Help your baby transition from 3 to 2 naps with simple tips
The transition from 3 naps to 2 is one parents are likely to be excited about, as it means your baby is settling into a more predictable sleep schedule.
When your baby is taking 3 naps, the first 2 naps of the day are a bit closer together, which makes it challenging to get out of the house and back in time for the next nap. And the third nap is too short to get much of anything done (other than have a nap yourself, which I highly encourage!).
When your baby drops that third nap, it feels like your day opens up a lot more, with more time between naps. Naps are also lengthening, giving you more baby-free time to take care of yourself and get to your to-do list.
When does the 3-2 nap transition occur?
Your baby will be ready to transition to 2 naps when they are 6-8 months old. In my experience, most 6-month-olds are not quite there yet, though I have worked with some stellar nappers who were rocking naps at this age and filling their daytime sleep needs in two naps, making that third nap a hindrance to a consolidated night of sleep. More often, I see this transition happening around 7-8 months.
What signs should I look for that my baby is ready to drop the third nap?
Your baby is taking two solid naps totalling 3-4 hours.
Your baby is resisting the third nap.
Your baby’s nap lengths are decreasing while stamina for staying awake is increasing.
Your baby is struggling with bedtime, and not able to go down as easily.
Your baby, who was sleeping through the night, starts waking in the night, usually between 1-5 AM.
If your baby demonstrates two or more of the above signs most days of the week for at least 2 weeks and they are at the right age between 6-8 months, it is probably time for a transition.
How to make the transition from 3 naps to 2
When your baby is ready for two naps they will move away from awake times to napping on the clock (i.e., taking two naps at about the same time each day). Many babies phase out the third nap on their own. If this doesn’t happen, it can be because the second nap is occurring too early (around 12:00pm). Pushing the second nap later (closer to 12:30-1:00pm) will help your baby get through the rest of the afternoon without a third nap, and may result in a longer second nap.
As the first two naps lengthen, the third nap becomes optional. You may need it on days when naps are short and not on days when naps are longer. On days when the third nap is not needed or doesn’t happen, bedtime will need to be earlier to prevent your baby from becoming overtired. A good guide for bedtime is 3-3.5 hours after the end of the second nap, or between 6-7PM.
If your baby is waking in the morning between 6:00-7:00am, aim to have them down around 9:00-9:30 AM for their first nap. You’ll want to wake them by 11:00 AM.
For some babies, a walk or playing outside in the sunshine can help them make it to a reasonable bedtime (between 6:00-7:00pm) without falling asleep in the late afternoon (as long as they’re not falling asleep in the stroller). Indoor playtime also works well — interactive activities like action songs and peekaboo are great.
Have patience
Nap transitions take time, and there are likely to be hiccups along the way. Your baby’s body needs time to adjust. When they are ready for this transition, they may no longer need that third nap, but they might not be quite ready to take just two naps. Their sleep needs are adjusting, and this is when an earlier bedtime can really help.