4 to 3 Nap Transition
A guide for a smooth transition
In the first few months, you might have noticed a nap pattern has started to develop. While naps can be a bit all over the place in that newborn period, for most babies a pattern starts to occur when they have 4 naps during the day, and a 11-12 hour night (interrupted by several night feeds!).
When is my baby ready to transition to 3 naps?
You might wonder when your little one is ready to drop to 3 naps. When your baby will be ready for the transition to 3 naps a day, highly depends on their ability to take longer naps. Next to this, as your little one grows older, they can handle longer stretches of awake time, making it easier to get through the day with just 3 naps.
Typically, the transition from four to three naps occurs around the 4 to 5-month mark. However, some babies might make this change as early as 3 months or as late as 6 months. Here are some signs that your baby might be ready to drop a nap:
Your baby is having a hard time falling asleep for one of the four naps and/or at bedtime.
If your baby is able to stay awake for longer periods without becoming overly fussy, it’s an indication that they are ready for fewer naps.
Bedtime is being pushed out just to be able to fit that 4th nap in.
If your baby’s nighttime sleep is being disrupted or they are waking up earlier than usual, they might be ready to drop a nap.
Baby starts to wake shortly after bedtime (false start)
Encouraging Longer Naps
To help your baby transition to three naps, it can help to encourage longer naps. Some babies will naturally consolidate their daytime sleep, but others might need a little bit more help taking longer naps during the day. Here are some strategies to lengthen you little one’s naps:
Create a consistent nap routine. Establishing a pre-nap routine can signal to your baby that it’s time to sleep.
Ensure a conducive sleep environment. A dark, cool, and quiet room can help your baby sleep longer. Consider using white noise to block out any background sounds.
Watch for sleep cues. Learn to recognize your baby’s signs of tiredness, such as rubbing eyes, yawning, or fussiness. Putting your baby down for a nap at the right time can help them sleep longer.
Age appropriate routine. Make sure their wake window is the right length for their age. A wake window that’s too long, or too short can result in your baby catnapping.
Help baby resettle. If your little one wakes up after a short nap, but still seems tired, helping them resettle back to sleep can be a great strategy to help them get used to having a longer sleep!
How to go about the transition:
You may find your little one go back and forth between three and four naps for some weeks. This will depend on your little one’s ability to take one or more long naps that day. Usually the transition to 3 naps takes a bout 2-3 weeks.
To help you baby make it through the day on 3 naps, you can implement a (temporary) early bedtime of 6 or 6:30 pm. As your baby grows older, they can handle more and more awake time, making nap consolidation much easier!
Make sure to grab the Settle for Sleep Routine Guide if you’re interested in starting a routine for your little one and if you want to learn more about age appropriate awake windows, unique sleep needs and much more!
