If
you want to learn about your baby’s naps and nap transitions, you’re in the
right place! This article covers everything about reducing your baby’s naps -
from knowing when it’s time to drop a nap to what to do when your baby resists
a nap or even refuses to nap all together.
IN THIS ARTICLE:
We
understand you may be a bit worried about this transition, but as much as you
want them to stay little, your baby is growing up, and as they get older, they
need less daytime sleep. But look at this transition as a cause for
celebration: less naps means they are learning and developing, which is great
news.
Plus,
less daytime sleep means more awake time together, which means more playtime,
giggles and memories, so it’s a pretty fair trade.
To
help you embrace this change, here we’ll answer all your questions about nap
transitions, including “When do I reduce my baby’s naps?” “How do I reduce my
baby’s naps?” and “Can I
survive my
baby’s nap transition?”
The answer to that last question is an emphatic
“yes”! You’ve totally got this! And to help you along the way, there’s the
Smart Sleep Coach by Pampers™ App.
We worked with pediatricians, sleep experts, and other parents to create an
easy-to-use app that makes sleep training easy, fast, and, best of all, a
growth experience for your entire growing family. This is an exciting moment
and we want to help you make the most of it, for you and your baby.
As
for your other questions on nap transitions, read on to learn all about
reducing your baby’s naps safely and effectively.
How Do I Know My Baby’s Ready to Drop a Nap?
While
nap transitions can seem stressful, babies actually do a lot of the work
themselves, which is very helpful.
For
the most part, changes in their sleep needs are largely driven by their age and
development, the table below outlines the rough # of naps and wake window by
age:
Age
|
Naps
|
Wake Time
(How long your baby’s awake between naps)
|
Average Total Sleep
|
Birth
to 1 month
|
5 – 7+ naps
|
45
minutes
|
16+ hours
|
2
months
|
4 – 6+ naps
|
60
minutes
|
16+ hours
|
3
months
|
4 – 5 naps
|
75-90
minutes
|
14 – 16+ hours
|
4
months
|
3
– 4 naps
|
1 ½ – 2 hours
|
14 – 15+ hours
|
5
months
|
3 naps
|
2
– 2 ¼ hours
|
14 – 15+ hours
|
6
months
|
2 – 3 naps
|
2
– 2 ½ hours
|
13 – 14+ hours
|
7
months
|
2 – 3 naps
|
2
– 2 ¾ / 3 hours
|
13 – 14+ hours
|
8
months
|
2
naps
|
2
½ – 3 ½ hours
|
13 – 14+ hours
|
9
months
|
2
naps
|
2
¾ – 3 ½ hours
|
13 – 14+ hours
|
10
months
|
2
naps
|
3
– 3 ½ hours
|
13 – 14+ hours
|
11
months
|
2
naps
|
3
– 3 ¾ hours
|
13 – 14+ hours
|
12+
months on 2 naps
|
2
naps
|
3
– 4 hours
|
12 – 14+ hours
|
12+
months on 1 nap
|
1
nap
|
4
– 6 hours
|
13 – 14+ hours
|
18+
months
|
1
nap
|
4
– 6 hours
|
12 – 14+ hours
|
Keep in mind these are averages and estimates. Your
baby may be a little bit different. If so, that’s completely normal. And, yes,
this may all seem like a lot to remember, but the
Smart Sleep Coach by Pampers™ App
can help you keep track of it all: simply enter in when they nap and wake to
start seeing your baby’s unique sleep patterns.
Meanwhile,
as your baby approaches the age where a likely transition is coming, you can
look out for the following signs to know if your baby is ready to make the
change.
My Baby Can’t Fall Asleep at Nap Time:
If
your baby’s been super predictable with their naps and then suddenly starts
following a less predictable schedule, that’s a strong sign your baby’s ready
to drop a nap.
This
is more than your baby’s not falling asleep at nap time just once. This means
the change is happening over a period of a few days. Your baby will be more
awake when they’ve previously been sleepy. This consistent behavior that
usually happens around the benchmark ages in the table above and is a clear
signal it’s time to consolidate naps.
My Baby Resists a Nap:
Another strong sign your baby’s
ready to consolidate naps: they’re actively resisting a nap for a few days or
they seem more awake at their usual nap time.
Pro tip: This resistance usually revolves
around the afternoon nap. If this happens, consider moving bedtime up a bit
while you drop that afternoon nap. This will help your baby more easily adjust
to their schedule change.
My Baby Won’t Sleep at Bedtime:
If your baby has had a set
bedtime and routine and then one day they reject it, this may also signal they’re getting
too much daytime sleep or that their wake window between their last nap and
bedtime is too short.
If you’re experiencing this
scenario, and your baby’s old enough, it may be time to make a schedule
adjustment.
If you’re
not ready to drop a nap, try moving the final nap up an hour or so
to keep your baby awake longer before bed. This can help realign your baby’s
sleep cycle.
And for those who work outside the
home and want to spend quality time with your baby at night, you can also move
bedtime back a bit until your child’s nap schedule adjusts.
My Baby’s Not Cranky After Missing a Nap:
Babies who miss their naps can
sometimes be a littlehard to
handle. They can be fussy or cranky or otherwise moody - just like an adult who
misses out on sleep.
That said, if your baby misses a nap
and seems unphased, and that happens more than once, it may mean they’re ready
to drop a nap.
Sure, there may be days when an
extra sleep is needed, but that’s normal.
If you’re struggling with reducing naps or any other part of your baby’s sleep training, download the
Smart Sleep Coach by Pampers™ App. Co-developed with pediatricians and other parents, this app understands your baby’s sleep and creates a personalized sleep program that works best for your baby (and you) through every sleep transition and potential set-back.
How Do I Know My Baby Needs a Nap?
You
may already know these signs your baby needs a nap, but it’s always worth a
reminder.
- Crankiness:
If your baby seems crankier than usual or you feel like they've been awake for
longer than usual and they are fussy, they’re probably ready for some quiet,
restful time. And, likely, so are you.
- Glazed Eyes:
Just like overtired adults, your baby who needs a nap may go glassy eyed and
stare into the distance. This is another sign they may be ready for a nap.
- Rubbing Their Eyes: It’s
adorable – and a signal your tot’s ready for dreamland.
How Many Naps Should My Baby Take?
Your
baby’s unique, but there’s a basic pattern in most babies’ nap cycles. (And,
seriously, don’t worry if this timeline doesn’t match your experience. Babies
sometimes go at their own pace.)
Newborns: 16+ hours in a 24 hour period
Newborns
sleep a lot. And we mean a lot a lot; 75% of the day a lot. For that reason,
newborns don’t even really need naps. They wake up to eat and/or quick diaper
change and get back to sleep because sleep helps them grow and develop.
Pediatrician
Dr. Paul M. Berman backs this up, “Babies burn a lot of calories just breathing
and growing, so they spend quite a bit of time sleeping to recover their
energy.”
When
your baby’s a newborn, go with their flow and worry about naps and specific
scheduling later. And don’t be concerned if there are days where they seem to
never sleep. This is all par for the course at this age and will pass.
Three to Four Months: 5 → 4 Naps
Your baby’s developing a new sleep rhythm around
three or four months. Most are probably sleeping five hours a night before
waking for a feeding(some may go for as much as 6-8 hours) and taking between
3 and 5 naps a day. Somewhere around
that four month mark they should be settling on 4 naps.
Again,
every baby’s unique, so if yourkid’sa little different, that’s okay. Just
watch for crankiness and other signs they need a nap and follow their lead.
Whatever the pace of naps here, it happens fairly naturally and seems to settle into a
nice, predictable routine - but don’t get used to
that, because even more changes are coming.
It’s
at this point, four months, that most babies are ready to sleep train. Just
make sure they also weigh 12 pounds - this means they’re growing as they sleep
- and consult with your pediatrician before sleep training.
Once you’re ready to embark on sleep training,
consider
downloading the Smart Sleep Coach by Pampers™ App. It’s easy-to-use, science-backed, and creates a unique sleep plan personalized
for your baby’s development and your parenting style. Plus, you’ll start seeing
results in a week or less - results that will help your baby, and you, for
years to come.
Five Months: 4 → 3 Naps
Most babies drop their third nap around the five or
six months mark, replacing it with a longer mid-afternoon siesta.
As
with other sleep transitions, this process may happen on its own - for example,
your baby will protest that fourth nap -
but if they’re having trouble shaking that fourth nap and you want to drop it,
consider moving up their bedtime a bit.
Now,
be prepared: this isn’t always the smoothest transition. Some babies will be
cranky as their sleep cycle adjusts, but that will pass. It’s unpleasant, but losing that fourth nap will make bedtime far
easier - and sometimes earlier.
Also,
now your baby will now be awake for longer periods, which means more activities
and memories together. Sure, you have less “down time,” but baby time’s far
more fun and rewarding! Those giggles and gurgles and little baby smiles -
they’re so great, and now you get to enjoy more of them more often!
Eight Months: 3 → 2 Naps
Good morning indeed!
At around seven months or so your baby’s likely more
energetic and alert in the morning, a sign they’re getting better sleep. You
may also notice they’re awake longer before their first nap and longer between
naps, too. As this happens, typically approaching the 8 month mark, it’s time
to drop that third nap.
As
with all nap transitions, your baby may be moodier around this time, probably
between that afternoon nap and bedtime. If this happens, try moving bedtime up
20-30 minutes for a few days. That will keep their AM wake-up time but limit
their bad mood. Or, at least, your exposure to their bad mood, which can be
just as good.
After
their mood improves, you can push
bedtime back to its usual time.
Twelve to Fifteen Months: 2 → 1 Nap
This is a big step - and another that babies often take on their own.
We
know this from experience, and Chicago-based pediatrician Dr. Robert Minkus
agrees. He told us that most babies drop their afternoon nap or combine their
two naps into one longer mid-day nap around 12 or 15 months. “That usually
happens by itself; you don’t have to make it happen. In fact, I don’t think you
can.”
This may take a few days or even
weeks, so follow your baby’s lead. For example, if your baby’s staying up past
their morning nap, wait until they seem sleepy before suggesting they lay down.
You may also notice that their afternoon nap starts later or does not last as
long.
Regardless of your particular
scenario, when your baby really resists that second nap, well, that’s that….
As with earlier nap transitions,
bedtime should get earlier for a while as your baby adjusts to longer durations
of wakefulness.
Reducing naps and managing your baby’s sleep can be
overwhelming. If you’re looking for support to help you reduce naps or to
generally help you improve your baby’s sleep, check out the
Smart Sleep Coach by Pampers™ App. It works to understand you and your baby to create a personalized sleep plan to get your baby’s sleep on track while supporting you the caregiver every step
of the way.
When to Nap Transition or Reduce Naps:
For quick reference, here’s a simple breakdown of when to reduce naps:
Age
|
Naps
|
3
– 4 months
|
5
→ 4 naps
|
5
months
|
4
→ 3
naps
|
8
months
|
3
→ 2 naps
|
12
– 15 months
|
2
→ 1 nap
|
Again,
it’s 100% okay if your child deviates from this schedule. Every child is a
little individual with their own flow. They’ll find their way - and so will
you! There’s a lot of trial and error in parenting, sure, but you’ll get the
hang of it. Seriously - you’re doing a great job, hang in there!
For more information on consolidating your
baby’s naps and everything else sleep related - we recommend you check out the
Smart Sleep Coach by Pampers™ App, created because we want your baby, you,
and your entire family to be happier, healthier, and better rested.