The 3-to-2 Nap Transition: A Guide to the 2-Nap Schedule

Ready to say goodbye to the chaos and hello to a predictable routine? If you have a 6-7 month old baby, it might be time to embrace the 3-to-2 nap transition. While it can be challenging, establishing a consistent two-nap schedule will bring much-needed structure to your days and nights.

My #1 Tip for the 3-to-2 Nap Transition

The 3-to-2 nap transition is one of the toughest, alongside dropping the last nap altogether. You have to commit to this transition knowing that it’s not going to be perfect on the first day.The key to success is unwavering commitment. You'll likely encounter some short naps initially, but trust the process. Stay the course, and you'll see your baby adapt to their new sleep rhythm.

Quick Facts

Okay, before we dive into the details of the 3-to-2 nap transition, here are some quick facts.

Quick Fact #1: This transition typically occurs between 6-7 months, but every baby is unique.

Quick Fact #2: Aim for 3 hours of daytime sleep across two naps.

Quick Fact #3: Prioritize crib naps for quality sleep.

Quick Fact #4: Embrace the beauty of a predictable routine with set nap times!

Signs It’s Time to Drop A Nap

 Next, let’s talk about the signs to look for when it’s time for your baby to move to the 2-nap schedule. 

Sign #1: Your child is sleeping less than 11-12 hours at night.

It comes down to a simple math equation. If your child is getting too much daytime sleep during the day, then they are going to subtract that from their night sleep. In order to get your child back to sleeping 11-12 hours a night, it’s necessary to decrease their amount of daytime sleep and increase their amount of wake time during the day. 

Sign #2: The last nap of the day is a battle.

You are trying to get your baby to sleep in their carrier or in their crib and they are protesting it with their entire being, disrupting your family’s daily rhythm. If this is happening, it’s a good sign that you may need to make a schedule change and drop your little one’s third nap. 

Sign #4: Naps are becoming shorter and less restorative.

All of a sudden, your baby’s naps are not as long and luxurious as they have been in the past. These short naps indicate that your baby needs more awake time in order to take longer, more restorative naps. They need to build more sleep pressure so that they can sleep more soundly.

Understanding the 3-to-2 Nap Transition

So now that you’ve checked off which signs your baby is experiencing, let’s dive into how to make this schedule change from 3 to 2 naps per day. Next, you’ll build your baby’s 2-nap schedule around awake windows– the duration your baby can stay awake between naps. As your little one adjusts to longer awake times, a consistent 2-nap schedule will naturally emerge. 

Below is a snapshot of a 2-nap schedule:

Remember, this is just a template. You can adjust the timings to fit your baby's wake-up time and your family's schedule. Whether your baby wakes at 6:00AM, 7:00AM, or 8:00AM, you can rest assured that your little one’s schedule will look the same every day on the 2-nap schedule.

How to Extend Awake Windows

The 2-nap schedule requires longer awake windows, which can be a big adjustment. Don't respond immediately to sleepy cues at the 2-hour mark — they're no longer reliable. Instead, use music, toys, outdoor time, and engaging activities to keep your baby awake and stimulated. Since this is a big adjustment for your baby, it’s going to take some effort on your part to push them through their new awake windows. 

Don’t respond immediately to your baby’s sleepy cues. 

At this age, sleepy cues are no longer accurate. If you offer a nap based upon sleepy cues, your baby may respond in one of the following ways: 

• Your baby might fall asleep really quickly, but then wake up 20 to 30 minutes later resulting in a short nap, or 
• Your baby is laid in their crib and then they begin to fight their nap because they’re actually not ready for their nap yet.

Pushing your baby to 3-3.5 hours is a huge adjustment!  

Use music, toys, sunshine, or distractions to get your baby as close to the awake window length as possible. 

Pull out all the stops to keep them awake as you introduce the longer Awake Windows! Use things like music, sunshine, fresh air, snacks, siblings, floor time, and even pets to distract and stimulate them through their new wake window length.

Commit to the new Awake Windows

Stick to the 2.5/3/3.5 hour awake windows and don't shorten them. If you stay consistent, you'll see your baby adapt and a predictable schedule will emerge.

The 3-to-2 Nap Transition Takes Time 

Be patient! It may take 4-6 weeks for your baby to fully adjust. Sometimes, you may have to pull out the 3-to-2 nap transition “lifeline” and offer a third cat-nap. During the initial transition, a short, on-the-go cat nap 2.5-3 hours before bedtime can be a lifesaver. Even drowsiness can help your baby stay happy and alert until bedtime.

Conclusion 

The 3-to-2 nap transition marks a significant milestone. By understanding the signs, committing to the schedule, and staying patient, you'll successfully navigate this change and enjoy the benefits of a predictable 2-nap routine.