Navigating the transition from 4 to 3 naps can be a pivotal stage in your baby's sleep journey, typically occurring between the ages of 4 and 5 months. However, as with many developmental milestones, this timeframe isn't set in stone; some infants may be ready for the change a bit earlier, while others may require a little more time to adjust.
If your baby is taking 4 (or more) naps and sleep is feeling a bit tricky, it could be time to drop a nap.
Until about 5 months, it’s possible that the number of naps your baby takes will vary from day to day, depending on how long your baby naps. Don’t let this worry you!
Signs your baby is ready for 3 naps
By the time your baby reaches around 5 months, aiming for 3 naps per day becomes the goal. This shift marks a significant adjustment in their sleep routine, and recognizing the signs indicating readiness for this transition is crucial. These signs may include:
noticeable difficulties in falling asleep or staying asleep during nap and/or bedtime,
short naps
waking shortly after bedtime (treating it more like a nap)
frequent protests or refusals of the last nap of the day,
need for a later bedtime, after 8 P.M, to accommodate the inclusion of a fourth nap.
experience early morning raising almost daily (waking up before 6 A.M)
Wake window for 3 naps
One key aspect to remember during this transition period is the concept of wake windows. These windows, which refer to the duration of time your baby is awake between periods of sleep, play a pivotal role in establishing a consistent nap schedule. As your baby transitions from 4 to 3 naps, these wake windows typically fall within the range of 2 to 3 hours. Initially, you may observe that your baby is capable of staying awake for shorter periods, with the first wake window possibly extending to around 2 hours, and gradually increasing as the day progresses. By bedtime, your baby should be able to remain awake for approximately 2.5 to 3 hours.
Which nap to drop
Identifying which nap to drop during this transition is another important consideration. Typically, it's the last nap of the day that is phased out. This adjustment is driven by the lengthening of wake windows, which naturally pushes the timing of all naps slightly later in the day. As your baby becomes more adept at handling longer periods of wakefulness, the need for the fourth nap diminishes, ultimately leading to a more consolidated nap schedule.
It's important to acknowledge that the transition from 4 to 3 naps isn't always a seamless process and may vary in duration from one baby to another. Some infants may adapt fairly quickly, while others may experience a period of adjustment that lasts anywhere from 2 to 4 weeks. Throughout this transition, it's common to encounter fluctuations in the length and consistency of naps. Shorter naps, typically ranging from 20 to 45 minutes, are considered normal and developmentally appropriate during the first 5 months (and even a bit longer for some babies).
How to transition to 3 naps
Gradually extend wake windows: As your baby moves from 4 naps to 3, gradually increase awake time by 5-10 minutes every few days. Adjust activities when you notice sleepy cues. Change to another room, give them another toy, play some music…
Establish a naptime routine: Similar to bedtime, a consistent routine before naps helps prepare your baby for quality sleep. Keep it simple: change clothes, diaper, dim lights, then place your baby in the crib. These cues signal to your baby that it's nap time.
Flexible bedtime: Aim for bedtime between 7:00-8:00 pm, as this is optimal for this age. However, a flexible bedtime is needed during nap transitions to prevent your baby from becoming overtired. Some days, they may struggle to make it much past 6:00-6:30 pm. On other days, they may snooze a bit before bedtime, and it needs to be shifted a little later than usual. With a 3-nap schedule, aim for a 2.5-3-hour wake window before bedtime.
Recapping
To facilitate a smooth transition, consider implementing gradual adjustments to wake windows, establishing a calming naptime routine, and remaining flexible with bedtime arrangements as needed. Remember to approach this transition with patience and understanding, recognizing that every baby's sleep journey is unique and may require individualized adjustments.
Baby sleep can be tricky, but you are not alone. We have free guides that can help.