When Toddlers Outgrow Their Day Naps

Toddlers need 11-14 hours of sleep every 24 hours. This is usually a sleep of 10-12 hours a night and a nap of 1-2 hours during the day. However, there is no exact age for toddlers to stop napping—it's generally between the ages of 3 and 5, but some children may stop napping as early as 2, or continue napping past the age of 5. There are several signs that indicate your toddler is ready to drop their daytime sleep.

Transitioning from two naps to one

Dropping from two naps to one is a major change that usually occurs somewhere between 12 and 18 months. The main sign that your toddler is ready for this transition is that their morning sleep has shifted so close to lunchtime that there is little time left in the afternoon for another nap. If your toddler still takes two naps but is resistant to one of them, this is another indicator that they are ready to transition to just one nap.

To help your toddler adjust to this change, you can try gradually moving their morning sleep later, aiming for somewhere between 11 am and noon. During this transition, you may find that your toddler still needs a short nap in the late afternoon, such as a short nap in the car or a quick rest in their cot. Just be mindful to keep this nap brief, so it doesn't disrupt their bedtime.

As your toddler adjusts to the new nap schedule, you may notice that they still need a bit more sleep in the morning or early afternoon. On some days, they might even require a short nap later in the afternoon, around 3-4 pm. It's important to keep these naps short to prevent bedtime battles.

The timing of your toddler's day sleep can significantly impact their willingness to settle down without a fuss. Moving their sleep time by even 20 minutes can make a difference. If your toddler is waking up too early, try gradually shifting their sleep time later by 20 minutes each day for several days to observe the impact on their waking time.

Additionally, creating a consistent routine around their day sleep can be beneficial. This may include reading stories, listening to music, or providing a relaxing environment with white noise or blackout blinds to facilitate relaxation and block out external distractions.

Signs your toddler is ready to stop napping

While napping is essential for toddlers as they burn a lot of energy during the day, there will come a time when your toddler is ready to stop napping. Here are some signs to look out for:

They can last all day without a nap

Your toddler may be ready to drop their nap if they can go through the day without getting cranky or irritable in the late afternoon. If they can maintain their energy levels and don't seem to need a nap to get through the day, it might be time to consider dropping the nap.

They resist taking a nap

If your toddler strongly resists taking a nap and it becomes a constant battle, it might be a sign that they are ready to stay awake for longer periods. Instead of forcing a nap, you can try having a "quiet time" where they can play quietly or read books in their room, giving them a chance to rest without actually sleeping.

They have difficulty falling asleep at naptime

If your toddler takes a long time to fall asleep at naptime and doesn't seem tired, it could be a sign that they are transitioning away from naps. As toddlers grow, they can gradually handle more awake time during the day. However, if they skip the nap but become cranky or exhausted by early evening, they may still need it.

They have difficulty falling asleep at bedtime

If your toddler resists their afternoon nap and this leads to problems falling asleep at bedtime, it might be a sign that they need to drop the nap. When toddlers get older, they can handle more awake time, so even a normal nap can sometimes impact their bedtime.

They wake up early

If your toddler is waking up early in the morning and refusing to go back to sleep, appearing very alert and wide awake, it could be a sign that they are getting enough rest without the nap.

They don't seem tired at naptime

If your toddler is playing, eating, and learning at their usual naptime without any signs of tiredness, they might be ready to drop the nap. They should be at their baseline energy level and not "revving up" or having a meltdown.

They are around 5 years old

While there is no exact age for dropping naps, it usually happens between the ages of 3 and 5. By the age of 5, most children no longer need a nap during the day, and consistent napping after this age could indicate poor-quality sleep at night.

How to help your toddler stop napping

The transition from napping to no naps is a big step for both toddlers and parents. While it can be a challenging process, there are several strategies that can help make it smoother for everyone involved. Here are some tips to help your toddler stop napping:

Recognise the signs that your toddler is ready

It's important to pay attention to your toddler's unique cues and behaviour to determine if they are ready to stop napping. Some common signs that your toddler may be ready to transition away from naps include:

• They consistently resist naps and have difficulty falling asleep during nap time.
• They no longer seem tired during the day and don't exhibit signs of sleepiness like yawning or rubbing their eyes.
• They are able to skip a nap without becoming cranky or exhausted.
• They are around 5 years old. While there is no exact age, toddlers generally drop their naps between ages 3 and 5.
• They are very irritable or moody when forced to take a nap.

Make gradual changes

Instead of abruptly eliminating naps, try gradually reducing the frequency and duration of naps. You can start by shaving off a few minutes from their nap time or dropping one nap a week. This gradual approach will help your toddler adjust to the new routine.

Replace nap time with quiet time

Introduce the concept of "quiet time" during the hours when your toddler would usually nap. Encourage them to spend this time in their room, engaging in quiet activities such as reading books or playing with toys. This break will give them a chance to rest and recharge, even if they don't sleep.

Adjust their bedtime

As your toddler starts taking fewer or no naps during the day, they may need to go to bed earlier at night. Move their bedtime routine up by an hour or adjust their morning schedule to ensure they are getting enough overall sleep.

Avoid activities that induce drowsiness

During the transition period, avoid activities that may cause drowsiness, such as long car rides or periods of inactivity. Keep your toddler active and stimulated throughout the day to prevent them from becoming too sleepy.

Offer a healthy lunch

Opt for healthier, lighter lunches with plenty of vegetables and fresh fruits. Heavy lunches can make your toddler lethargic and more likely to need a nap.

Maintain a calm environment before nap time

Create a calm and relaxing environment in the 15 to 30 minutes leading up to your toddler's usual nap time. Avoid loud noises or activities that may disrupt their rest. This will help prepare their body and mind for sleep.

Remember that the transition away from napping is a gradual process, and it may take some time for your toddler to adjust. Be patient, observe their behaviour, and make changes as needed to ensure they are getting the necessary amount of sleep.

How much sleep toddlers need

Sleep is critical to a toddler's overall health and development. Lack of sufficient sleep at a young age has been correlated with problems with weight, mental health, behaviour, and cognitive performance.

The American Academy of Sleep Medicine recommends that toddlers between 12 and 24 months get between 11 and 14 hours of total sleep every day. This includes naps, which usually account for 1 to 2 hours of daily sleep. Two naps per day is normal at the start of this period, but many older toddlers only take one nap in the afternoon.

The timing of toddler day sleeps can have a huge impact on how willing your child is to sleep. Moving a sleep by even 20 minutes can make all the difference. If your child's day sleep is too early, this will lead to early waking, so try moving their sleep 20 minutes later for several days in a row and see the impact on their waking time.

The transition from two sleeps to one usually occurs between 12 and 18 months. The main sign that your toddler is ready for this is that their morning sleep has got so close to lunchtime that there is not enough time in the afternoon for another sleep. If your toddler still has two sleeps but is resistant to one of them, this is another indicator that they are ready for just one sleep.

Once toddlers reach 2.5 years of age, they need approximately 11-12 hours of sleep at night and about 60-90 minutes of day sleep. As children get older, their sleep quota shifts and their need for day sleep decreases. Most toddlers drop their day nap anywhere between 2 years 3 months and 2 years 9 months but typically show signs of readiness around 2.5 years.

• They take a long time to fall asleep in the evening (1-2 hours) and appear revved up and ready to party.
• They refuse the day nap altogether or take a long time to fall asleep, thus pushing the nap out too late.
• They start to wake earlier in the mornings and refuse to resettle, appearing very alert, happy, and wide awake.
• They start to crave a longer, later, and deeper day nap, appearing groggy, grumpy, and irritable after the nap and may take a while to fully wake up. This is a classic sign that your child is using the day nap to compensate for the shortfall at night.
• They may be awake in the middle of the night for several hours (commonly between 1 and 4 am) and appear wide awake, active, and ready to play.
• You notice a big difference in their night sleep after a day of no sleep or a shorter nap.

If your child has consistently been experiencing any of these signs for more than 2 weeks, they are likely ready for some adjustments to their day nap.

Tips for resistant toddler nappers

It is completely normal for toddlers to fight naps. They are learning what they can and can't control in their world. However, toddlers need a lot of sleep to help their brains and bodies develop, and naps are an essential part of that. Here are some tips to help your resistant toddler nap:

Keep a consistent routine

When your child sleeps at the same time every day, sleep comes much more easily. That's because their body clock is set to feel drowsy and accept falling asleep at predictable times. The more you can keep up a consistent toddler nap schedule, the better your little one will nap. If your toddler naps well at daycare, keep your schedule the same as theirs.

Burn off extra energy before nap time

Toddlers have a lot of energy. Make sure your child spends time expending energy in the morning so they can relax enough to sleep in the middle of the day. Take them to a playground, walk or ride a scooter around the neighbourhood, or let them play in the yard each morning. On rainy or cold days, 15 minutes outside twice a day can be enough.

Restrict sugar and screen time

Screen time has been shown to inhibit children's ability to fall asleep and sleep well. And processed sugar worsens sleep in kids too. When your toddler has no screen time or sugar and the opportunity to run around each morning, you're setting their body up to be able to wind down, relax and accept nap time.

Use the same sleep space, day and night

The most restful sleep is motionless sleep away from the distractions of the day. Snoozing in front of the TV, in the car or on the sofa might help to "take the edge off", but it's poor-quality sleep. Plus, having your toddler sleep in the same space, night and day, maintains consistency. They won't be confused about what you want them to do.

Start a pre-nap calming routine

Young children need transitional time to go from action-packed mornings to quiet rest. Include a calming routine in your toddler's nap schedule every day. Doing the same activities at the same time is a proven way to help your toddler relax and fall asleep. You can do a shortened version of your bedtime routine – the familiarity will help your little one understand that it's time to unwind and sleep.

Keep your toddler "in the loop"

Even if your toddler isn't speaking much, they understand a lot. Communicate your expectations. Let your child know what decisions they get to make each day, and what decisions are "set". For example, they can choose what colour cup they use or which book to read before nap time, but nap time itself is "set". Give your toddler fair warning each day that nap time comes after lunch.

Commit to 2-3 weeks of getting your toddler to nap

Often, your toddler fighting naps is just a phase caused by a regression or schedule issue. Some toddlers will slide right back into their nap routine after a few days of consistency. Your toddler will learn to accept napping every day because of your consistency and determination.

Other tips:

• Try altering the timing of the sleep – around 1 pm often works best with 2-year-olds. Any earlier and they will likely not be tired enough.
• Play some relaxing white noise or music for day sleeps, which helps with relaxation and also blocks out any tempting noises from outside the bedroom.
• Read some stories to help your child wind down, as it's hard to stop playing and immediately feel sleepy!
• Try a change of scene – an older sibling's bed or your bed may be much more appealing for the day sleep on occasions.
• Darkness! Using a blackout blind can make a big difference when trying to get a toddler to sleep in the afternoons.

Frequently asked questions