When it comes to your baby's nap schedule, it's important to recognize the signs that they are ready to transition from two naps to one. These signs include trouble falling asleep at naptime and/or bedtime, regular protests or refusals of the second nap, struggles with short naps, a late bedtime to fit in both naps, and frequent early morning wakings. It is important to note that for babies younger than 12 months, it is rarely time to drop to one nap.
When it comes time to transition to one nap, it's important to do so gradually. The goal is for the nap to happen around halfway through the day, typically between 11:30am and 12:00pm, 5-6 hours after waking in the morning. To make the transition, gradually shift the first nap later and later by adding 15-30 minutes of extra awake time before the nap every few days.
To set your baby up for a restorative nap, it's helpful to have a predictable wind-down routine. This can be as simple as allowing 10-15 minutes for your baby to decompress before the nap, such as removing uncomfortable clothing, changing the diaper, slipping into a sleep sack, reading a book, dimming the lights, and putting the baby in the crib awake.
After the nap, adjust bedtime as needed to ensure the nap is 1.5-2.5 hours long and bedtime is 4-5 hours later. If the nap is short, you may need to have an earlier bedtime, around 6-6:30pm, until the nap gets longer.
Consistency is key during the transition. It may take 2-4 weeks to fully adjust to the new schedule, so be patient and stay consistent. Keep in mind that this transition can be challenging at first, so give your little one and yourself grace during this process.
Here are some common problems and fixes for transitioning to a one-nap schedule:
Problem: Your baby is having trouble staying awake until their nap time. Fix: Gradually shift the nap time later and later by adding 15-30 minutes of extra awake time before the nap every few days.
Problem: Your baby's nap is too short. Fix: Adjust bedtime as needed to ensure the nap is 1.5-2.5 hours long and bedtime is 4-5 hours later. If the nap is short, you may need to have an earlier bedtime, around 6-6:30pm, until the nap gets longer.
Problem: Your baby is having trouble falling asleep during the nap. Fix: Provide a wind-down routine before the nap to prepare your baby for sleep. Make sure the environment is conducive to sleep, such as dim lighting and comfortable clothing.
Problem: Your baby is waking up too early in the morning. Fix: Adjust bedtime as needed to ensure the nap is 1.5-2.5 hours long and bedtime is 4-5 hours later. Consider implementing a bedtime routine to signal to your baby that it's time for sleep.
Problem: Your baby is having trouble falling asleep at bedtime. Fix: Implement a consistent bedtime routine to signal to your baby that it's time for sleep. Make sure the environment is conducive to sleep, such as dim lighting and comfortable clothing.
It's typically recommended to hold off transitioning from two naps to one nap as long as possible, ideally until your child is at least 16 months old. This way, when the transition does take place, it will be smoother and easier for your child. During this transition, it's typical for the nap schedule to shift with age, with the nap starting around noon when they are around 16+ months old, and slowly moving to an earlier time of 12:30 pm by 24 months, and further to 1:00 pm in the following months. Eventually, the nap will be dropped altogether.
Keep in mind, transitioning to a one-nap schedule may not be smooth and it is normal to encounter some setbacks, but with a little patience and consistency you will be able to help your little one adjust to their new sleep schedule.
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