Nap transitions are a normal part of your baby’s sleep development. When they’re newborns they may need to sleep so frequently that we don’t count naps at all. As their periods of wakefulness increase and they begin to transition out of the newborn phase you may identify they tend to take about 4 naps each day. Then, when they are 4 or 5 months old, it’s finally appropriate for a 3 nap schedule with sleep periods aligned with their newly developed circadian rhythm.
The Three Nap Schedule
For Babies 4 months through 7-9 months
- The morning nap begins between 8:30 and 9am
- The afternoon naps begins between 12pm and 1pm
- The third nap begins between 3 and 4pm
I love to use food analogies! The morning and afternoon naps are like their power meals consisting of vegetables and protein. They are valuable and worth putting in the effort to make as healthy as possible most of the time. Truly, the morning and afternoon naps are highly restorative. Our babies need these naps to be appropriately timed, and in safe, sleep conducive environments so they are able to reap all of the available benefits.
The third nap, however, is like a handful of crackers or a granola bar. It’s much less valuable, but still, our babies need those calories to make it to dinner time without becoming hangry. Truly, this nap does not have the same restorative value as the earlier two naps. It’s a cat nap and that’s all we ever want it to be. However, most babies really need this cat nap to tide them over, so they are not overtired by bedtime.
To learn more about this ideal 3 nap schedule and their adorable biological block, click here!
The Two Nap Schedule
For Babies between 7-9 months
- The morning nap begins 8:30 and 9am
- The afternoon naps begins between 12pm and 1pm
This is the easiest of all sleep transitions! When babies are no longer benefiting from the third cat nap, they simply stop accepting it. They will no longer fall asleep for this nap, regardless of their grownups offering it at the right time or the right place. They are getting older and able to tolerate longer periods of wakefulness between sleep. You may also find that they sleep best when sleep is offered on the later end of those ideal sleep windows.
Nap transitions may create temporary sleep disruptions as babies are adjusting to their own development. The best tools to support babies through any sleep transition or sleep issue can be found here.
All babies are different, and this is why I love supporting families with one on one sleep support. Some babies are naturally shorter nappers while others are naturally longer nappers. Some babies will take more time to adjust to their newly functioning circadian rhythm, and others will be ready the second they turn 4 months.
Whichever type of sleeper you have, I would love to learn more about them and your goals for their sleep. Use this link to review the sleep services I offer, and this link to schedule a free discovery call.