TL;DR
- A short nap routine (5 to 10 minutes) signals it is time to sleep.
- Most toddlers drop to one nap between 13 and 18 months.
- Contact naps are fine in the early months but harder to sustain long-term.
- Wake windows are the key to good naps. Watch the clock and your baby's cues.
How Many Naps at This Age
Naps are one of the trickiest parts of baby sleep. Daytime sleep operates on different biological drives than nighttime sleep, which is why a child who sleeps great at night can be a terrible napper (and vice versa).
Short naps are developmentally normal for babies under 5 months. Their sleep cycles are about 30 to 45 minutes, and they have not yet learned to connect cycles. This usually improves naturally with age.
The morning nap is typically the first to lengthen and become predictable. It is driven by circadian rhythm. The afternoon nap is driven by homeostatic sleep pressure (how tired your child is).
Contact naps are wonderful for bonding, but they can become a habit that is hard to break. If you want crib naps, start working on at least one crib nap per day while allowing contact naps for the others.
A short pre-nap routine (5 to 10 minutes) helps signal that it is time to sleep. Close the curtains, put on white noise, read a short book, and lay your child down. Keep it simple and consistent.
It helps to remember that sleep is a skill, not a trait. Just like learning to walk or talk, learning to sleep independently takes time and practice. Some children pick it up quickly. Others need more support. Neither timeline is wrong.
Partner support matters more than most people realize. When both parents are on the same page about the sleep approach, consistency improves and the emotional load is shared. If you and your partner disagree, discuss it during the day, not at 3am when everyone is exhausted.
Ideal Nap Timing and Length
Contact naps are wonderful for bonding, but they can become a habit that is hard to break. If you want crib naps, start working on at least one crib nap per day while allowing contact naps for the others.
| Transition | Typical Age | Signs Ready | How Long to Complete |
|---|---|---|---|
| 4 naps to 3 | 3-4 months | Resisting 4th nap, longer wake windows | 1-2 weeks |
| 3 naps to 2 | 6-8 months | Fighting 3rd nap, bedtime too late | 1-2 weeks |
| 2 naps to 1 | 13-18 months | Consistently refusing morning nap, pushing it later | 2-4 weeks |
| 1 nap to 0 | 3-5 years | Not falling asleep at nap, bedtime push late | Several weeks to months |
A short pre-nap routine (5 to 10 minutes) helps signal that it is time to sleep. Close the curtains, put on white noise, read a short book, and lay your child down. Keep it simple and consistent.
Nap transitions are some of the hardest periods in baby sleep. When your child is between two nap schedules, you may see short naps, bedtime battles, and extra crankiness. This is temporary.
The 2 to 1 nap transition (dropping to one nap) is the most challenging. It typically happens between 13 and 18 months. Do not rush it. Many babies flirt with one nap but still need two for several more weeks.
The goal is not to eliminate all night wakings or create a robot baby who sleeps on command. The goal is to give your child the skills and environment they need to sleep well, most of the time, so the whole family can function.
One thing that surprises many parents is how much consistency matters. It is not about being rigid or inflexible. It is about giving your child the same cues, at roughly the same times, so their body and brain can predict what comes next. When sleep becomes predictable, it becomes easier.
Creating the Right Nap Environment
The 2 to 1 nap transition (dropping to one nap) is the most challenging. It typically happens between 13 and 18 months. Do not rush it. Many babies flirt with one nap but still need two for several more weeks.
If your child takes a long morning nap and a short afternoon nap, try capping the morning nap to preserve sleep pressure for the afternoon. This often fixes the 'one good nap, one bad nap' pattern.
Nap refusal does not always mean your child is ready to drop a nap. Illness, teething, developmental leaps, and schedule issues can all cause temporary nap resistance.
Social media can be both helpful and harmful when it comes to baby sleep. Comparison is inevitable, but every child is different. A method that worked for one family may not suit yours. Focus on your child's specific needs rather than chasing what worked for a stranger online.
What to Do About Short Naps
SleepCoach builds a nap plan around your child's specific patterns, adjusting wake windows and nap timing as your child grows and their sleep needs change.
Naps are one of the trickiest parts of baby sleep. Daytime sleep operates on different biological drives than nighttime sleep, which is why a child who sleeps great at night can be a terrible napper (and vice versa).
Short naps are developmentally normal for babies under 5 months. Their sleep cycles are about 30 to 45 minutes, and they have not yet learned to connect cycles. This usually improves naturally with age.
The morning nap is typically the first to lengthen and become predictable. It is driven by circadian rhythm. The afternoon nap is driven by homeostatic sleep pressure (how tired your child is).
If you have tried everything and nothing seems to work, take a step back and look at the basics. Is the room dark enough? Is the temperature comfortable (between 68 and 72 degrees Fahrenheit)? Is there consistent white noise? These environmental factors are easy to overlook but make a real difference.
Nap Training Strategies
The morning nap is typically the first to lengthen and become predictable. It is driven by circadian rhythm. The afternoon nap is driven by homeostatic sleep pressure (how tired your child is).
Contact naps are wonderful for bonding, but they can become a habit that is hard to break. If you want crib naps, start working on at least one crib nap per day while allowing contact naps for the others.
A short pre-nap routine (5 to 10 minutes) helps signal that it is time to sleep. Close the curtains, put on white noise, read a short book, and lay your child down. Keep it simple and consistent.
Sleep is not just about nighttime. What happens during the day, from feeding patterns to activity levels to light exposure, directly affects how well your child sleeps at night. A well-structured day sets the stage for a smooth night.
Related Reading
Frequently Asked Questions
How many naps does my baby need?
Newborns take 4 to 5 naps. By 4 months, most are on 3 naps. By 7 to 8 months, 2 naps. By 13 to 18 months, 1 nap. By 3 to 5 years, most children drop naps entirely.
Why are my baby's naps so short?
Short naps (30 to 45 minutes) are common under 5 months. After that, short naps usually indicate a wake window issue (too short or too long), a sleep association problem, or an environmental factor.
Should I nap train and night train at the same time?
Most experts recommend tackling nights first, then naps. Nights are easier because sleep drive is stronger. Once nights are solid (usually within a week), start nap training.
Get Your Personalized Sleep Plan
Every child is different. SleepCoach builds a plan around your child's age, temperament, and specific sleep challenges. You get nightly scripts, weekly check-ins, and a plan that adapts as your child grows.
Plans start at $19.99/month, with a $149 one-time option and $39 stage packs for targeted help.