1 to 0 Nap Transition

How and When to Drop the Nap

Sometimes it will feel like you and your little one have mastered their sleep routine, and then it changes again! But don’t fear, change can be good and with the tips below the transition from one to zero naps doesn’t have to be a nightmare. 

This transition most commonly occurs between 2.5 – 3.5 years of age but can occur anywhere between 2 – 5 years of age.  

When to Drop the Nap:

Your toddler will start exhibiting behaviour that will indicate they may be ready to make this transition. Common signs include:

• Fighting/resisting their nap

• Bedtime is getting later (even with a short nap)

• Happy and content if their nap is skipped

• Refusing bedtime

• Split nights

• Waking earlier in the morning

How to Make the Transition:

If you think it’s time to drop the nap, I recommend a go-slow approach of reducing their nap by 15 minutes (every 2 – 4 days) giving their body time to adjust until you find their sweet spot. This may mean they drop the nap completely, or they may still need a 30-minute nap. 

Even if they are ready to drop the nap, you should be prepared for a toddler that’s a little cranky and emotional before bedtime. It’s easier if you expect this and allow some extra time for their bedtime routine so you can support them (and their emotions!) through this stage. 

Also, know that despite your best efforts there will be days when they fall asleep in the car or on the couch late in the afternoon! Try to facilitate an earlier bedtime if possible during this transition.

Pro Tip: It’s important to maintain a consistent wake up time. This helps keep their circadian rhythm established making this transition a little easier.

If you’re struggling with this transition and you need some 1:1 advice, I’m always here to help.