When do kids stop napping? 4 common nap schedules by age
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore when (and why) kids stop napping, including common nap sleep schedules for 2-, 3-, and 4-year-olds. Plus, 5 signs your toddler should stop napping.
Every parent knows how cranky a child can be when they haven’t napped. That’s because naps play a central role in the early stages of a child's life, aiding in their development and overall wellbeing. During infancy and early childhood, napping helps kids process and absorb new information, supports physical growth, and aids in emotional regulation.
As children grow, their sleep requirements change, and, eventually, they drop their nap. Understanding this transition and adjusting to it is important for parents to ensure their kids continue to grow strong.
When (and why) do kids stop napping?
Naps are essential for young children because they support developmental needs from infancy through preschool years. In the earliest months of life, infants nap several times a day, due to their rapid mental and physical growth. Napping helps these very young children process new skills, contributes to their brain development, and provides much-needed breaks that allow them to recharge and manage their energy throughout the day.
As children get older, the number of naps they require decreases. Typically, this reduction in nap frequency is a sign of cognitive maturation as their brains and bodies are developing the ability to function well for longer periods without sleep. This transition usually occurs gradually, allowing time for adjustment as children rely more on nighttime rest to meet their sleep needs.
At age two or three, many toddlers move from two naps to one per day. By the time they are preschool age, particularly around four years old, many children begin to phase out their daytime naps entirely. However, the exact age and pace at which a child stops napping can vary significantly based on their personal sleep needs, activity levels, and overall health.
It's important for parents to recognize that while the end of napping is a natural part of growing up, it needs to be handled thoughtfully to ensure your children continue to get enough rest. Transitioning out of naps provides a new challenge for maintaining adequate sleep, which supports their learning, playing, and growing.
Typical kid nap schedules by age
These typical nap schedules show how sleep needs change as children grow. Based around key stages in a child’s early years, naps act as a framework for understanding the progression of these sleep changes rather than a hard and fast rule. Every child will move through them at their own pace. By observing your child’s behavior and adjusting sleep schedules accordingly, you can ensure they get the rest they need to support their health and development. Let your child guide you.
1-year-old sleep schedule
Most 1-year-olds require two naps a day. These naps are usually 2–3 hours in total. The first nap often occurs in the mid-morning, and the second in the early afternoon. This schedule helps young children manage their energy levels and supports significant developmental milestones, such as walking and language acquisition.
2-year-old sleep schedule
By the age of two, many children begin transitioning to one nap per day. This nap often happens after lunch and can last between 1–3 hours. This adjustment aligns with toddlers' increasing interest in their surroundings and engagement with more complex play and learning activities. The reduction to a single nap helps balance their need for rest with their desire to explore and interact with the world around them.
3-year-old sleep schedule
Many 3-year-olds still regularly benefit from a daily nap of about one to two hours. However, at this age, some children may show signs of readiness to drop their nap altogether, particularly as they approach age four. The need for a nap might vary from day to day, depending on the child's activity level and overall health.
4-year-old sleep schedule
Many children stop napping regularly by age four, but they may still require downtime, especially on particularly tiring days. For those who no longer nap, instituting a quiet time during the day can provide a valuable period of rest, which helps maintain their mood and energy levels.
5 signs your toddler should stop napping
Signs that a toddler may be ready to stop napping can vary from child to child and may not all appear at once. Some toddlers might show one or two signs, while others might display several before they are ready to stop napping entirely. Observing your child's behavior and response to napping over a period of time will help you make a well-informed decision about their current nap routine.
1. They regularly resist naptime: If your toddler constantly resists napping when they’ve had no issues previously, it might be a sign that they no longer need the extra sleep during the day.
2. They have difficulty falling asleep during naptime: When toddlers take a long time to fall asleep at naptime, or if they lie awake in their beds without sleeping, they may not need the rest.
3. They remain energetic and alert throughout the day without a nap: If your child misses a nap but shows no signs of fatigue or moodiness, they might be ready to stay awhile for longer periods of time.
4. They struggle to fall asleep at nighttime: If your toddler has difficulty falling asleep at bedtime or experiences frequent night wakings, and this correlates with days they nap, it might be time to adjust their sleep schedule.
5. They begin waking up unusually early: Sometimes, toddlers who are ready to stop napping wake up earlier than usual in the morning. This early waking can be a result of having more than enough sleep during a 24-hour period.
What is sleep regression (and how does it relate to naps)?
A sleep regression is a period of time when a child who previously slept well starts having difficulty with sleep. This can include trouble falling asleep, waking up frequently during the night, and resisting naps. Sleep regression is a common experience for many toddlers and can occur at different stages, typically around the ages of four months, eight months, 12 months, 18 months, two years, and four years.
The causes of sleep regression can vary, but it often coincides with a child’s development. As children reach new milestones in their physical, cognitive, and emotional development, their sleep patterns can temporarily become disrupted. For example, when toddlers are learning to talk or becoming more physically active, they might find it harder to settle down for sleep. Similarly, as preschoolers grow more independent and their imaginations expand, they may experience anxieties or fears that disrupt sleep.
During a period of sleep regression, a child's nap schedule can become all over the place. They might resist naps altogether, nap for shorter periods, or seem unusually tired but still struggle to sleep. It's important to note that while sleep regression can disrupt nap routines, it is generally a temporary phase. Most children return to their regular sleep patterns within a few weeks.
Managing sleep regression
Maintain a consistent bedtime routine to give your child a sense of stability and security.
Ensure the sleep environment is comfortable, quiet, and conducive to rest.
Offer reassurance and comfort if they wake up during the night. Sometimes, extra cuddles and soothing words can help them feel secure and sleep better.
Be patient and understand that this phase is temporary and a typical part of your child’s development.
How to transition your child away from napping: 7 tips
As your child grows and starts displaying signs that they’re ready to move away from daytime sleep, you can do several things to make that transition as smooth as possible.
1. Reduce nap duration gradually
Instead of abruptly cutting all naps, start by shortening nap times gradually. If your child usually naps for two hours, try reducing the time to 90 minutes and then to one hour over a period of weeks. This gradual change helps their body adjust to less daytime sleep.
💙 Introduce Sleep Stories to your child’s naptime routine, like this 30-minute Refreshing Nap story that’s perfect for those quick afternoon naps.
2. Move bedtime earlier
This helps prevent overtiredness and ensures that your child still gets enough total sleep in a 24-hour period. Watch your child’s cues in the evening to find the right bedtime.
💙 Prevent the nighttime crankiness by making an earlier bedtime something your child looks forward to with Charlie and the Dream Factory Sleep Story.
3. Replace naps with quiet time
Replace nap time with a quiet time where your child can engage in calm activities such as reading, puzzles, or drawing. This not only provides a restful period in the day but also helps maintain a routine that includes a designated downtime.
💙 Help you child learn how to slow down like a sloth during quiet time with the Sienna Slows Down mindfulness program.
4. Monitor your child’s mood and behavior and adjust accordingly
Keep an eye on how your child copes with less daytime sleep. If they become irritable, clingy, or show signs of fatigue, they might not be ready to stop napping. If this is the case, consider reintroducing naps or adjusting the length of quiet time.
💙 Encourage your kid to explore how they are feeling in their body and mind with this Follow Along Body Scan meditation.
5. Stay flexible and patient as their needs change
Each child is unique, and their readiness to give up napping can vary widely. Some days they might need a nap, while other days they won’t. Focus on being flexible and patient as your child goes through this challenging transition.
💙 Learn to Breathe into Relaxation as you navigate this stage of parenting to bring moments of peace and tranquility into a stressful time.
6. Create a consistent sleep environment
Even after napping is phased out, ensure that your child’s sleep environment is dark, quiet, and cool at bedtime, which can aid in better quality sleep.
💙 Quiet any outside noises to help your child sleep better with a soundscape like this White Noise Ocean Surf.
7. Communicate with your child about their feelings around nap changes
As children get older, they become more capable of understanding their bodies’ signals. Discuss the changes in their routine with them and encourage them to express how they feel about not napping.
💙 Make time to Cultivate Curiosity with your kid! Practice the art of being eager to know more about their feelings about napping and how their body feels with less daytime rest.
When do kids stop napping? FAQs
Is it okay for a 2-year-old not to nap?
While most 2-year-olds still need a daily nap to support their development and manage energy levels, there are exceptions. If your 2-year-old is not napping but still seems alert, happy, and is sleeping well at night, it might be fine for them to skip naps. However, if they show signs of fatigue—such as irritability, difficulty concentrating, or becoming overly emotional—they likely still need some daytime sleep. Monitoring your child's behavior and sleep patterns will help you determine if they can do without a nap or if they still benefit from it.
What is the average age for kids to stop napping?
The average age for children to stop napping varies, but most children tend to stop napping by around four. Some children may stop as early as three, while others continue to benefit from naps past their fifth birthday. The key is to observe your child's behavior and sleep needs, as each child develops at their own pace and has specific sleep requirements.
How do you know when your child is ready to stop napping?
If your child consistently resists naps, remains cheerful and energetic throughout the day without a nap, and experiences difficulty sleeping at night on days they do nap, they may be ready to stop napping. If naps seem to interfere with their ability to fall asleep at a reasonable bedtime, it might be time to consider ending or shortening their naps.
What can I do if my child experiences sleep regression?
If your child is going through a sleep regression, try to maintain a consistent bedtime routine and a comfortable sleep environment. Be patient and provide extra reassurance at bedtime. Sleep regressions are typically temporary phases that last a few weeks. During this time, it's important to avoid starting new habits that you don’t wish to continue long-term, such as co-sleeping or unusual sleep associations, if these are not part of your regular routine.
What is the 2–3–4 nap schedule?
The 2–3–4 schedule is a guideline for managing naps in young toddlers. According to this schedule, after your child wakes up in the morning, they stay awake for two hours before their first nap, three hours before their second nap, and four hours before going to bed. This schedule can help structure your child's day and ensure they get enough rest at intervals that align with their natural sleep rhythms. It's particularly useful for toddlers transitioning from two naps to one.
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