The No Nap Transition
While the transition to a no nap schedule can feel daunting, there are many things we can do as parents or caregivers to preserve the midday nap as long as possible, to smooth our child’s transition, and continue to honor our child’s bodies natural rhythms and need for rest.
When do children stop taking a midday nap?
Typically children stop napping between 3-6 years old. Some children stop napping right at 3 years old, while others hold onto that nap well into Kindergarten.
Children may stop napping everyday at 2 years old, but they are often not yet ready to be awake the full day. Offer an early bedtime on no nap days.
How do I keep my child napping as long as needed?
Control your child’s wake up time. Wake-up your child by 8 am to preserve the nap. If 8 am is too late to preserve the nap, wake up your child by 7 am.
Make sure the napping space is dark. Use blackout curtains and cover any lights from electronic devices with electrical tape.
Attempt the nap for at least 1 hour and 30 minutes. This gives plenty of time for your child to fall asleep.
Have a consistent nap time routine.
Get outside in the morning. Daylight helps regulate sleep hormones.
What do I do when my child’s nap starts pushing bedtime super late, but is still needed?
Try controlling the length of the nap. Shorten the nap by 15 minute increments at a time.
You can limit the nap to 30-40 minutes if needed.
Bedtime should fall between 6-8pm.
What are the signs my child is ready to stop napping?
Not melting down in the afternoon on no naps days
Not settling down for a nap until 2pm or later
Not taking a nap consistently for two weeks or longer after attempting the nap for at least 1.5 hours
Staying up very late after taking a nap
Not falling asleep quickly when in movement (car, stroller, etc.)
What should I do when my child stops napping?
Enforce a quiet time of restful, independent play between 12:30-1 pm.
What are the benefits of a midday quiet time?
Recharge - Our bodies follow a daytime circadian rhythm. Our energy and focus peak around mid-morning and we experience a natural lull or drop in energy levels around midday. By enforcing a quiet time, we are helping our child to honor their bodies natural rhythms.
Develop Awareness - When we help our child to follow their natural bodily rhythms we teach them to notice and identify the feelings and sensations in their bodies. They will be more likely to follow their body's cues as they get older.
Processing- By giving them a downtown without other input, we also give our child time to process and internalize their emotions and experiences from the day.
Creativity - Children are able to tune into their creative imaginations and make their own fun during quiet rest times. Quiet time helps foster creativity.
Tips for Enforcing a Quiet Time
Create a Safe Rest Space
A child’s bedroom is a great place for a quiet time. Make sure the space is safe to play in independently. Cover outlets, seal and lock windows if the bedroom is not on a ground floor, and tie up long cords from blinds out of the child’s reach.
It can be helpful to have a video monitor so you can check on your child without disturbing them.
Limit the amount of toys and things in your child’s bedroom. You can alternate out toys to help the space feel less cluttered and overstimulating.
Dim the lights and have a small light like a night light or lamp. This will set the mood for rest.
Ok-to Wake Clock
Have an OK to Wake Clock that will shine green when quiet time is over, and it is time to leave the rest space.
Some OK-to-Wake clocks shine blue light into the bedroom while the child is sleeping or resting. Warm colored light or darkness is best for rest. Some brands that have no light or red light during the night are: Hatch, Mirari OK to Wake! Alarm Clock & Night-Light, Stoplight Sleep Enhancing Alarm Clock for Kids.
Quiet Time Box
A quiet time box is a bin or basket of toys that only comes out for rest. These special toys should be chosen to be played with independently. Some examples of items for your box could be:
Books
Mess-free markers and coloring book
Activity books
Reusable sticker pads
Water wow
Puzzles
Dolls or stuffed animals
Lacing sets
Items I don’t recommend
Ipads, video games, electronics etc. - Screens emit blue lights that can disrupt the natural circadian rhythm. Electronics do not provide the benefits of recharging, developing emotional awareness, processing, and creativity.
Games with small parts or small magnets as they can be a choking hazard.
Toys that are too challenging for the child to play with independently
Messy items like paint, play dough, etc. for obvious reasons. Some children are able to play with these things independently without trouble. You know your child best!
Start Small
If you are just introducing a quiet time for the first time, you can start with short intervals of time and slowly increase the amount of time over the course of two weeks. The goal is to have quiet time last for at least one hour.
Family Meeting
Have a family meeting to establish boundaries about quiet time.
Some rules that you can explain at the meeting:
I stay in my room
I play quietly or I am cozy in my bed
I come out when the light shines green
I rest my body
Have clear expectations and natural consequences
Let your child know what will happen if they do not follow the rules
Examples:
I will guide you back to your room
I will help you stay in your room even if you get upset
I know you can do it!
Introduce a gate if you plan to use one
The gate isn’t there to physically keep your child in (they can easily climb over it), rather it is a visual reminder to stay in room.
Have a Quiet Time Routine
Just like you have a bedtime routine, have quiet time routine
The routine is a cue to let your child know that quiet time will begin
Make sure your child goes potty, has water, puts on comfy clean clothes if needed, and has everything they need.
Have a cozy moment together reading a book or singing a song or giving a massage etc. before you let your child rest.
What do I do if my child protests the quiet time?
If you are introducing the quiet time to your child for the first time, be patient as your child gets used to the routine. Change is always challenging, but trust that your child is capable.
Keep warm, but firm boundaries.
Guide your child back to the room as many times as it takes for them to stay and rest or play quietly independently. It may take MANY times at first, but they will adjust. It often becomes a time of day that children enjoy and anticipate. Your child may even ask for it some days!
Bless the meltdown. If your child is having big feelings about the transition, allow them to express those feelings of frustration and discomfort. Be a calm supportive presence, and continue to hold the boundary.
