Navigating the 1-0 Nap Transition - When Your Toddler Resists The Nap
So, your toddler is resisting or flat out refusing their nap, at least some days. When they do take one, bedtime is really late. But also, if they don't have a nap, it's a nightmare. And you're thinking:
"WTAF do I do?"
Let’s go over some options to manage the 1-0 nap transition!
Later Bedtimes
I know this might be hard to wrap your head around! There is so much talk in the sleep training industry about the importance of early bedtimes. That they’re “needed” for proper, restorative sleep.
But... here's the truth: there is no perfect bedtime.
If a later bedtime works for your family, it's perfectly fine! Plenty of cultures around the world keep an afternoon nap even into adulthood, and go to bed later. So, if your toddler's nap means they go to bed later, embrace it if it suits your toddler and your lifestyle. Regardless, it will be for a relatively short period of time.
Use Assistance To Help The Nap Happen
This can depend on your circumstances. If they are with you, then often assisting the nap with contact or especially motion (e.g., car or pram) can work to help the nap happen at a time that doesn't affect the later part of the day. Don't hesitate to help them nap if it means maintaining your sanity!
I’ve spoken to parents who say they really wouldn’t mind doing this! And it was the idea that they shouldn’t be assisting their toddler to sleep that held them back. Again - there are no rules here.
Do what works for you and your child.
Check Your Timings - Push the Nap Later
If your toddler is resisting the nap at the usual time, don’t stress. Let them have their nap when they are ready! Sometimes, simply pushing the nap later can make a big difference. Follow their cues and adjust the nap schedule accordingly.
Cap the Nap
Capping the nap can be used in combination with any of the above. Whether they're taking the nap at the "ideal" time or later in the afternoon, you may still see the nap affect bedtime. If a later bedtime is not desirable, cap the nap to preserve it. It's good to watch for signs of transitioning sleep cycles (e.g., adjusting themselves or a change in breathing) to wake them.
If after trying to cap it the nap, bedtime is still too late and that doesn’t work for your lifestyle or your toddler can’t get the overall sleep they need due to an early wake up time for childcare, then look at dropping the nap completely.
Quiet Time - Rest Time For Both Of You!
Maybe it is you that needs the rest. This is fair! Introduce quiet time after lunch or in the afternoon. It can help to tire your toddler out with busy activities in the morning so they can get their wiggles out. Then, have a period of only quiet activities like drawing or puzzles, or maybe some screen time, if that's more appealing to them.
Keep their development in mind here. Your toddler likely won’t play in their room for an extended period of time. They may not want to be in a separate room from you at all! This is normal. Start small. This might look like them sitting at the kitchen table drawing while you lounge on the sofa.
Flexibility is Key
Stay flexible. The transition to no naps can last a while. This is because it involves a big increase in expected wake time, from around 4-6 hours, to more like 11-13, depending on their sleep needs. Even a toddler who doesn't generally nap may occasionally need one, especially when out of routine because of illness or holidays, and that's normal and fine!
To Sum It Up - Navigating the 1-0 Nap Transition
The 1-0 nap transition can be a tricky period for both you and your toddler. Find what works best for your family and stay flexible. Whether it's adjusting bedtime, assisting naps, pushing naps later, capping naps, or incorporating quiet time, there are plenty of strategies to try. This phase is temporary – you’ve got this!
Dr. Jessica Guy, Founder Infant Sleep Scientist
Hey there! I hope this helps!
I strive to provide as much free and high-quality evidence-based content as possible! I also offer products and services for more in depth education or support to optimise your and your baby’s sleep and well-being in a responsive and attuned way.
Signature Sleep Program: Baby Sleep Without the BS (0-18) HERE
Struggle Free Toddler Sleep Course HERE
Gentle Night Weaning Guide HERE
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