Ditching The Day Nap
Dropping the Day Nap: Is Your Toddler Ready?
The idea of losing that precious midday break can feel a bit daunting. For many parents, dropping the day nap is one of the most talked-about and dreaded toddler transitions.
In my work with toddlers and preschoolers, I often see night sleep being disrupted not because children are overtired, but because they’re actually under tired from too much day sleep. When the balance is right, changes at night can be surprisingly quick and positive.
So let’s look at when to consider dropping the nap, why it matters, and how to make the transition as smoothly as possible.
How Much Sleep Does Your Toddler Need?
As a general guide:
18–24 months: 1.5 to 2 hours of day sleep
2–2.5 years: 1 to 1.5 hours of day sleep
2.5–3 years: 45 minutes to 1 hour maximum
3 years and up: Most children no longer need a daytime nap
Every child is different, but this gives you a rough framework for what’s typical.
Why Drop the Day Nap?
Up until around two and a half years (this can vary), most children need roughly 11 to 12 hours of sleep at night and about 60 to 90 minutes during the day. This is often called their day and night sleep “quota”.
As children grow, that balance starts to shift. Their need for day sleep decreases, and if they continue to have too much of it, it often starts to eat into their night sleep instead.
In simple terms, if your child no longer needs as much day sleep but is still having it, you’ll often see bedtime getting later, more night waking, or early mornings. Over time, some children start using the day nap to make up for lost night sleep, which keeps the cycle going.
Signs Your Toddler May Be Ready
Most toddlers drop their day nap somewhere between about two years three months and two years nine months, with many showing signs around two and a half. Sometimes it can feel like things change almost overnight.
Common signs include:
Taking a very long time to fall asleep at night and seeming full of energy at bedtime
Refusing the day nap, or taking so long to fall asleep that it pushes the nap too late
Waking earlier in the morning and seeming happy and wide awake
Wanting a longer, later nap but waking from it groggy, grumpy, or slow to get going
Being awake for long periods overnight, often between 1 and 4am, and wanting to play
Sleeping noticeably better at night after a day with no nap or a much shorter one
If you’ve been seeing a few of these signs consistently for more than a couple of weeks, it’s often a good indication that your child is ready for a change.
How to Phase Out the Day Nap
This is usually the trickiest nap transition, and it works best when you take it slowly and gently.
Here’s a simple way to approach it:
Weeks 1–2
Cap the nap to around 1 hour per day or less
Weeks 2–4
Switch to a short “power nap” of around 30- 45 minutes, ideally in the car or buggy. This tends to be less restorative but can take the edge off while night sleep improves.
Weeks 4–6
Offer the power nap every second day and watch how your child’s night sleep responds.
After that
On no-nap days, bring bedtime forward by around 45 to 60 minutes to prevent overtiredness and protect night sleep.
Helpful Tips
Pick a time to start when you have the energy and headspace to be consistent.
If your child attends daycare or kindy, let the staff know what you’re working on so they can support the plan.
Expect your toddler to be a bit out of sorts at first. Earlier bedtimes are your friend during this stage.
On no-nap days, try to avoid late afternoon car trips, as even a short doze can undo bedtime.
Make sure your child’s room is dark enough to support melatonin production and good quality sleep.
Try not to drop the nap at the same time as starting daycare or kindy, as your child will usually need more rest during that adjustment period.
What to Expect After the Transition
Once the nap is fully dropped and your child has adjusted, most families notice night sleep becomes deeper, longer, and more settled. Evenings often become calmer and more predictable again too.
Like all transitions, this one takes a bit of patience. But when the timing is right and the approach is gentle, it can make a big difference to everyone’s sleep.