Written by: Jenn Schoen, Certified Pediatric Sleep Consultant
Between 6–9 months, many babies reach a major daytime sleep milestone: shifting from three shorter naps to two longer, more restorative naps. For many families, this nap transition brings several key benefits, including: more predictable days, better quality naps, and deeper nighttime sleep—but getting there can feel overwhelming.
If your baby is suddenly refusing naps, taking short catnaps, or waking earlier in the morning, you may be seeing the early signs that they’re ready to drop their third nap. This guide walks you through how to know your baby is ready, what the transition will look like, and how to support smoother days and nights as your baby adapts.
Why Babies Transition From 3 to 2 Naps Between 6–9 Months
As babies move through the middle of their first year, their sleep architecture becomes more mature and organized. What once looked like a series of short, scattered naps (aka fragment newborn sleep) now begins to follow a clearer rhythm shaped by maturing sleep cycles, a stronger circadian rhythm, and more consolidated periods of restorative sleep. This developmental shift is what naturally prepares babies to move from three naps to a two-nap schedule.
Around this age, your baby’s sleep patterns mature in several key ways:
- Wake windows lengthen, meaning your baby can stay awake longer without becoming overtired.
- Daytime sleep consolidates, shifting from several short stretches to two deeper, higher-quality naps.
- Sleep pressure increases, allowing babies to comfortably bridge longer periods between naps.
- Circadian rhythms strengthen, creating more predictable daytime sleep patterns.
These changes set the stage for babies to need fewer naps—but more restorative ones.
Signs Your Baby Is Ready to Transition to 2 Naps
Most babies show clear, consistent cues to let you know they’re ready to make the 3-to-2 nap transition. When two or more of the following signs appear regularly for at least a week, it’s time to consider the switch:
- Naps get shorter—especially the last nap: The third nap is short, often shrinking to 20–25 minutes.
- Your baby tolerates longer wake windows: They stay content and engaged for longer stretches between naps without showing sleepy cues or becoming overtired.
- Increased nap resistance: Your baby may cry, fuss, or protest going down for naps when they previously went down easily.
- Complete nap refusal: They may outright refuse one nap (often the third), even when they’re tired.
- Early morning wakings: Too much daytime sleep can reduce sleep pressure, causing babies to start their day earlier (before 6AM).
These signals reflect a developmental shift—not a “bad sleep day.” Your baby’s sleep needs are simply changing.
Common Concerns About the 3-to-2 Nap Transition
It’s completely normal for parents to feel uncertain about removing a nap, especially when daytime sleep feels closely tied to mood, feeding, and nighttime rest. The good news is that most worries fade once you understand how development drives this transition and why babies often sleep better, not worse, on a two-nap schedule. Here are the concerns parents bring up most often, along with the reassurance behind each one.
Won’t My Baby Get Overtired?
It’s possible that your baby may feel a bit more tired during the first few days of the transition, simply because their body is adjusting to longer wake windows. But this temporary overtiredness is easily corrected with a slightly earlier bedtime. An earlier bedtime helps your baby stay regulated and prevents the overtired cycle that can lead to nighttime disruptions.
Within 1–2 weeks, most babies naturally adapt to the new rhythm and handle the longer wake windows much more comfortably.
What If My Baby Still Seems Tired?
If your baby is developmentally ready to drop the third nap, continuing to offer it often causes more harm than good. That late-afternoon nap can:
- Push bedtime too late
- Reduce nighttime sleep pressure, leading to night wakings
- Lead to more evening fussiness
- Trigger more early morning wakings
In other words: although your baby may seem tired at first, the third nap becomes counterproductive once they’re ready for the transition. Consolidating sleep into two strong naps usually supports better overall rest.
Will My Baby Lose Sleep Overall?
No. Even though your baby is taking fewer naps, the quality and depth of daytime sleep typically improves. Two longer, more restorative naps allow your baby to spend more time in deep, growth-supporting sleep cycles.
Most babies actually sleep longer across the entire day once their sleep is consolidated—leading to easier bedtimes and more consistent nights.
How Do I Know I’m Not Taking the Nap Away Too Soon?
Your baby’s cues are your best guide. The transition should only happen when you see consistent, repeated patterns of short naps, refusals, longer wake windows, and early morning wakings over the course of at least a week.
One tricky nap day or one missed nap isn’t enough to signal readiness. But when the patterns repeat, your baby is showing you that their sleep needs are shifting and that their body is ready for the next stage.
The Benefits of Moving to a 2-Nap Schedule
While the transition from three naps to two can feel daunting at first, most families find that the shift brings meaningful improvements to both daytime and nighttime sleep. Once your baby adjusts to longer wake windows and more consolidated daytime rest, their overall sleep rhythm becomes clearer, more predictable, and more restorative. These improvements often have a ripple effect on feeding, mood, and bedtime routines, making daily life feel noticeably smoother.
Once your baby adjusts, many families notice:
- More predictable daily routines
- Longer, deeper naps
- A more consistent bedtime
- Less bedtime resistance
- Fewer evening meltdowns
- Better nighttime sleep consolidation
Daytime sleep becomes more organized, which supports stronger nighttime sleep cycles.
How to Transition From 3 Naps to 2 (Step-by-Step)
Once your baby is showing clear readiness cues, the next question becomes how to make the shift without creating overtiredness, bedtime battles, or unpredictable days. The key is to move gradually, giving your baby’s body time to adjust to longer wake windows and deeper, consolidated naps. A slow, steady approach helps protect nighttime sleep, minimizes crankiness, and keeps your routine grounded—even during a big developmental leap.
The smoothest transitions happen gradually. Here’s exactly how to guide your baby through the shift:
Step 1: Gradually Push Back Naps 1 and 2
Once your baby is showing readiness cues, the first step is to slowly lengthen wake windows so that naps naturally shift later into the day. This change creates enough space to eliminate the need for a late-afternoon nap.
Begin by:
- Stretching wake windows by 15–30 minutes every few days. Example: If your baby usually takes their first nap at 8:30 AM, try pushing it to 8:45 AM for a few days, then 9:00 AM, then 9:15 AM.
- Starting Nap 1 closer to late morning. Most babies eventually settle into a first nap around 9:00–10:00 AM.
- Starting Nap 2 closer to mid-afternoon. Aim for a second nap around 1:30–2:30 PM once the shift is complete.
- Capping each nap at 2 hours. This protects bedtime and helps maintain enough sleep pressure.
By shifting naps forward gradually, your baby begins to rely on two longer periods of daytime sleep rather than three short ones. This builds the foundation for a more mature, 2-nap rhythm.
Step 2: Remove Nap 3
Once Naps 1 and 2 are consistently occurring later in the day, the third nap often becomes unnecessary—or your baby simply won’t take it.
Rather than forcing a nap, create a quiet rest period to help your baby regulate and recharge.
Instead of offering Nap 3, try:
- Dimming the lights to lower stimulation
- Turning on gentle white noise (no lullabies or stimulating music)
- Offering soft toys or board books for calm exploration in the crib or play yard
- Providing calm sensory play, such as a soft tactile book or silicone stackers
- Avoiding screens or high-energy play, which can overstimulate your baby
Example: If your baby used to nap at 4:30 PM, now you might offer 30–45 minutes of quiet play in their room instead.
This helps prevent overstimulation, supports emotional regulation, and eases your baby into the longer afternoon wake window.
Step 3: Move Bedtime Earlier (Temporarily)
During the transition, your baby may feel tired earlier in the evening because their body is adjusting to longer wake windows. A slightly earlier bedtime helps prevent the overtired cycle that can lead to more night wakings or bedtime battles.
Support your baby by:
- Moving bedtime 30–60 minutes earlier. Example: If bedtime is normally 7:00 PM, you may shift it to 6:00–6:30 PM for a week or two.
- Beginning your routine at the first sleepy cues. Look for yawning, eye rubbing, zoning out, ear pulling, or increased fussiness.
- Keeping bedtime consistent for several nights. This reinforces the new rhythm and prevents overtiredness from building.
- Gradually pushing bedtime later again once naps lengthen.
Early bedtime is your superpower during this transition. It prevents meltdowns, protects nighttime sleep, and helps your baby regulate as their nap structure changes.
Step 4: Expect 1–2 Weeks for Full Adjustment
The 3-to-2 nap transition isn’t usually smooth from day one. Most babies need 1–2 weeks to fully adapt to new wake windows and nap times.
During this adjustment period, it’s normal if your baby:
- Continues to take two short naps for a few days as they adjust to longer wake windows
- Needs extra emotional support during wake windows because their schedule is shifting
- Has occasional early bedtimes as their body adapts
By the end of 1–2 weeks, naps typically become more predictable, longer, and better spaced.
What a Typical 2-Nap Schedule Looks Like (6–9 Months)
A strong two-nap schedule is less about the clock and more about maintaining age-appropriate wake windows. Below are two sample schedules to help you visualize what the transition looks like for different wake times.
Sample 2-Nap Schedule for a 7-Month Old
- Wake: 6:00 AM
- Nap 1: 9:00–10:30 AM
- Nap 2: 1:30–3:30 PM
- Bedtime Routine Begins: 6:00 PM
- Asleep By: 6:30 PM
Sample 2-Nap Schedule for a 9-Month Old
- Wake: 7:00 AM
- Nap 1: 10:00–11:30 AM
- Nap 2: 2:30–4:00 PM
- Bedtime Routine Begins: 7:00 PM
- Asleep By: 7:30 PM
FAQ: Transitioning From 3 to 2 Naps
As your baby’s sleep needs change, it’s completely normal to have questions—especially when daytime routines suddenly feel less predictable. These are the questions parents ask most often during the 3-to-2 nap transition, along with simple, evidence-based answers to help you navigate this stage with confidence.
When Do Babies Drop to 2 Naps?
Most babies transition to 2 naps between 6–9 months of age.
How Do I Know My Baby is Ready to Drop to 2 Naps?
Look for repeated nap refusals, short catnaps, longer wake windows (typically around 3 hours or more), and early morning wakings that appear consistently for at least 1 week.
What If My Baby Seems Tired During the Long Afternoon Stretch Without the 3rd Nap?
Use a temporary earlier bedtime and quiet rest time to support them while they adjust.
What Nap Gets Dropped in the 3-to-2 Nap Transition?
The third nap is typically dropped while the first two naps are pushed back and lengthened.
How Long Does the 3-to-2 Nap Transition Take?
Most babies fully adjust to a 2-nap schedule in 1–2 weeks.
Does Dropping the Third Nap Improve Nighttime Sleep?
Often, yes. Removing the late nap prevents bedtime battles and reduces early morning wakings.
Want Personalized Sleep Support? Poppins Can Help.
If you want expert guidance for building independent sleep skills or preparing for sleep training, Poppins offers:
- Customized bedtime routines
- Age-appropriate sleep schedules and wake windows
- Support for regressions, naps, and night wakings
- Evidence-based sleep training plans
Better sleep starts with the right foundation. We’ll help you build it. Schedule your free sleep consultation with one of our certified pediatric sleep consultants here.
