Toddler Day Sleep: When To Drop The Nap

Knowing when to drop your toddler's daytime sleep can be a tricky milestone to navigate. While all children are unique, there are some general guidelines and signs to look out for that indicate they may be ready to stop napping.

Most toddlers will transition from two naps to one nap a day by 18 months, with the last nap usually dropped between the ages of three and five. By the time they're five, most children will no longer take regular naps, with less than 30% still napping by this age.

There are several signs that your toddler may be ready to drop their daytime sleep:

- They're not sleeping during naptime and are consistently awake for the full duration.

- They're having trouble falling asleep at night or are taking longer than usual to nod off.

- They're waking up early in the morning, indicating they've had enough sleep.

- They don't seem tired at naptime and are at their baseline—playing, eating, learning, etc.—with no signs of a meltdown.

If you're unsure, it's best to consult your pediatrician or a pediatric sleep specialist. They can provide guidance and advice tailored to your child's needs.

Difficulty falling asleep at night

• Adjust naptime: If your toddler is taking long and late afternoon naps, it might interfere with their nighttime sleep. Try shortening their afternoon nap by 15-minute increments and gradually shifting their bedtime earlier. Aim for your toddler to wake up from their nap at least three hours before their bedtime.
• Stick to a predictable schedule: Establish a consistent bedtime routine and stick to it. This helps regulate your toddler's sleep hormone, melatonin, ensuring they feel sleepy at the right time. A predictable bedtime routine has been associated with improved sleep in young children.
• Create a calm environment before bedtime: At least 30 minutes before bedtime, create a soothing environment to help your toddler relax. This can include reading a book, playing soft music, or giving them a warm bath. Avoid roughhousing or stimulating activities like watching TV.
• Dim the lights: Children's eyes are more sensitive to light, and bright lights can disturb their sleep. Dim the lights in the house and draw the curtains about an hour before bedtime. Also, turn off other light sources like phones and tablets.
• Encourage physical activity during the day: Ensure your toddler gets at least three hours of running-around play per day. Being active during the day improves sleep quality at night.
• Limit screen time: The blue light emitted by screens can disrupt your toddler's sleep/wake cycle. Turn off screens at least one hour before bedtime and keep them out of your child's bedroom.
• Offer a light snack before bed: A light snack, such as warm milk and a banana, can help your toddler feel satisfied before bed without keeping them full and awake. Avoid heavy meals within two hours of bedtime.
• Address any fears or anxiety: If your toddler is afraid of the dark or has bedtime anxiety, acknowledge and empathize with their fears. Use a night light to provide extra security, and let them have a security object, like a cuddly toy, in bed with them.
• Consider moving bedtime earlier: If your toddler is consistently struggling to fall asleep, they may be overtired. Try moving their bedtime earlier, even by just 15 minutes, every two to three nights, until you find the right time for them.
• Seek professional help if needed: If your toddler's sleep difficulties persist and significantly impair their daytime functioning, consider consulting a paediatric sleep specialist or your healthcare provider for personalized advice.

Refusal to nap

There are several reasons why toddlers might refuse to nap:

• They are overtired: When a toddler is overtired, their fight-or-flight response is triggered, releasing cortisol, a hormone that keeps them alert.
• They are overstimulated: If a toddler has had too much screen time or consumed caffeine, they may find it hard to wind down and fall asleep.
• They are exploring and having fun: Toddlers may fight naps because they don't want to miss out on anything exciting.
• They are napping at the wrong time: If a toddler isn't tired, they won't be able to fall asleep. Finding the right naptime that hits their sleepytime sweet spot is crucial.
• Rethink the timing of naps: Try putting your toddler to bed 20 minutes earlier. Many kids do better with a nap after two or three hours of play, even if they don't seem sleepy.
• Engage in quiet play: Spend some quiet time playing with your toddler in their room. This will help them associate their room with fun as well as sleep.
• Use white noise: Play soft white noise in the background as a signal that sleepytime is approaching. Once they are tucked in, turn up the volume to block out any disturbances.
• Darken their room: Use blackout curtains to block out light and muffle outside sounds.
• Introduce a lovey: A special stuffed toy or blanket can help your toddler feel comforted and secure during naptime.
• Try magic breathing: Lead your toddler through a couple of fast breaths, making a whooshing sound as you exhale. This can help them relax and fall asleep.
• Gossip: Whisper praises about your toddler's successful naptime near them so they can overhear it. They are more likely to believe the compliment if they think it's meant for someone else's ears.

Remember, it's important to be consistent with your toddler's nap routine and to provide a calm and safe environment for them to rest. If your toddler absolutely refuses to nap, offer them some quiet time with books and toys instead of screen time, which can be overstimulating.

Early morning wake-ups

It can be challenging when your toddler wakes up too early. The natural wake-up time for toddlers tends to fall between 6:00 and 7:00 am, which is when their circadian rhythm (the body's internal clock) tells them to start the day. However, if your toddler is waking up between 4:00 and 6:00 am, there are several strategies you can use to help prevent or resolve these early morning wakings.

Block Out Light and Noise

Light and noise stimulate the brain, making it hard to get back to sleep. Ensure your toddler's room is dark and quiet by closing curtains and blinds, turning off the lights, and using a sound machine to block out sudden noises.

Ensure Your Toddler Gets Enough Activity During the Day

Toddlers need physical movement and problem-solving opportunities throughout the day to sleep well at night. Be mindful of their nap duration as their daytime sleep needs decrease with age. Consider shortening their nap or transitioning to quiet time if they don't seem tired at bedtime.

Prevent Overtiredness

Even as toddlers grow, they still need restorative sleep and age-appropriate wake windows. Toddlers who take short naps, drop their nap too early, or have longer wake windows than they can handle often become overtired, leading to early morning wakings.

Aim for an Age-Appropriate Bedtime

Contrary to popular belief, a later bedtime will not lead to your toddler sleeping in. For most toddlers, the ideal bedtime is between 7:00 and 8:00 pm. Shifting bedtime even 20-30 minutes earlier can make a significant difference if your toddler is waking up before 6:00 am.

Avoid Troubleshooting During Big Transitions

When your toddler is going through significant life changes, such as adding a new sibling or starting preschool, they may wake up earlier in the morning. During these transitions, stick to familiar healthy sleep habits and a consistent approach to sleep.

Implement a Consistent Approach to Sleep

Have a plan for how you'll respond to early morning wakings. Be consistent in your response, and consider enrolling in a toddler sleep training class to learn more about setting clear expectations and establishing healthy sleep habits for your toddler.

Remember, it's normal for toddlers to wake up between 6:00 and 7:00 am. However, if they're consistently waking up before 6:00 am, try the strategies mentioned above to encourage a later wake-up time.

Irritability

If your toddler is irritable, it could be a sign that they are ready to stop napping during the day. If they are playing and having fun, then suddenly being put to bed, it's understandable that they would be annoyed and a little moody. However, irritability could also be a sign of something else, so it's important to consider other factors.

Other Factors

• Stress at home: Young children are sensitive to stress at home and the mood of their parents or caregivers.
• Temperature: Being too hot or too cold can cause irritability.
• Health problems: Fussiness may be an early sign of a more serious problem, such as diabetes, asthma, anemia, infection, head injury, hearing or speech problems, autism, depression, or other mental health problems.
• Pain: Your child may be experiencing pain, such as a headache or stomach ache.
• Noise or stimulation: Too much or too little noise or stimulation can be a problem.
• Schedule: An irregular day-to-day schedule can cause irritability.

What to Do

If your child is more irritable than usual and cannot be comforted, contact your child's healthcare provider. Try soothing your child by rocking, cuddling, or doing things your child finds calming. Get your child on a regular eating, sleeping, and daily schedule.

No signs of tiredness at nap time

If your toddler doesn't seem tired at all at nap time, it could be a sign that they're ready to stop napping during the day. However, it's important to look out for other signs and consider factors such as their age, maturity, and nighttime sleep habits.

Most toddlers will stop napping between the ages of 3 and 4. Less than 2.5% of toddlers will stop napping before the age of 2, while 94% stop by the age of 5. If your child is still napping regularly at age 7, it's recommended to consult a pediatrician to rule out any underlying sleep health concerns.

• Difficulty falling asleep at nap time: If your toddler is no longer tired during the day, they may struggle to fall asleep when it's time for their nap. They might play or sing in bed instead of sleeping, or simply not fall asleep at all.
• No signs of tiredness: If your toddler doesn't show any signs of sleepiness or irritability on days they don't nap, it could indicate that they're getting enough rest without a daytime nap.
• Consistent mood throughout the day: If your toddler maintains a consistent mood and energy level throughout the day without napping, it's a sign that they may not need that extra sleep during the day anymore.
• Refusal to nap: If your toddler consistently refuses to nap and stays awake during their nap time, it's a strong indication that they may be ready to drop the nap.
• Early waking: If your toddler wakes up early in the morning and seems well-rested, it could mean that they don't need the extra sleep from a daytime nap.

If you notice a combination of these signs over a period of several days or weeks, your toddler may be ready to transition from a nap to quiet time. Quiet time involves setting aside a specific period for your toddler to rest or engage in calm activities independently. This can help maintain a restorative break in their day while giving them a sense of freedom and autonomy.

However, it's important to remember that every child is unique, and there may be days when your toddler still needs a nap. Gradual transitions and consistency are key. Be patient and observe their behavior and energy levels to make the best decision for their well-being.

Frequently asked questions