Naps are one of the hottest topics for parents navigating baby sleep schedules. When you’re teaching your baby to sleep through the night, daytime naps can often be the trickiest part to master. Just when it seems like your little one has a consistent rhythm, it might be time to drop a nap and adjust to a new nap routine. So, how and when should you make the switch from three naps to two naps a day?
When to Transition Your Baby to 2 Naps
A baby’s circadian rhythm starts to develop between 12-16 weeks, coinciding with the infamous 4-month sleep regression. By around 6 months, many babies start to settle into more predictable nap patterns. If your baby is still taking short or inconsistent naps, it might be worth revisiting your current nap strategy.
Most babies transition to a 2 nap schedule between 7 and 8 months of age. Some might start as early as 6 months, but by 8 months, it’s typically necessary to make the switch.
Signs Your Baby is Ready for 2 Naps
Watch your baby’s cues carefully:
The third nap is consistently short—your baby falls asleep but wakes after only 20 minutes.
Your baby resists the third nap, fussing or staying awake in the crib.
These are often signs your baby is ready for longer awake periods and fewer daytime naps.
Confirm It’s the Right Time
Before officially dropping a nap, give your baby 2 weeks of observation. Sometimes, changes in nap length or resistance are temporary and can be caused by:
Developmental milestones (sitting up, crawling)
Travel or schedule changes
Illness or teething
If after two weeks the third nap is still short or skipped 4–5 times per week, it’s time to transition to a 2 nap routine. Once you make the switch, commit to it.
How to Switch to a 2 Nap Schedule
Congrats! Moving to a 2 nap schedule is a big milestone in your baby’s sleep journey. You’re shifting from tracking wake windows to a timed nap schedule, which brings predictability and makes daily routines much easier.
Adjust Nap Times
The first step to adjusting your baby to a 2 nap schedule is to follow firm timing rules:
Nap 1: Cannot start before 9:00 a.m.
Nap 2: Cannot start before 1:30 p.m.
Bedtime: Cannot be before 6:30 p.m.
After establishing these times, shift nap times gradually 30–45 minutes later if needed to spread naps evenly across the day. For example:
Old schedule: 9:00 am, 12:30 pm, 3:30 pm
New 2 nap schedule: 9:30–10:00 am, 2:00–2:30 pm
Consistency is key—keeping naps in the same 30-minute window each day helps your baby adjust faster.
Short-term Catnaps
Some babies may initially have shorter naps or be overtired. A supervised 15–20 minute catnap in the stroller or car can help bridge the gap before bedtime.
Tips for a Smooth Nap Transition
Transitioning from 3 naps to 2 can take 4–6 weeks. Patience and consistency are key.
1. Gradually Push Back Nap Times
Move the first nap 15–30 minutes later every 3 days until you reach the target nap times. Use short catnaps if needed to prevent overtiredness.
2. Follow Key Timing Guidelines
Nap 1: Not before 9:00 am
Nap 2: Not before 1:30 pm
Bedtime: Not before 6:30 pm
Once your baby adapts, you can slowly push everything later to fit your family’s routine.
3. Use Distractions
Your baby may still feel sleepy at the old nap time. Distraction techniques like outdoor play or a small snack with fruit can help them reach the new nap time.
4. Consider a Temporary Early Bedtime
Moving bedtime earlier by 30 minutes for 1–2 weeks can ease overtiredness during the transition. This is temporary until your baby adjusts to the new nap rhythm.
5. Stick to the Plan
Even if naps seem shorter or your baby appears cranky, consistency is crucial. Stick to the new nap times and routine. Short catnaps and temporary early bedtimes will help you get through this adjustment phase.
Enjoy the Predictability of a 2 Nap Schedule
Once your baby is on a 2 nap schedule, your days become more predictable. You’ll know exactly when your baby naps and when they go to bed—making life easier for everyone in the household.
With patience, consistency, and a little guidance, your baby’s nap routine will settle into a smooth rhythm that supports better sleep and happier days.