If you’re wondering whether it’s time to drop your toddler’s nap, you’re not alone! Many parents struggle with knowing when and how to make this shift, and dropping the nap too soon can lead to overtiredness and cranky afternoons. But keeping the nap can result in a super late bedtime and/or lots of bedtime protest. 

Signs It May Be Time to Drop the Nap

Not every toddler is ready to give up their daytime snooze at the same time. However, here are some common signs that your little one may be approaching nap transition:

• Struggling to Fall Asleep at Nap Time – If your child is consistently resisting naps or taking a long time to settle, it may be a sign their body no longer needs the extra sleep.
• Taking Longer to Fall Asleep at Night – If bedtime is getting later and later because your toddler just isn’t tired, it could mean their nap is interfering with their nighttime rest.
• Early Morning Wakings – If your toddler is suddenly waking up earlier than usual, their overall sleep needs might be shifting.
• Skipping Naps Some Days but Not Others – If your child is skipping naps occasionally and making it through the day without being overtired, they may be naturally transitioning away from naps.

What If My Toddler Is Showing Some Signs but Still Seems to Need a Nap?

Before eliminating naps altogether, it’s a good idea to troubleshoot. In some cases, a simple schedule adjustment can make a huge difference.

We’d like to share with you a recent example from one of our graduate clients as to how a schedule adjustment can be helpful.

Real Parent Q&A: Is It Time to Drop the Nap?

Recently, Elizabeth, a parent in our free Graduate community asked:

“My 3-year-old has been taking longer to fall asleep and waking up early. Schedule is supposed to be waking at 7, but lately, it’s been 6:15 or so. Nap is around 1 pm (we wake him after 45 min), bedtime is 8 pm (he falls asleep around 8:30–8:45). Is it time to drop the nap?”

Here’s what we recommended:

“It might be! Before we pull it, can you try to move it earlier? Even 12:15–1:00 should help. That way, you can still do bedtime at 7:00, with him ideally falling asleep by 7:45. With a 6:15 wake, that gives 10.5 hours at night plus 45 minutes of nap, putting him right on par for his age.”

We love this sleep resource from the National Sleep Foundation that outlines the range of sleep in a 24 hour period that is appropriate per age group. 

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Sample Toddler Schedules (With & Without a Nap)

3 - 4 Years (With Nap)

• Wake Windows: 5.5 to 6 hours
• Day Sleep: 1 to 2 hours
• Bedtime: Between 7:30 pm and 8:30 pm
• Number of Naps: 1

3 - 4 Years (Without Nap)

• Wake Windows: 11 hours
• Day Sleep: None
• Bedtime: Between 6:00 pm and 7:00 pm
• Number of Naps: 0 (either because it was a skipped nap day or they’ve dropped naps completely)

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How to Make the Transition Smooth

If you determine that your toddler is ready to drop their nap, here are some ways to help with the adjustment:

• Introduce Quiet Time – Instead of a nap, offer a rest period where your child can read books, do puzzles, or engage in calm play. We have a blog post on building a successful quiet time which you can check out here.
• Move Bedtime Earlier – Without a nap, your toddler will likely need an earlier bedtime to compensate for the lost daytime sleep. Don't be afraid of bedtime in the 6:00 hour -- it's magical during nap transition periods. 
• Adjust Gradually – Instead of cutting the nap cold turkey, shorten it over time to help your toddler adjust.
• Watch for Overtiredness – If your child is melting down in the late afternoon, they may still need some rest (either quiet time or a nap). 

Final Thoughts about Dropping Your Toddler’s Nap

Nap transitions can be tricky, and every toddler is different! Some kids drop naps closer to 3 years old, while others may hold on to them until 4 or even 5. The key is to follow your child’s cues and adjust their schedule accordingly. If you’re navigating nap transitions and need personalized guidance, our team at Sleeper Teachers is here to help!