The Transition from 2 Naps to 1 Nap
It can be challenging to know when to transition your child from two naps to one. It is all the more difficult, because there is often a period when two naps are too much sleep and one nap is not enough. The transition can also affect your child’s sleep for a couple of months. Ugh! Here are some tips to help you navigate the big midday nap transition.
Signs of it is Time to Transition to a Midday Nap
Playing through the morning nap consistently
Taking a morning nap, but not the afternoon nap consistently
Interrupted night sleep
*Wait to make the transition to the midday nap until your child has been exhibiting these signs for at least 2 weeks.*
When should I drop the morning nap?
Often this shift occurs between 15-18 months. You may start seeing signs of the transition as early as 12 months, but that does not mean your child is ready to make the transition. Preserve the two nap schedule as long as possible to avoid prematurely dropping the nap which can make your child chronically overtired. Keep offering your normal schedule with naps around 9am and 1pm. Compensate with earlier bedtimes to make up for any lost daytime sleep.
Chart your child's naps and night sleep to help you see your child’s sleep patterns. Charting sleep will also help you remember how long your child has been skipping the morning or afternoon naps so you can be sure to transition at the right time.
Again, be careful not to push your child to the midday nap schedule too soon! Rule out any physical milestones like standing or walking or other factors such as illness or a too late bedtime that may be affecting your child’s sleep.
How do I transition to a midday nap?
If your child is consistently, playing through the morning nap it can be helpful to switch to a 10am and 2pm schedule as long as everything stays comfortable and your child is well-rested.
If your child is consistently playing through the afternoon nap, you can try capping the morning nap. Adjust the nap length by 15 minute intervals until you find the sweet spot where your child gets at least an hour of morning sleep, and he or she will still take the afternoon nap.
Once the previous strategies are not working, it is time to make the transition. Start the midday nap at 11:30am for early risers (before 6am) and and 12pm for children waking after 6am. Slowly push to a 12:30-1pm schedule.
Stick with it! It can take several weeks for the new naptime to fully click. The nap may be short at first, but it should lengthen in time—lasting between 1.5-3 hours typically.
Get outside during the time your child would be normally sleeping and begin to wind down towards midday.
You may need occasional two nap days to get sleep back on track.
An early bedtime is crucial for making it through the midday nap transition to prevent your child from becoming chronically overtired.
Be patient. This can be a challenging transition, but you will get through it!
If you would like more help to figure out if your child is ready to transition to a midday nap or support with the transition, you can always book a consultation with me.
You’ve got this!
Margit Foster
December 2020
