Toddlers are notoriously energetic. With all that energy, you might notice your little one is not as sleepy as they used to be around mid-afternoon. That has you wondering: when do toddlers stop napping?
In this article, we’ll tell you the signs that it’s time for your child to drop their nap. We’ll also offer tips on transitioning their nap time to quiet time for independent play.
Table of contents
- Why do toddlers need naps?
- Factors that can affect your toddler’s naps
- Typical toddler nap time
- When do toddlers stop napping: Signs to watch for
- Transitioning from nap to quiet time
- Toddler bedtime sleep tips
- How to make sleep time better for your toddler
Why do toddlers need naps?
For toddlers, like all of us, sleep is essential. Toddlers need about 11-14 hours of sleep per day, which includes their nighttime sleep as well as one to three naps.
While they nap, they’re developing their memory, executive attention, motor skills, muscle coordination, and growth. Naps also help them regulate their emotions and maintain a healthy weight.
Factors that can affect your toddler’s naps
Age
As a newborn and a young baby, your little one will likely take multiple naps throughout the day, and that’s OK. Their body and brain both need that much sleep to handle the rapid physical and mental growth that’s taking place.
But, starting around 18 months, things may slow down a bit. Instead of three naps during the day, they may take two, or even just one. And that’s OK, too.
The key is to take your cues from your child’s behavior. If they’re only taking one nap during the day and seem cranky or overly tired the rest of the time, they may need more opportunities to rest.
At what age do they stop napping altogether? Typically, between the ages of three and five. Some children may stop earlier — especially if they have older brothers or sisters who aren’t napping — while some children may need a nap right up until they’re five (or even beyond).
Individual needs
No two toddlers are exactly the same — each is unique and special in their own way. Similarly, no two toddlers will have the exact same sleeping and napping patterns.
Some toddlers may be ready to skip a nap sooner than others. It all depends on their temperament, energy levels, and individual needs and preferences.
As we’ll discuss later, when your little one starts resisting their nap, don’t force them to sleep. Instead, encourage quiet time. Your toddler may choose to sleep, or they may choose to read or play quietly by themself in their room.
Seasonal changes
Seasonal changes can affect your toddler’s nap schedule in lots of ways. Let’s take a look.
Light exposure: In the spring, your toddler may sleep less and wake earlier because there’s more light in the morning. Because of that, they may want a nap sometime during the day.
On the other hand, in the winter, they may sleep longer at night and not need a nap during the day.
Temperature: Swings in temperature can disrupt your toddler’s nighttime sleep routine and result in them wanting to nap sometime during the daylight hours.
Allergies: Seasonal changes bring with them hay fever and other allergies that can disrupt your toddler’s sleep schedule and make them sleep more or less.
Activity level: Depending on where you live, your toddler’s activity level may change as the weather warms up and they can go outside and play more. This can have a dramatic effect on when and if your toddler naps during the day.
Daily routine
If your toddler’s daily routine is go, go, go right out of the gate, they may need a nap after lunch to recover from all that activity. If, on the other hand, your toddler’s daily routine is more laid back, they may not want or need to nap during the day.
Keep in mind that can change from day to day as well. Your toddler may want a nap some days and skip the nap on other days.
Health
Illness and teething can temporarily disrupt your toddler’s sleep and napping habits.
When your little one is sick, they’ll likely sleep more throughout the day in order to recover. With teething, it can go either way. They may sleep more as a way to cope with the pain. Or, they may sleep less because the pain is too much. It all depends on your child.
Talk to your pediatrician about how you can help your toddler get through their cold or their teething phase and get their sleep schedule back to normal.
Typical toddler nap time
Although most toddlers between two and four years old take one nap a day, this can vary by child, so don’t worry if your little one is still on a two- or three-nap-a-day schedule. The number and duration of naps decrease as they get older and daily sleep requirements change.
Generally, a toddler’s last nap of the day will be about four and a half to six hours before bedtime so that it doesn’t interfere with their nighttime rest.
Two-year-old nap schedule
Two-year-olds need a total of 11 to 14 hours of sleep, including naps, each day. Here’s a sample schedule for your toddler:
7:00 am: Wake up
Before their nap, your toddler can eat breakfast, play, take a walk outside, and eat lunch.
1:00 pm - 3:00 pm: Nap
The duration of this nap can vary, but keep in mind that your child’s nap should end at least four and a half hours before they go to bed in order to avoid any evening sleep troubles.
7:30: Bedtime
Wind down with your bedtime routine and it’s off to dreamland until the morning. Keep in mind that sleep regressions are common at two years old, thanks to all of the developmental milestones your toddler is meeting.
Be careful not to confuse a sleep regression with the end of nap time, or you may end up with an overtired and cranky toddler!
Three-year-old nap schedule
Three to five-year-olds should sleep 10 to 13 hours a day, including naps. But if they exceed that, don’t wake them up, as their body is telling them that they need it.
Here’s what that might look like.
7:00 am: Wake up
After waking up, go about your daily routine of mealtime and fun before it’s time for a brief nap.
1:00 pm - 2:30 pm: Nap
At three years old, your toddler might need a slightly shorter nap than when they were two.
8:00 pm: Bedtime
Keep your nightly routine consistent and calming so your toddler can get a good night's sleep.
Four-year-old nap schedule
Like three-year-olds, four-year-olds need 10 to 13 hours of sleep every day. By this age, many children have stopped napping, as they’re able to get their full sleep at night.
However, if your child still wants the nap and you’re not seeing the signs to stop, don’t rush it. Here’s an example of how you might handle naps for a four year old.
7:00 am: Wake up
Your toddler is up and at ‘em — learning, playing, and testing out all of their new skills. After lunch, though, they may still feel the need for a brief respite to recharge for the afternoon.
1:30 pm - 2:30 pm: Nap
Again, as they get older, their naps may get a little shorter because they’re able to get the rest they need during the night.
8:00 pm: Bedtime
Get them ready to nod off with a nice bedtime story, some quiet music, and reflection on a great day spent and a brand new one waiting in the morning.
When do toddlers stop napping: Signs to watch for
All good things must come to an end, so if you’re asking yourself when toddlers stop napping, the good news is there are some signs to look for to help you know if it’s time.
Naps make nighttime sleep difficult.
If your little one is taking their naps but then not falling or staying at bedtime, it could be a sign that the days of napping are over. But before you decide to ditch naps altogether, cut down to one shorter nap a day and reassess.
It takes over 30 minutes for your toddler to fall asleep at bedtime.
If your toddler is struggling to fall asleep at their normal bedtime for a prolonged period, they may have slept too much during the day.
It takes over 30 minutes for your toddler to fall asleep at naptime.
Similarly, if your little one doesn’t want to nap, they may be telling you they’re ready to face the day nap-free.
Your toddler wakes up before 6:00 am.
If your toddler is hooting and hollering before the rooster rouses, you might need to lose the nap.
Your toddler wakes up at night and doesn’t go back to sleep.
Another sign that your toddler is ready to shed the nap is if they wake up in the wee hours and decide they’re done sleeping and are ready to play.
Your toddler entertains themself during nap time.
If you peek in on your toddler during their nap and catch them independently playing in their bed, it may be time to trade in naptime for quiet time.
The answer to, “When do toddlers stop napping?” is typically about three to four years old. But don’t worry if they show the signs earlier or later than that — as we said, every child is different.
Transitioning from naps to quiet time
Now that we’ve talked about when toddlers typically stop napping, it’s time to discuss the transition to quiet time (when your toddler can play independently in their room).
Try shortening the nap first.
Before you transition completely, try shortening your child’s nap first so you don’t accidentally deprive them of much-needed sleep.
Build a quiet time routine.
Start with 10-15 minutes of independent play and try to build up to an hour or more.
Be mindful of safety concerns.
Since your toddler will be playing in their room on their own, it’s important that you’ve made sure the room is a safe space and that all childproofing has been done.
Set up their space with independent play options.
Make sure there are safe toy options for your toddler to play with during quiet time. Always check the recommended age for toys — anything labeled three years and up can have small parts that pose a choking hazard.
Toddler bedtime sleep tips
Now that your toddler has stopped napping, they’ll have to get the most out of the nighttime hours. Here are some tips to optimize their shuteye.
Make sure your toddler’s room is quiet.
Your toddler goes to bed before you do, so be extra careful to keep their room, and the house, quiet. If they hear activity outside their door, they may get a case of FOMO and get out of bed to see what’s going on.
A sound machine will help if outside noise is getting in the way of their sleep.
Keep their room cool.
Turn down the thermostat to make your toddler’s room sleep-ready. Setting the temperature between 68-72 degrees Fahrenheit is ideal.
Make sure the blinds are drawn.
With blackout shades or curtains, it will be easier for your little one to get to sleep and stay that way until morning.
Remove any devices.
Remove any tablets or other devices that might prove too tempting in the middle of the night.
Ensure they have a comfortable mattress.
Of course, it will be difficult for your toddler to get the proper rest if they don’t have the right mattress. If they are in a toddler bed, Newton’s Essential Crib Mattress is a great option as it’s breathable and washable, with a comfy-cozy eyelet removable cover.
Top it off with a toddler pillow and one of our Breathable, Organic Cotton Sheets that’s soft to the touch and allows for superior airflow, keeping your toddler cool and comfortable.
If your little one has already transitioned to a twin bed, try our Kids’ Twin Mattress, which is also breathable and washable, making it a particularly good choice for allergy sufferers. The organic cotton surface and firm support for growing bones mean a restful night’s sleep.
Practice a consistent bedtime routine.
When your little one is a toddler, it’s more important than ever to stick to the bedtime routine. At this point, they can get in and out of bed on their own, so your consistency matters.
How to make sleep time better for your toddler
Encourage physical activity during the day.
Regardless of whether or not your toddler is taking a nap during the day, encourage physical activity. Not only is physical activity good for helping them grow big and strong, but it’s also good for using up all that extra energy they’ve got!
Take your little one for a walk in the park. Turn them loose in the backyard sandbox. Or encourage them to build a fort with the Newton X Figgy Play Couch.
These activities — and countless others — are great ways to tucker out your toddler so they’re ready for a nap or a good night’s sleep.
Calm down before naps and bedtime.
A major part of your pre-nap or pre-bedtime routine should be helping your toddler calm down and relax. You don’t want to start a game of tag or go out and climb on the Jungle Gym right before putting them down in their bed. That sends the wrong message.
Instead, give them a warm bath or cuddle up on the couch with their favorite book. These little things signal that it’s time to calm down, sit (or lie) still, and go to sleep.
Choose a breathable mattress.
In the last section, we talked about ensuring that your toddler has a comfortable mattress. But, how do you go about choosing the right one?
Look for these five features:
- Breathability
- Support
- Child-friendly materials
- Firmness
- Protection
Let’s focus on breathability. For babies, breathability is all about keeping them safe while they sleep. For toddlers, breathability is more about helping them regulate their body temperature and stay comfortable while they sleep.
Choosing a breathable mattress, like the Newton Baby Crib Mattress, allows your toddler’s body heat to flow through the material and away from where they’re sleeping so they don’t wake up in a pool of sweat.
For more information on choosing the right mattress for your toddler, check out this article from the Newton Baby blog: The Complete Toddler Mattress Buying Guide For New Parents.
Switch to a big kid bed.
Switching from a crib to a big boy or big girl bed may not seem like much, but it’s a milestone in your toddler’s life that can actually make them look forward to sleeping. Give the switch the pomp and circumstance it deserves!
A few months or weeks before the big day, talk to your toddler about how mommy, daddy, sissy, and even the dog all sleep in a bed instead of a crib and lay the groundwork for the change.
Take your toddler to look at beds, and be sure to point out the cool colors and the new way they’ll be able to get in and out of bed (without climbing over the rails).
When it’s finally time to purchase the new bed, pick out two colors that you like and then ask your toddler to choose the color they like from among those two. You can give them even more say in the process by allowing them to pick out their own sheets, pillowcases, and blankets.
Then, to make the switch as seamless as possible, remove the crib and put the new bed in its place. Doing so can help you minimize the anxiety that often comes with major changes like this.
For more tips on how to get your toddler to sleep in a new bed, check out this article from the Newton Baby blog: How To Transition Your Child to a Toddler Bed.
Maintain a healthy diet.
Just like you, your toddler needs a healthy diet to make their waking hours the best they can be. But their diet doesn’t just affect their activity during the day; it can also affect their sleep at night (and during naps).
Focus on whole foods, including:
- Fruits (e.g., apples, bananas, strawberries)
- Vegetables (e.g., cucumbers, broccoli, sweet potatoes)
- Grains (e.g., whole-wheat bread, rice, oatmeal)
- Protein (e.g., chicken, eggs, beans)
- Dairy (e.g., milk, yogurt, cheese)
- Healthy Fat (e.g., avocado, coconut, almond butter)
Above all, avoid heavy meals and sugary snacks right before they go down for a nap or the night, as both can keep your toddler up well past their bedtime.
Avoid caffeine before sleepy time.
Even though the bulk of their diet won’t contain caffeine, that doesn’t mean they don’t get a sip of your pop now and then. Just be sure you skip the caffeine before sleepy time.
It’s pretty much useless to ask your toddler to try to go to sleep when they’re all excited from the sweet, sugary sips you just gave them.
It’s also good to know that in addition to sugar, chocolate also contains small amounts of caffeine. Not to say that you can’t give your toddler chocolate, but maybe give them a small bit several hours before their nap or their bedtime.
Ease your toddler through separation anxiety.
Whether they’re in a crib, in a toddler bed, napping once, or not napping at all during the day, your toddler may develop separation anxiety when you try to leave them alone to sleep. That’s completely normal.
If you have the time, you might consider napping with them. But, eventually, they’re going to need to learn how to sleep alone again.
Try lying down on the floor until they fall asleep, or lying down for just a few minutes while your little one relaxes.
You can also try implementing a reward system — like a sticker chart — to help motivate your growing toddler to stay in bed when you’re not there, get back in bed if they need to get up, or not complain when you take them to their room for a nap or bedtime.
Bye-bye naps, hello night
Now you know the answer to, “When do toddlers stop napping?” as well as the signs to watch for. Of course, once your child drops their nap, nighttime sleep is even more important.
With the Newton Baby Kids Mattress, your toddler can sleep soundly through the night in maximum comfort.
Newton Baby is here for you when your toddler needs the best sleep they can get. Nighty night!
