Nail a Nap Transition with these 6 Steps.

So, it’s time to drop a nap! Not sure whether babe is quite ready? Check this out first. 

Nap transitions can take time. Especially the bigger transitions from 2 to 1 nap and 1 to none! 

Be patient with yourself, and be patient with your babe. Keep in mind that a gradual approach is going to be your friend.

1.Lengthening Babe’s Awake Time.

Basically dropping a nap is all about lengthening the time that babe is awake. This eventually leads to squeezing out that last nap of the day. Each day, extend awake times by 10 to 15 minutes. If babe is handling the change well, extend by another 10 to 15 minutes the next day.  

If you would like to do the transition even more gradually, shift awake times by 10 to 15 minutes and then stay there for 3 to 5 days. Once a few days have passed, further extend babe’s awake time. For babe’s who may be more sensitive to change, this can be a great approach! 

For babe’s dropping from 2 naps to 1, try pushing the bedtime awake periods slightly longer. Between 15 and 30 minutes and see how babe does! 

2. Switch It Up.

When babe is starting to show those sleepy cues like eye rubbing, yawning, getting fussy, switch things up for them to really try and extend that extra 10 to 15 minutes. 

Pop outside for a few minutes, chase the dog around the house, have a little dance party, let babe splash their hands or feet in some running water, or go and say hey to their baby friend in the mirror!

Keeping things entertaining for that last stretch of awake time can be really helpful. 

3. Sunshine!

Sunshine and fresh air do absolute wonders for our babes. 

It has actually been proven that babes who get a healthy dose of vitamin d from being outside tend to be better sleepers! 

So, get outside with your little one. A quick walk, a stroll around the backyard, whatever you can do to get outside is going to be beneficial. 

If the weather is terrible, or you can’t make it out for whatever reason, even spending some time by the window in the natural light will do the trick. Have all the blinds open nice and wide and let that sunshine in! 

4. Darkness!

Just keepin ya on your toes. Sunshine and now DARKNESS! 

Once your babe reaches 3 months of age having their sleep space be as dark as possible becomes crucially important. This can really help in getting those longer stretches of daytime sleep.

When our babe’s see the natural sunlight when they awaken slightly or while they are transitioning sleep cycles they will often see the sunlight and think oh! Time to wake up! It’s light out there! 

Darkness is really such a big help and will help your babe get in the daytime sleep that they need. 

5. Rock the Routine

Routines are big for your babe.

Did you know that by 8 weeks old, your babe is able to begin seeing repetition in their daily routines?

So, develop and stick with a short naptime routine. 5 to 10 minutes is perfect and it does not have to be complicated. Change babe’s diaper. Change their clothes if need be. Read a book or sing some songs. Go into their sleep space, sound machine on, sleep sack on and there ya go! 

Having a routine at bedtime is equally as important. Aim for a bedtime routine between 20 and 30 minutes and that has 4 or 5 steps that you go through with babe each and every night! 

This could look like: bedtime bottle or nursing session, bath, diaper & jammies, book, snuggles, and into bed! 

Can you imagine going for a run, walking in the house, and trying to go straight to bed? I bet it would be tough for you. 

Routine not only tells babe that sleep time is coming but gives them time to wind down and get into relax mode. 

6. Be Flexible. 

On days where babe may have had shorter naps, it is absolutely okay to move bedtime up earlier than normal. 

If babe needs to have bedtime between 6 and 630 pm while going through nap transitions, don’t sweat it, mama. 

An earlier bedtime is much easier than trying to get an overtired babe to sleep. Which does not end up being fun for anyone! 

Things will get back on track, and once babe is used to those extended awake times, more of a schedule will emerge all on its own! 

Until then, I know that it is sometimes easier said than done, but try your best to roll with the punches.

During the first few days of easing out a nap, if babe has a tough day, or has had a super short nap, sneak in an extra catnap if you need to. Just ensure that babe gets a full awake time before bed!

Sleep needs are an ever-changing thing when it comes to our babes but nap transitions don’t have to be hard! 

Take things slow, know that there may be some back and forth but with consistency and patience you and your little babe can rock it!