Transitioning your baby from 3 to 2 naps: When & How

As your baby grows, understanding the transition from 3 naps to 2 becomes crucial for optimizing sleep patterns. Learn when and how to make this shift for a more restful night's sleep.

When to transition from 3 to 2 naps?

In general, your little one will be ready to transition from 3 naps to 2 when they are between 6 and 8 months old. If your baby takes a long midday nap (of at least 1.5-2hrs) and sleeps well through the night, it may be possible to drop the third nap earlier.

Below, I explain everything about the transition from three to two naps.

Sleep Patterns in Babies 6-8 Months

The sleep pattern of your baby changes between 6-9 months. At this age, most babies need between two and three naps per day. They take a morning nap, an afternoon nap, and potentially another afternoon nap for (maximum) 30 minutes to help bridge the gap between the last nap and bedtime.

Catnaps can also be common during this phase. This final nap helps prevent resistance at bedtime caused by an overtired baby. It's important for your baby to get at least 2.5 hours of daytime sleep, ideally split into two naps, and possibly a short third power nap in the afternoon.

Is your baby 8 months old? 

When your baby is 8 months old, they undergo a significant developmental leap that may impact their sleep pattern. These changes in sleep are also referred to as the so-called sleep regression in babies.
Should your baby continue to take three naps a day from this point onward, it may begin to interfere with their nighttime sleep.

When to transition to 2 naps?

It can be challenging to pinpoint exactly when your baby is ready to drop their third nap. Going from 3 to 2 naps is a gradual transition. Understand that it's not a single moment or day when your baby is suddenly ready for 2 naps. How do you then determine that your baby is in the process of dropping their third nap?

Transitioning from 3 to 2 naps: recognizing the signs

• Your baby is between 6 and 8 months old.

• The sleep pattern you've been accustomed to is starting to change.

• The last third nap becomes increasingly challenging and shorter.

• The first two naps, on the other hand, become more predictable and longer.

• Your baby wakes up before 6 a.m., whereas they used to sleep until at least 6 a.m., and/or it becomes more difficult to get your baby to sleep on time at bedtime.

Your baby is ready for two naps when:

1. Your baby is between 6 and 8 months old.

On average, most babies drop their third nap between 6 and 8 months. If you drop the third nap too early, when your baby is 5 months old, they may become overtired. If you drop it too late, causing bedtime to shift, your baby may not get the necessary nighttime rest to remain fully rested. Both scenarios result in insufficient sleep at the right times, leading to an overtired baby. How does this happen? When your baby is overtired, the body produces sleep-inhibiting hormones, such as the stress hormone cortisol. Cortisol often makes it difficult to fall asleep and stay asleep.

2. Your baby sleeps at least 90-120 minutes for their midday nap.

This ensures that your baby receives sufficient restorative sleep and it will help to balance out their day to prevent overtiredness at bedtime. Babies who sleep well for their lunch nap are more likely to drop the third nap earlier than those who take shorter naps. 

3. Your baby refuses the third nap

Your baby doesn't want to sleep when you try to put them down for their third nap, no matter how hard you try! Whatever you do (stroller, baby carrier), your baby refuses the last nap.

Often the third nap is so hard to achieve as it falls outside of your baby’s biological sleep windows. As a sleep consultant I always recommend accommodating this nap on the go to have more success.

4. The third nap is too late

If your baby refuses to sleep, it may also be that eventually they do fall asleep if you try for too long, but by then, it's already late. If your baby is 6-7 months old, it's advisable not to schedule the third nap after 5:00 PM. If your baby is 8-9 months old, it's wise not to schedule it after 4:30 PM. Why? You can read about it below

5. Your baby falls asleep too late at bedtime in the evening

When nap number 3 starts late in the day, bedtime is postponed and becomes later. As a result, the amount of overnight sleep decreases, which can lead to an overtired child. So, if your baby falls asleep too late, the whole purpose of the nap is lost; they are already overtired by then. Instead of a late nap, your baby would benefit more from an earlier bedtime, literally increasing their overnight rest. Yes, it's a bit of a puzzle…

Signs that your baby still needs the third nap:

• Your baby is not yet sleeping through the night.

• If you notice that your baby takes the third nap more often than not, it's a good sign that they still need that third nap at the end of the afternoon.

• Your baby is going through a significant developmental leap, such as crawling, sitting, and/or crawling. During these periods, they often require more sleep, but it can also be the case that your baby temporarily needs less sleep.

Transitioning from three naps to two: when and how?

1. Understand that this transition happens gradually

As I mentioned earlier, the shift from three to two naps doesn't happen all at once. It's a gradual transition where your baby's sleep schedule may vary from day to day. There will be days when your baby naps three times and other days when they nap twice. That's part of the process.

2. Ensure that the midday nap is restorative

Assist and encourage your baby to take a long midday nap, ideally lasting between 90-120 minutes. This nap is the most important nap, as they will keep this nap the longest and it will balance out their day. 

3. Create a power nap in the late afternoon

As the transition to two naps occurs gradually and the third nap can become more challenging, you can experiment with a power nap as the third nap. This is a short nap around 4:30 PM that lasts around 15-20 min. This way, your baby can more easily bridge the time until bedtime.

4. Earlier bedtime

When it becomes challenging to fit in three naps during the day, it's important to put your baby to bed earlier. When babies drop their third nap, a common bedtime is around 6pm (depending on the morning wake-up time and the duration of the second nap). This earlier bedtime won't be permanent, but during this phase, it will assist them in staying awake longer after eliminating one of their naps.

5. Be patient and loving.

Each baby is different, so observe what works for yours. Pay attention to their sleep habits and figure out when it's time to stop the third nap. As a parent, you'll know best.

Is your baby ready for 2 naps during the day?

If you have doubts or concerns about your baby's sleep and would like to get expert advice from a holistic and responsive sleep consultant, I am here to help you achieve more restful sleep for your baby and your family.

Schedule a video consultation with me here.