Afternoon naps: how to switch from one nap to no nap?

You may not have to think about it yet, but there will come a time when your pre-toddler or toddler no longer needs an afternoon nap. On average, we see that children around the age of two and a half to three and a half years no longer need an afternoon nap. The age range is so wide because it depends enormously on each child and also on your particular situation. Children who spend quiet, relaxed days, may be able to go without a nap sooner than when they are busy the entire day through. 

It may be difficult at times to determine whether your child still needs an afternoon nap or not. A frequent indicator is that your child may find it difficult to fall asleep in the afternoon and/or that the afternoon naps tend to start later and later in the day. Or your child may fall asleep quite easily but is not tired enough to go to bed at its normal bedtimes in the evening. Sometimes your child may want to stretch out bedtime for hours, simply because it’s not yet tired enough. This is often the moment when you, as a parent, will start to think that it’s time to cut short the afternoon nap or to leave it out altogether. Switching to days without napping is not simply a matter of not putting your child to bed in the afternoon. It will often require a transition period of a few months in which your child may sometimes still need an afternoon nap and sometimes not. 

Do you notice that your child is ready for the phase out of afternoon naps? If so, we have some tips for you to make this go as smoothly as possible.

1. Start by observing your child’s cues. Keep an eye on whether your child is less in need of an afternoon nap, whether your child finds it difficult to fall asleep in the afternoon or whether he or she has problems falling asleep in the evening after having an afternoon nap.
2. Gradually phase out the nap. Does your child sleep for a rather long time in the afternoon? Start by reducing the nap time from, for example, two hours to one and a half hours, then from one and half hours to one hour and finally down to just a quick catnap of 20 minutes. At this stage, you can then skip the nap completely. This may mean that your child may want to go to bed a bit earlier in the evening because it still has to get used to not sleeping during the day. However, bedtime in the evening will eventually go back to the normal hour as soon as your child has become used to not sleeping during the day. 
3. Try other ways of taking a short afternoon nap. Is your baby no longer able to fall asleep in a bed still wants a short nap? Consider taking your child out for a drive or a stroll so that it can fall asleep more easily. But take care and try to ensure that your child does not fall asleep after 3 p.m., as it may otherwise not be tired enough to go to bed at its normal bedtime around 7 p.m.
4. Strive for a balanced transition. Try to find an effective balance between days without a nap and a bit earlier bedtime in the evening, and an occasional nap in the afternoon, combined with a somewhat later bedtime.
5. Create moments of rest. No more afternoon naps? Try to create enough moments of rest during the day.

Do you have any additional questions about this transition period? Consider a sleep consultation. You will receive tailor-made and online advice on your child’s sleeping behavior.