Toddler Daytime Naps: When Do They Stop?

The age at which toddlers drop their daytime sleep varies, but it typically happens between the ages of two and four years old. By the age of five, most children no longer need naps, with less than 30% still taking them. However, this transition period can be challenging for both toddlers and their parents. During this time, toddlers may exhibit signs of sleep resistance, such as taking longer to perform tasks, becoming easily irritated, or experiencing emotional tension. To facilitate this transition, parents can employ various strategies, such as gradually reducing the frequency and duration of naps, establishing a consistent daily pattern and a positive bedtime routine, and providing opportunities for quiet time or rest instead of naps.

Toddler sleep schedules

Sleep is essential for the well-being of children, supporting their overall health, mood, and learning abilities. The amount of sleep toddlers need varies depending on their age, but generally, they require 11-14 hours of sleep every 24 hours. This usually includes a sleep of 10-12 hours a night and a nap of 1-2 hours during the day.

1-Year-Old Sleep Schedule

A 1-year-old should get about 14 hours of sleep in total, with 11 of those hours at night. The remaining 3 hours should be split between two naps during the day. A typical daily sleep schedule for a 1-year-old might look like this:

• 7:00 am: Wake up
• 1:00 pm: Nap for no more than 2 hours
• 7:00 pm: Start bedtime routine
• 7:30 pm: Get into bed and say goodnight

15-Month-Old Sleep Schedule

For many toddlers, the sleep schedule doesn't change much between 12 and 15 months. If the afternoon nap starts interfering with bedtime but your child isn't ready to transition to one nap, you may need to push bedtime a little later. A typical daily sleep schedule for a 15-month-old might look like this:

• 7:00/7:30 am: Wake up
• 11:00 am/11:30 am: Nap
• 7:00/7:30 pm: Start bedtime routine
• 8:00 pm: Get into bed and say goodnight

18-Month-Old Sleep Schedule

An 18-month-old will need around 11-12 hours of sleep per night, plus 2-3 hours of naptime. At this age, they will likely transition from two naps to one, usually after lunch. You may need to adjust their bedtime since they will likely be tired by the end of the day. A typical daily sleep schedule for an 18-month-old might look like this:

• 6:30 am: Wake up
• 12:30 pm: Nap
• 6:30 pm: Start bedtime routine
• 7:30 pm: Get into bed and say goodnight

2-Year-Old Sleep Schedule

Two-year-olds need around 11-14 hours of total sleep per day. As they approach their third birthday, their naptime may get later or shorter. Depending on the length of the nap, they may also be able to go back to a slightly later bedtime. A typical daily sleep schedule for a 2-year-old might look like this:

• 7:00 am: Wake up
• 12:30 pm: Nap for 1.5-2 hours
• 7:00 pm: Start bedtime routine
• 7:30 pm: Get into bed and say goodnight

3-Year-Old Sleep Schedule

As toddlers grow into preschoolers, their sleep needs change. A 3-year-old typically needs between 10 and 13 hours of sleep per day, and many start to cut back on naptime or cut it out altogether. A typical daily sleep schedule for a 3-year-old might look like this:

• 7:00 am: Wake up
• 1:30 pm: Nap or quiet time
• 7:00 pm: Start bedtime routine
• 8:00 pm: Get into bed and say goodnight

Transitioning from Naps to Quiet Time

Most toddlers will stop napping between 3 and 4 years old. If you notice signs that your toddler is ready to drop their nap, such as taking a long time to fall asleep at night or waking up early, you can transition them to quiet time. During quiet time, they have the choice to rest or play independently, which helps develop creativity and problem-solving skills. Here are some tips for making this transition:

• Know the signs of readiness, such as taking a long time to fall asleep or refusing to nap.
• Set up their room for success by creating a calm and safe space.
• Develop a consistent routine, such as going to the potty and reading a book before quiet time.
• Give choices for independent play during quiet time, such as puzzles or toy animals.
• Start with short periods of quiet time and gradually increase the duration.
• Be consistent with the message that quiet time is not optional.

Signs your toddler is ready to drop their day sleep

Signs Your Toddler Is Ready to Drop Their Day Nap

While there is no hard and fast rule about when a child should stop napping during the day, there are some signs you can look out for that indicate they are ready to make the transition. The exact age varies among children, depending on factors such as maturity and nighttime sleep habits. At age three, almost all children still nap at least once per day, but by five years of age, most children no longer need naps.

They have difficulty falling asleep at naptime

If your child is no longer tired during the day and has a consistent mood without naps, they may struggle to fall asleep at naptime. They may play, sing, or read instead of sleeping. If your child is fussy during this time, it may indicate they still need a nap, but the timing may need adjusting.

They have difficulty falling asleep at night

Napping during the day can make it harder for your child to fall asleep at night, leaving them with less sleep overall. If your child is struggling to fall asleep at night, try reducing the length of their nap.

They are waking up early

If your child is waking up early, it may be because they are fully rested before their morning wake-up time. If they are still napping but waking early, try shortening their nap rather than eliminating it altogether.

They don't show signs of sleepiness on days without naps

If your child is not yawning or struggling to stay awake during the day and is not becoming cranky in the evening, they may be ready to stop napping.

They are no longer napping at all

If your child is no longer napping at all, they may continue to play or read without signs of sleepiness during their scheduled nap time.

Strategies for dropping from two to one nap

Strategies for Dropping from Two Naps to One

The transition from two naps to one can be challenging for parents and children alike. Here are some strategies to help make the process smoother:

Lengthen the Wake Windows

As your baby approaches their first birthday, they may need more awake time before falling asleep, even if they're not ready to drop a nap. Gradually extend the time between their first and second naps to 4-5 hours. This will help build sufficient sleep pressure, making it easier for them to settle for longer periods.

Drop the Nap Cold Turkey

Some children can handle an immediate transition to one nap. If your child is already awake for 4 or more hours between waking up and their first nap and consistently shows signs that the two-nap schedule isn't working, you can move the morning nap to the middle of the day and adjust bedtime earlier.

Gradually Transition

For younger toddlers or those who get overtired easily, a gradual transition may be more suitable. Start by moving the first nap 15 minutes later every few days. You may need to offer a shorter catnap in the afternoon to help them make it to bedtime. If your toddler doesn't nap during the catnap, ensure an early bedtime, but no earlier than 6 pm.

Flip-Flop Between Two Schedules

During the transition, your toddler may have days when they can handle just one nap. However, overtiredness can build up, leading to sleep difficulties. To prevent this, alternate between one-nap days and two-nap days to help your child adjust to longer periods of wakefulness gradually. If they struggle with the second nap, offer an earlier bedtime to prevent overtiredness.

Signs Your Baby is Ready for One Nap

• Resisting naps, especially the second one
• Skipping naps entirely
• Taking shorter-than-usual naps
• Waking up early in the morning
• Requiring a late bedtime to fit both naps into the day
• Frequent night wakings or early morning wakings

General Tips for Napping:

• Encourage a consistent daily pattern and a positive bedtime experience.
• Settle your child for a nap when they show signs of tiredness and before they become overtired and agitated.
• Ensure your child has plenty of fresh air and physical activity during the day.
• Provide a quiet, comfortable, and dark environment for napping.
• Maintain a daily nap routine with activities like reading a story or singing a gentle song.
• Be flexible and patient during the transition, as it may take a few weeks for your child to adjust to the new schedule.

How to transition from nap to quiet time

Quiet time is a much-needed break from the busyness of motherhood and a time for children to recharge their minds and bodies. It is a time when everyone is in their own space, doing something quietly and independently. It is also a great way to enforce independent play, which helps children become stronger problem solvers and increases their creativity and imagination.

Enjoy One-on-One Time First

Spend some time reading, playing, or enjoying a meal together without any screens or distractions before quiet time. This helps children feel ready to be apart and makes the transition smoother.

Keep Your Routine Consistent

A consistent daily pattern and a positive bedtime experience are important for children's sleep. A consistent quiet time routine will help your child know what to expect each day and make it easier for them to transition from nap to quiet time.

Create a Special and Cozy Space

Quiet time can happen in your child's bedroom or a shared space. Make it a place they want to be by including a few of their favourite toys, books, comfy pillows, or even music or an audiobook. Ensure that everything they have is safe for them to use independently.

Start Small

Start with 5-10 minutes of quiet time and gradually increase the duration. Explain how and where quiet time will happen and when you will be back. This will help build trust and make your child feel more comfortable with the new routine.

Use Visual Cues

A time-to-rise light or a visual timer can be helpful tools to signal the end of quiet time. When the light changes colour or the timer runs out, your child will know it's time to wrap up.

Model Independent Play

Independent play is important for your child's development and it's central to effective quiet time. Help your child exercise their imagination by practicing the activities available during quiet time. Build something with blocks, put on a puppet show, or have them read you a story. Then, slowly transition to independent play.

Treat Quiet Time Like Nap Time

Quiet time is downtime for your child, a time for them to rest their busy bodies and minds. You can use parts of their naptime routine, such as a snuggle and story time, but let them know they can choose to play quietly or watch a slow-moving, quiet video instead of sleeping.

Choose Activities for Quiet Time

Select quiet activities such as books, colouring, puzzles, or playing with blocks or dolls. If your child finds it challenging to relax with too many options, consider having a quiet time box with a special selection of activities only accessible during this time. Rotate toys semi-regularly to keep things interesting.

Have a Set Quiet Time Space

The best place for quiet time is usually your child's room, where they can have dimmed lights and familiar pre-nap preparations to help them ease into quietly playing or reading. If your child is still in a crib, provide activities for them there and let them know they can play quietly or read a book if they can't sleep.

Be Consistent, But Flexible

Consistency is key when it comes to children's routines. However, expect that some days will be better than others, and be flexible with the duration of quiet time. Figure out what works best for your child and enjoy the peace and quiet!

The importance of toddler sleep

Sleep is essential for toddlers' mental and physical development. Toddlers need 11-14 hours of sleep every 24 hours, usually with 10-12 hours of sleep at night and a nap of 1-2 hours during the day.

Toddlers who don't get enough sleep may struggle with attentiveness, hyperactivity, aggression, or disruptive behaviour. Sleep deprivation can lead to physical and behavioural symptoms that can be misdiagnosed as more severe mental and behavioural disorders. For example, a child with tantrums may be diagnosed with oppositional defiant disorder, while a child who is hyperactive and has a poor attention span might be thought to have attention-deficit/hyperactivity disorder.

Sleep plays a crucial role in the development of young minds. Research shows that sleep impacts alertness and attention, cognitive performance, mood, resiliency, vocabulary acquisition, and learning and memory. In toddlers, napping appears to be necessary for memory consolidation, executive attention, and motor skill development. Sleep also has important effects on growth, especially in early infancy.

A positive bedtime routine will help toddlers feel ready for sleep and settle more easily when they wake at night. Most toddlers are ready for bed between 6.30 pm and 7.30 pm. This is a good time, because they sleep deepest between 8 pm and midnight. It's important to keep the routine consistent on weekends as well as during the week.

Frequently asked questions