How to Drop to One Nap

Just when it seems you’ve gotten into a comfortable rhythm of morning and afternoon naps, your baby’s sleep behavior begins to change, and you start to wonder what’s causing the disruption. Are you sitting down? The culprit may be that your baby…needs less sleep. There, I said it. It’s entirely possible that the changes you’re witnessing are signs that your baby is ready to transition to one nap a day.

Signs your baby is ready

Before you begin panicking — and I get it, those naptime hours were the times you got to relax a little and focus on things you needed to accomplish — make sure your baby really is ready to transition from two naps to one.

You may find that your baby is completely rocking their morning nap, and then struggling to go down in the afternoon. Or maybe your little one struggles to go down for their afternoon nap two or three days in a row, and then completely conks out for their afternoon nap on the fourth day. The rule of thumb here is that if your baby is struggling to go down for their afternoon nap the majority of the days in a week, it’s a good sign that they’re ready to transition to one nap.

Another sign that your baby is ready to transition to one nap is if they’re rocking both their morning and afternoon naps, and then wide awake when bedtime rolls around. If your baby is taking an hour or more past their usual bedtime to settle into sleep, it’s a good sign that they’re ready to drop a nap.

Because developmental milestones happen often, and can typically cause changes in sleep, you want to make sure that your child’s disrupted sleep pattern lasts at least two weeks before deciding to transition to a single nap per day. While the two week period may be difficult, it’s worth knowing whether or not it’s time to make a change (rather than having to backtrack later). And on that note, once you’re sure your baby’s sleep issues aren’t due to a growth spurt, make sure that you’re committed to transitioning to one nap, because you definitely do not want to waver here — it’s confusing for baby and more work for you — so stick to it.

How to transition to one nap

While the steps to transitioning your baby from two naps to one may look incredibly easy, realize that the transition will happen over time — as much as you may want to, do not rush the process.

Begin by pushing your baby’s morning nap a half hour later every three days, until naptime is at 12:30pm. Know that this transition can take anywhere between 4-6 weeks, so be patient and trust the process. If you don’t rush, you’re more likely to commit to this schedule change, and everyone will be happy.

I know, I know, pushing your baby’s naptime back is no easy feat, now that they’re firmly into a sleep schedule. To make things a little easier, try to avoid going for car rides or walks with the stroller during your baby’s usual naptime, to prevent them from falling asleep (and derailing their transition’s progress). Try engaging your little one in a physical activity during their typical naptime, to try to distract them from their fatigue. If need be, give your baby a piece of fruit to give them just enough pep to make it until their newer, later naptime.

You may also find it helpful to temporarily move up your baby’s bedtime, just until they adjust to their new schedule. Don’t worry if you encounter inconsistencies on your baby’s part along the way, it’s important that you remain consistent, and their little body will follow along shortly.

If you hit a rough spot in your baby’s nap transition, just think of how much freer you’ll be once your baby is down to one, middle-of-the-day nap — it’s so worth it!

If you’re having difficulty transitioning your little one down to one nap a day, feel free to reach out to me to see if you can benefit from my help.

 

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