How to make the 3 to 2 nap transition
Nap transitions are a little bumpy by nature, but the 2 to 3 nap transition can often feel the hardest.
You and your baby are adjusting to a new rhythm, and that takes time, but when you’re in the thick of it, it's hard to see the light (AKA- a predictable, peaceful nap schedule) at the end of the tunnel.
Why does this transition feel so difficult?
That third nap has been a great backup so far. It helps catch short naps or wonky mornings. Without that last nap, wake windows feel long, and the day feels... kind of endless.
Your baby might be crankier earlier, and you’re unsure how to help. You're probably mentally tracking every minute of awake time, trying to avoid overtiredness while keeping bedtime in check.
It’s not just the baby adjusting, you are too! You’re having to figure out a brand new schedule and it can feel like a lot.
When do babies drop the third nap?
Most babies drop the third nap somewhere between 6.5 to 9 months of age, with the majority transitioning around the 7 month mark. By 8 months, it’s pretty rare for a baby to still be thriving on three naps.
That said, remember: age is a guideline, not a rule.
I don’t default to changing nap schedules by age alone. Your baby doesn’t have to follow the same schedule as your neighbor’s or cousin’s or anyone else’s. The “right” time is the one that works for your baby’s sleep needs.
Signs it might be time to drop the third nap
Along with the appropriate age, here are some clues your baby might be ready to ditch that third nap:
They’re fighting or skipping the third nap. If they do take a catnap, bedtime gets pushed later into the evening.
You’re seeing early morning wakings/less nighttime sleep.
Naps are starting late, ending early, or just feel all over the place.
They’re resisting naps and bedtime, even though they “should” be ready for sleep.
One or two of these signs isn’t a guarantee. But if you’re seeing a pattern, especially over several days, it’s worth considering a transition.
How to make the transition smooth(ish)
Here’s your game plan:
Pick a start day and commit to 2 naps for a full week.
Be flexible in the first few days, but consistent enough for their sleep to regulate.
Expect shorter naps at first—that’s okay. They’ll lengthen with time.
Use an earlier bedtime (as early as 6:30 p.m.) to prevent overtiredness.
If your baby wakes early from a nap, give them 10–15 minutes to resettle before intervening. If you’re practicing independent sleep at night, this is a great way to support connecting sleep cycles during their naps. If you support your baby to sleep (rocking, holding, feeding), prepare to offer that same support to help them extend their nap.
Helpful rhythms to add:
This shift is more than just timing. Help your baby adjust with a few intentional rhythms:
Get outside each morning to support their circadian rhythm
Introduce a wind-down routine before nap time
Keep the sleep environment calm and consistent
Try baby wearing or stroller walks when trying to stretch your baby’s wake window
Sample schedules: 3 vs. 2 Naps
Let’s say your baby is 7 months old. Here's how both schedules might look:
Notice how bedtime can slide earlier with just two naps, and that’s a good thing during the transition.
How to get your six-month old sleeping through the night.
The schedule I swear by: clock-based schedules
Once your baby is on two naps, a clock-based schedule can feel like magic.
Rather than adjusting wake windows all day, you’ll choose a schedule that honors:
About 2.75-3 hours between morning rise and nap 1
About 3 hours between nap 1 and nap 2
About 3-3.5 hours between nap 2 and bedtime.
A clock based schedule keeps naps and bedtime around the same time every day.
This kind of consistency regulates your baby’s body clock and gives you more freedom to plan your day without constantly doing nap math.
Overcoming the mental load of baby sleep: a guide for tired moms
But what if naps are still short?
Totally normal.
Naps might be 30–45 minutes at first. That doesn’t mean the 2-nap schedule isn’t working—it just means your baby is still learning to lengthen their naps.
If they wake early, pause for 10-15 minutes before ending the nap.
If your baby is still learning independent sleep, expect to offer support to extend the nap after one sleep cycle (30-45 minutes).
Naps will lengthen, especially as wake windows solidify and your baby adjusts to daytime sleep happening in the morning and afternoon.
Are short naps normal? How to lengthen the dreaded 30-minute nap.
TL;DR: quick dos and don’ts for the 3-to-2 nap shift
DO:
keep nap 1 around the same time each day
switch to a clock-based schedule if baby is 6m+
cap nap 1 if it interferes with nap 2
commit to 2 naps for a full week before reevaluating
DON’T:
DON’T bounce back and forth between 3 and 2 naps for longer than one week
DON’T move nap 1 earlier to accommodate early wakings
DON’T skip a wind-down before nap 2—it’s just as important
If it feels like naps are currently dictating your life…
It won’t always be like this– I promise!
You might feel like naps are worse before they get better, and some days will feel off no matter what you do. That’s just part of the transition.
But by following the steps above, over time your baby will start taking longer, more restorative naps.
For more nap time resources and sample sleep schedules by age, you can browse my free sleep solutions studio.
To better sleep,
Ella