3-2 Nap Transition
Moving from Three Naps to Two:
Is that last nap of the day starting to creep later and later, or is your baby resisting it altogether? If so, it might be time to think about moving from three naps down to two.
The good news is that this is usually one of the easier nap transitions. Most babies move through it fairly smoothly and often quite quickly, with just a few adjustments to their day.
Let’s look at when this typically happens and how to know if your baby is ready.
When Does the 3 to 2 Nap Transition Happen?
For many babies, this change happens somewhere between six and nine months of age. Up until around six months, most babies cope well with three naps a day, with the third nap usually being the shortest and often happening in the late afternoon.
As your baby gets older, their ability to stay awake for longer stretches gradually increases. Because of this, naps naturally start to shift later in the day. You might begin to notice that there’s simply no longer enough space in the day to fit in that third nap without it pushing bedtime too late.
That’s often the first sign that a change is on the horizon.
Signs Your Baby Might Be Ready
Your baby might be ready to drop the third nap if:
They consistently resist the late afternoon nap or take a long time to fall asleep
That last nap is creeping later and later, sometimes not happening until well after 5pm
Bedtime is starting to be pushed later because of the timing of that third nap
If your baby is starting to struggle with that final nap of the day, it’s often because they’re simply not tired enough anymore, or they’ve already had enough sleep earlier in the day.
If They Are Ready
For many babies, around six or seven months is when awake windows start to stretch enough to support two naps. At this age, babies can often manage awake periods of around 3 hours of more, though this can vary from child to child.
Once you move to two naps, you’ll usually find that those naps become longer and more restorative, and bedtime often becomes easier again.
If They’re Not Quite Ready Yet
Some babies still need that third nap for a little while longer, and dropping it too soon can leave them overtired and unsettled by bedtime.
If the third nap has become difficult to achieve in the cot, but your baby clearly still needs a little top-up of sleep, try offering a short power nap instead. A quick 10 to 15 minute nap in the pram, car, or front carrier can be enough to take the edge off and help them get through to bedtime without becoming overtired.
The key is to keep it short, just enough to refresh them without stealing from night sleep.
What If Your Baby Is Still Sleepy in the Late Afternoon?
If you’ve made the move to two naps and your baby still seems tired in the late afternoon, it can really help to bring bedtime forward by around 30 to 45 minutes for a short while. This helps protect them from becoming overtired while their body clock adjusts to the new rhythm of the day.
This doesn’t usually need to be forever, just during the transition period.
How Long Does the Transition Take?
For most babies, the shift from three naps to two is relatively quick. The adjustment phase often takes around five to seven days.
Once things settle, you’ll usually notice that your baby falls asleep more easily and enjoys longer, more restorative naps during the day, with better sleep pressure for bedtime too.
If you’re finding this stage tricky or you’re not sure which direction to go, you’re not alone. Sometimes a small change in timing makes all the difference. And if you need a listening ear or a bit of guidance, you’re always welcome to get in touch.