We recently went through the transition of dropping the nap with my now 3-year-old, and let me tell you—it took FOREVER! It's funny because with my older daughter, I had a plan in place.
We gradually replaced nap time with quiet time, and I poured so much time and effort into making it a smooth transition.
But with my second baby (well, toddler now, though I still call him my baby), it was a completely different story! I thought he was ready when the summer started and he turned 3, so I decided to start skipping naps. It was going great... until it wasn’t. One week he was napping again every single day! And I wasn’t mad about it—who doesn’t love a long nap in the middle of the day and some alone time?
But when it comes to figuring out if your toddler is truly ready to drop their nap, there are a few key signs to look for. If you're navigating this tricky stage, here are 4 signs that can help you know when it’s time to say goodbye to the nap!
4 Signs Your Toddler is Ready to Drop Their Nap
1. They’re 3 or Older
Most toddlers begin to outgrow their daily nap around this age. If your little one has recently turned 3, it’s time to start watching for changes in their sleep patterns. They might be starting to need less sleep during the day.
2. Not Falling Asleep for the Nap Regularly
Is nap time turning into playtime instead? If your toddler is consistently staying awake instead of drifting off, it’s a major sign they might be ready to skip the nap. This happened with my little guy too—some days he would fight it all the way through!
3. Short Naps + Waking Up Refreshed
You might notice your toddler taking only brief naps, then waking up full of energy. That’s a sign that their body might be shifting to needing more sleep overnight instead of during the day.
4. Late Bedtimes
If naps are pushing bedtime back, it might mean your toddler’s getting too much sleep during the day. In our case, those long naps made bedtime a real struggle! Cutting the nap helped us find a better balance.
Not ready yet but want longer naps? Download my "Nap Like a Pro" guide here to get longer naps.
What to Do Next?
Navigating nap transitions can feel overwhelming, but with a little strategy, you can make it easier for both you and your toddler. Here's what you can do next:
1. Assess the Situation
Before making any changes, ensure that at least two of the signs above are present. Just because your baby skips a nap one day doesn’t necessarily mean they’re ready to drop it. Take a week or two to observe and take notes on what’s really happening.
2. Start Gradually
You don’t need to eliminate naps overnight. Gradual changes tend to work better. There are two ways to go about it:
Shortening the nap: Gradually reduce the nap time each day until it’s down to about 20 minutes, and then you can remove it completely.
Skipping naps on alternating days: Try skipping naps every other day, then every two days, and so on. You might eventually land on a weekend-only nap schedule before eliminating it altogether.
3. Early Bedtime
As you start to phase out the nap, your toddler will likely feel tired earlier in the evening. This is perfectly normal! Adjusting to an earlier bedtime will help them get the rest they need. During our transition, both of my kids were fast asleep between 6:30 and 7 PM—and I absolutely loved it!
4. Incorporate Quiet Time
Even if your toddler drops their nap, they still need downtime during the day to process all the new things they’re learning and to quiet their busy brains. Creating a daily "quiet time" routine can give your little one a chance to relax, and if they’re up for some independent play, you might still get 30 minutes of free time in their room! It’s a win-win.
Want More Help with Toddler Sleep?
You’re not alone on this journey! Join me for my Online Toddler Sleep Workshop on September 25 at 1:00 PM to learn how to tackle toddler sleep challenges, including nap transitions. Sign up for more information here.
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