Toddler Nap Regression: Why It Happens and How to Get Naps Back on Track

The toddler nap regression is common between ages 1-3 and often happens even when nighttime sleep is solid. With small changes to timing, routine, and environment, your child can get back to taking predictable, peaceful naps again.

If your toddler’s naps have suddenly vanished, you’re not alone — the toddler nap regression is real (and totally normal). Even the best little sleepers can suddenly start protesting naps or skipping them altogether between ages 1 and 3.

The good news? With a few small adjustments to your child’s routine, environment, and timing, you can get naps back on track. Ahead, we’ll walk through simple, expert-backed strategies to improve your toddler’s nap schedule and bring back that much-needed midday rest.

Table of contents

1. What Is a Toddler Nap Regression?
2. How to Fix Toddler Nap Regression
3. When to Expect Naps to Drop for Good
4. Key Takeaways
5. FAQs
6. References 

What Is a Toddler Nap Regression?

Toddler won’t nap? You may be experiencing a nap regression, a temporary period when a child who normally naps well suddenly starts fighting, skipping, or shortening their naps — even though they still need daytime sleep.

Common signs of a toddler nap regression include: 

• Fighting naps or taking longer to fall asleep
• Short, inconsistent naps
• Skipping naps but still needing rest
• Extra crankiness or meltdowns in the afternoon

When Does the Toddler Sleep Regression Happen?

The toddler nap regression typically happens between ages 1 and 3, often around big developmental milestones (like learning to walk or talk), changes in schedule, or increased independence. During this phase, your toddler’s sleep needs and circadian rhythm are shifting, which can cause disrupted naps for a few weeks.

Before solving the toddler nap regression, it’s important to understand that your child’s schedule and nap length is going to fluctuate and change significantly between the ages of 1-3. Younger toddlers, between ages 1-2, typically take one nap for a max length of 2.5 hours. Kids between 1-3 typically take one, mid-day nap that’s 1.5-2.5 hours long. As your child transitions closer to 3 years old, you’ll likely find that their nap length needs to decrease down to 1.5 hours. 

How to Fix Toddler Nap Regression

Frustrating as the toddler nap regression can be, a few simple routine tweaks can help get you back on track.

Offer a Nap Immediately After Lunch

Your toddler’s nap should ideally happen immediately after they finish their lunch — without a gap of time between, other than a short nap routine (more on that below). When your toddler finishes eating after a full morning of activity and play, they are going to feel very sleepy and satisfied. 

If you let them play for 15-20 minutes between lunch and nap, they may catch a false second wind from both the food and being overtired. As a result, they may have a hard time falling asleep (or protest the nap altogether). After lunch, change their diaper, put them in PJs, and put them down for their nap.

Keep your Routine Short and Sweet

Your child’s nap routine should be 5-7 minutes in length. Along with helping your child settle down from their morning activities, the nap routine is meant to cue your child for sleep. If it becomes a longer period of entertainment, they could experience another false second wind, making it harder to settle down and sleep.

Evaluate Your Toddler’s Daily Schedule

At this age, your toddler should be able to put themselves to sleep for a nap within 10 to 15 minutes. If your toddler is crashing to sleep in less than 5 minutes, they may be overtired — and you could try offering their nap 15-20 minutes earlier.

If your toddler is taking 30-60 minutes or longer to fall asleep for their nap, consider whether your child was active enough during their morning wake window, whether they played after eating lunch, and whether the nap was offered too early.

How to Improve Your Toddler’s Nap 

A quality nap isn’t just about when you put your child down — it’s also important to create a sleep environment that helps them get restorative sleep during a nap. These toddler nap tips are a great place to start.

Ensure Their Sleep Space is Dark

In general, the darker the room, the better the sleep. Even small amounts of light can affect your child’s ability to sleep during a nap, so be sure the shades are fully closed (and consider investing in black-out curtains). A dark sleep space can also prevent distractions (such as seeing toys or other items around their room).

Use a Toddler Clock

For a child who is 24 months old or older, a toddler clock can encourage better naps by helping them understand expectations around sleep. Set your Hatch Baby to turn on amber light, which is the most soothing (and least intrusive) light on the color spectrum. You can also use the Time-to-Rise feature to signal when it’s OK for your child to get out of bed (for example, by changing to a red light).

Create Sleep Cues with a Routine

A toddler sleep routine not only helps your child shift from busy activities to a calmer state — it also helps them form important associations with sleep through gentle cues. Below is a simple nap routine: 

• Bring your child to their room 
• Change their diaper and/or have them use the potty
• Change into pajamas 
• Read a book together
• Put them in their crib
• Turn their white, brown, or pink noise on
• Lights out and soft amber light on

Changing your child into pajamas is an important part of the equation. Fresh PJs help your child feel cozy for sleep, but also signals that it’s time to sleep. 

Put Them Down Awake But Calm

We know how sweet those pre-nap snuggles are — but if your toddler gets drowsy in your arms, falling asleep on their own can be tougher. Try keeping cuddle time earlier in the routine, then put your child down awake but calm. A quick hug, lights out, white noise on — and let them drift off independently.

What if My Child is Climbing Out of The Crib? 

If your toddler’s nap battles now include crib escapes, you’re not alone. It’s tempting to switch to a big-kid bed right away, but most little ones aren’t ready until around age 3. Instead, take a look at their sleep space — small tweaks can help keep naps (and toddlers) safely on track.

Evaluate Their Room for Distractions

Toys, books, and other interesting items can be distracting when it’s time for a nap. Clear your child’s room of any extra items so that it’s primarily a sleep space, not a play area.

Check The Crib Mattress

If your child’s crib mattress isn’t already as low as it can go, lower it. If your crib is taller in the back, you can flip the crib so the taller, more solid side is now at the front. You can also place your crib into a corner so that your child is presented with fewer opportunities to climb out. If none of those options work, consider replacing your traditional crib with a toddler-sized travel crib like the Guava Lotus. Pair it with a SlumberPod to create a contained, blacked-out space for your toddler to sleep in. 

Consider Rewards

Suggest to your child that if they stay in their crib for their nap time then they will get X, Y, or Z after nap. This reward should be something small and tangible (not food or screen time). Instead, offer your toddler special time with you playing outside, reading their favorite book, cooking something special in the kitchen, or playing a game together.

Try a Sleep Sack

If you are not currently using a sleep sack for your child who is climbing out of their crib, start using one. If they are trying to take off their sleep sack, simply flip their sleep sack around and fasten it on their back. Bonus: Zipping up the sack before nap can be a helpful sleep cue!

When to Expect Naps to Drop for Good

Most toddlers still need one daily nap until around age three, but the 1-to-0 nap transition usually happens gradually, not all at once. As your child starts resisting sleep more often, try offering quiet time instead — dim the lights, play soft sounds, or set their Hatch Baby to a calm color. This gives them a chance to rest and recharge, even if they don’t fall fully asleep.

Key Takeaways

Nap regressions can be frustrating, but they’re a normal part of your toddler’s growth. By fine-tuning nap timing, simplifying routines, and setting the stage for calm rest, you can help your child fall back into a healthy, consistent sleep rhythm.

Nap regressions don’t last forever — and Hatch Baby can help you through them. Soothing lights, calming sounds, and expert sleep guidance make every nap (and night) a little easier.

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Frequently Asked Questions

How long does toddler nap regression usually last?

Most nap regressions are temporary and last anywhere from two to six weeks, depending on your child’s age and routine. Staying consistent with nap timing, environment, and cues helps toddlers readjust more quickly.

What if my toddler skips a nap but still seems tired?

That’s totally normal during a regression. Offer quiet time instead — dim lights, calming music, or soft sounds from Hatch Baby can help your toddler rest, even if they don’t fall asleep. This keeps their sleep rhythm stable and prevents overtiredness.

Can changes in development or routine trigger nap regression?

Yes! Growth spurts, new milestones, travel, or starting daycare can all disrupt naps temporarily. Once your toddler’s routine feels familiar again, naps usually return to normal.

References

1. Mindell, J. A., Telofski, L. S., Wiegand, B., & Kurtz, E. S. (2009). A nightly bedtime routine: Impact on sleep in young children and maternal mood. Sleep, 32(5), 599–606.
2. Mindell, J. A., Li, A. M., Sadeh, A., Kwon, R., & Goh, D. Y. T. (2015). Bedtime routines for young children: A dose-dependent association with sleep outcomes. Sleep, 38(5), 717–722.
3. Berger, R. H., Miller, A. L., Seifer, R., Cares, S. R., & LeBourgeois, M. K. (2012). Acute sleep restriction effects on emotion responses in 30- to 36-month-old children. Journal of Sleep Research, 21(3), 235–246. https://doi.org/10.1111/j.1365-2869.2011.00962.x