The Ultimate Nap Transition Guide: When and How Babies Drop Naps

July 24, 2025

The Ultimate Nap Transition Guide: When and How Babies Drop Naps

Nap transitions can feel like a total mystery when you're in the thick of it. Just when you think your baby has a predictable sleep rhythm, everything shifts. Suddenly, naps are shorter, skipped entirely, or your once-sound sleeper starts waking at night again. If you're wondering when and how babies drop naps—and how to handle it without everyone melting down—you’re not alone. In this guide, we’ll walk through what nap transitions look like at each stage, how to spot the signs, and how to support your child’s changing sleep needs. Understanding nap transitions is key to maintaining healthy sleep for your baby and your family. Let's talk about it…

At what age do babies drop the 3rd nap of the day?

The third nap—often called the “emergency nap”—falls in the tricky late-afternoon window known as the “forbidden sleep zone.” While it can be hard to achieve in the cot, it helps younger babies make it through their evening routine and feed well before bed. When this nap is missed but still needed, signs may include post-bath meltdowns, frequent wakes before 10pm, or struggling with dinner. It’s typically a pram or carrier nap and can act as a reset after a tough nap day.

Most babies drop this nap between 6–8 months, especially if they’re getting a solid lunchtime sleep. But if it lingers too long or runs too long, it can impact both the lunchtime nap and evening bedtime. You’ll know they’re ready to drop it if they start refusing it and can still manage the evening happily.

💡 Expert Tip: If your baby is fighting the third nap, try pulling bedtime slightly earlier to avoid overtiredness while you transition away from it. Watch for signs that they can handle the evening stretch—like happy play, a good feed, settling well at bedtime & a consolidated first stretch of sleep —before confidently dropping it altogether.

At what age do babies stop taking two naps a day?

Most babies drop from two naps to one between 15 and 18 months¹. However, the transition window can vary depending on your child’s sleep needs and development. If your 14-month-old is fighting the second nap or taking forever to fall asleep at bedtime, they may be starting the 2-to-1 nap transition.

This change doesn’t happen overnight. You may go through weeks of inconsistency where your baby needs two naps some days and only one on others. That’s completely normal.

💡 Expert Tip: Use a flexible schedule during this time. Cap the morning nap to preserve the afternoon one while transitioning.

How do I know when to drop my baby’s morning nap?

Look for a few consistent signs: your baby is taking longer to fall asleep at naptime or bedtime, waking early in the morning, or resisting the second nap entirely². These patterns suggest their total daytime sleep needs are shrinking.

For example, if your 15-month-old easily stays awake past noon and skips the afternoon nap after a long morning one, it may be time to reduce or drop the morning nap altogether.

💡 Expert Tip: Shift the remaining nap later—around 12:30 p.m.—to bridge the gap between morning wake and bedtime.

Will dropping a nap help my 18-month-old sleep through the night?

Sometimes, yes! If your toddler is getting too much daytime sleep, it can interfere with night sleep⁵. Dropping a nap helps consolidate sleep and may reduce early morning wake-ups or bedtime resistance.

If your 18-month-old is suddenly waking at 3 a.m., check whether they’re ready to move to one nap. Over-napping in the day can disrupt circadian rhythms and suppress nighttime melatonin release³.

💡 Expert Tip: Keep bedtime earlier (6:30–7:00 p.m.) during the transition to prevent overtiredness.

My 2½-year-old resists their afternoon nap—are they ready to drop it?

Many children drop their final nap between ages 3 and 5⁴, but some show readiness earlier. If your 2½-year-old regularly resists naps but still sleeps well at night, they may be outgrowing the nap.

However, if they still seem cranky by late afternoon, you may want to keep offering a short nap or quiet time. Every child is different—follow their cues rather than the calendar.

💡 Expert Tip: Replace skipped naps with quiet time in a dim room to preserve rest and reduce stimulation.

What happens if I drop naps too early?

Dropping naps before your child is ready can lead to chronic overtiredness, crankiness, and nighttime sleep disruptions¹. It may also increase tantrums and affect their ability to learn and regulate emotions during the day.

If your baby is skipping naps once or twice, don’t rush to drop them entirely. Regressions, illness, and teething can cause temporary disruptions without indicating readiness to drop naps.

💡 Expert Tip: Wait for a consistent pattern (5–7 days) of nap refusal before making any changes.

How to handle nap transition regression at 15 months?

The 15-month mark is a common time for nap disruptions as toddlers shift to one nap. You may notice fussiness, short naps, and night waking³. This is normal, but it can be tough.

Keep a consistent sleep environment and use a transitional schedule with one long nap and an earlier bedtime. Most toddlers adjust within 2–4 weeks.

💡 Expert Tip: Use white noise and blackout curtains to help consolidate the long nap during transitions.

Can skipping a nap cause overtired bedtime problems?

Yes. Overtired toddlers often struggle to fall asleep and may wake more frequently at night⁵. Skipping naps raises cortisol levels, which delays sleep onset and can lead to bedtime meltdowns.

If your child skips their nap, offer an earlier bedtime to avoid a sleep debt spiral. For example, if your 2-year-old skips their usual 1 p.m. nap, aim to start bedtime at 6:00 p.m.

💡 Expert Tip: An earlier bedtime after a missed nap doesn’t cause early waking—it prevents it.

Should I replace dropped naps with quiet time?

Yes, quiet time is a great nap alternative for toddlers 3+ who no longer nap daily². It gives them space to reset and helps prevent overstimulation. Use a consistent routine (books, soft music, cozy space).

Even 30 minutes of rest time can reduce cortisol levels and support emotional regulation. You’re also maintaining structure, which toddlers thrive on.

💡 Expert Tip: Use a visual timer or toddler clock to teach quiet time boundaries.