The 1-to-0 Nap Transition: How to Help Your Toddler Drop Their Nap Smoothly

The 1-to-0 nap transition is a big step for toddlers and their parents — but it doesn’t have to be stressful. With a consistent routine, built-in quiet time, and an earlier bedtime, your child can stay rested and happy as they adjust to dropping naps.

The 1-to-0 nap transition — when your toddler goes from one nap to none — can feel like a major milestone for both kids and parents. It’s totally normal to worry about overtired afternoons or bedtime battles, but this stage also opens up new freedom in your daily routine. With a little planning and consistency, dropping a nap doesn’t have to throw off your toddler’s sleep schedule. 

Below, find simple, expert-backed nap transition tips to help your child adjust smoothly, stay rested, and make the change with confidence.

Table of contents

1. Signs Your Toddler Is Ready for the 1-to-0 Nap Transition
2. How to Help Your Toddler Drop Their Nap
3. What About Daycare?
4. Key Takeaways
5. FAQs
6. References 

Signs Your Toddler Is Ready for the 1-to-0 Nap Transition

Every child (and family) is different, but Hatch Sleep Consultants typically recommend most toddlers drop naps between 2.5-3 years old. Not sure if your child is ready for the 1-to-0 nap transition? If they’re displaying any of the following signs for two weeks or more, it may be time to drop the last daytime nap: 

• Your child isn’t falling asleep for their nap or is taking 45+ minutes to fall asleep
• Your child is taking 45-90 minutes to fall asleep at bedtime
• Your child is consistently experiencing early morning wakings, necessitating a mid-day nap

Often, kids around age three begin to shorten their night sleep if they’re getting too much sleep during the day. But again: Every child is different! If your child is still napping well during the day and sleeping well at night, then you can put off dropping the nap.

How to Help Your Toddler Drop Their Nap 

First, be patient with yourself and your toddler during this major milestone. It can take up to 6-8 weeks for your child to adjust to dropping their nap. Once you start the process, try not to second-guess yourself. Consistency is key in setting you up for success (and healthy sleep habits in general). 

Stop offering the nap

Nap transitions boil down to simple math equations. If your child is experiencing early morning wakings or bedtime difficulties, it's because they need less daytime sleep. If they are sleeping more during the day, they will sleep less during the night and early morning hours. 

When you stop offering the daytime nap, you are allowing your child the opportunity to sleep more at night — which is key to the 1-0 nap transition process and critical for your growing child’s well-being. 

Implement Quiet Time

Now that your child has dropped their last nap, they are likely going to need some down time to quiet their mind and body (and you probably will, too!). Every family handles quiet time differently, but it often works well to incorporate a 20-30 minute time frame after lunch. 

Ideally, quiet time is an allotted amount of time that allows your child to rest, recharge, and play independently (without screens, which can be activating). Try offering your child a basket of books or independent toys they can look forward to each day. It may help to start out small, setting a kitchen time for ten minutes. Every few days, increase the time duration until you hit at least 30 minutes. If your child wants to play independently for longer, you can definitely let them!

Offer an Early Bedtime

Once you stop offering nap and begin offering quiet time, bedtime should move earlier for at least 6-8 weeks. Dropping the last nap is a big transition, and it’s important to give your child time to adjust to the new, longer wake window. Going to bed earlier will help them get more restorative sleep, preventing over-tiredness as their body adjusts to life without a daytime nap. 

Early bedtime looks different for each child, but ideally, you’ll offer bedtime an hour or two earlier than normal. Pay attention to your child's emotions and bandwidth when you decide on an ideal bedtime, and aim to be consistent. Predictability helps support your child’s circadian rhythm, so going to bed earlier will be easier over time.

It’s totally normal for your child to struggle at bedtime for the first few weeks, especially if they’re overtired from not sleeping during the day. Gentle light and sound cues on your Hatch Baby can help ease the 0-1 nap transition, helping calm your child at bedtime and form associations with sleep. 

Hatch Baby - Putty

$99.99

Add to Cart

What About Daycare?

Daycare can make the 1-0 nap transition a little trickier, but it’s not impossible. Communicate with your child’s care provider about their new schedule, and explain that daytime naps affect their nighttime sleep. The daycare may offer a short quiet time activity like a puzzle or coloring book. If that’s not an option, maybe your child can go to another room where no one else naps. 

If your daycare lets your child fall asleep in the afternoon, that’s OK! Try to prioritize consistency as much as possible at home to support their routine. 

Key Takeaways

The 1-to-0 nap transition takes time, but small, consistent changes can make a big difference. Replacing naps with quiet time and offering an earlier bedtime helps your child stay rested as they adjust. With soothing light and sound cues, Hatch Baby makes it easier to create calm, consistent routines that support better sleep, no matter where your child is in their sleep journey. 

Need help navigating the 1-to-0 nap transition or other toddler sleep changes? Learn how Hatch Baby supports healthy sleep routines and smoother transitions for kids at every stage.

Frequently Asked Questions

What should I do if my toddler still seems tired after dropping their nap?

It’s normal for toddlers to feel extra tired at first. Offer daily quiet time to help them recharge and move bedtime earlier by 30-60 minutes while they adjust. Consistent light and sound cues from Hatch Baby can help signal when it’s time to rest, even without a nap.

How long does the 1-to-0 nap transition usually take?

Every child is different, but most toddlers adjust within a few weeks to a couple of months. Some may still need the occasional nap or earlier bedtime. Stick with your routine — consistency helps your child’s body clock reset naturally.

How can I make quiet time restful if my child won’t nap?

Keep quiet time calm and predictable: Dim the lights, play soft music or white noise, and encourage low-energy activities like reading, coloring, or puzzles. With Hatch Baby, you can set gentle light and sound cues to help your child recognize when it’s time to wind down.

References

1. Mindell, J. A., Li, A. M., Sadeh, A., Kwon, R., & Goh, D. Y. (2015). Bedtime routines for young children: a dose-dependent association with sleep outcomes. Sleep, 38(5), 717–722. https://doi.org/10.5665/sleep.4662
2. Spencer, R. M. C., & Riggins, T. (2022). Contributions of memory and brain development to the bioregulation of naps and nap transitions in early childhood. Proceedings of the National Academy of Sciences of the United States of America, 119(44), e2123415119. https://doi.org/10.1073/pnas.2123415119