When to drop a nap?
If your child used to be an excellent napper and slept well at night, but is now resisting sleep and taking a long time to fall asleep, it might be time to consider dropping a nap.
The most effective way to determine if your child is receiving an adequate amount of sleep is by closely observing their behavior and overall attitudes throughout the day. If your little one exhibits persistent fussiness, irritability, or challenges with focus—without the usual culprits of illness or teething—this could be a sign that it's time to reassess their sleep schedule. To make an informed decision on whether to eliminate a daytime nap, take note of any sleep-related symptoms for a span of about 10 days, as this will help you better understand their unique sleep needs. If you realize your child still needs that nap, feel free to bring it back into their day!
When you have decided it is time to drop a nap, you will start with a fresh day.
Start nap 1 15 minutes later
Using a new age-appropriate window, we will add 15 minutes to that. So let’s say your awake window used to be 1 hour 15 minutes. This awake window will be 1 hour 30 minutes, and the next awake window of the day will be 1 hour 45 minutes. Do this until you are at your new age-appropriate window.
Each morning, you will push your morning nap back by another 15 minutes until you are where you need to be.
If you cut out a nap and all of a sudden sleep is even worse than before, your child might not have been ready yet, and you might need to add a nap back in. Or your child might have dropped a nap too early, and now you are going to add one back in. If this is the case, you will start with a fresh day.
Nap 1 will move up 15 minutes.
The awake windows throughout the day will decrease by 15 minutes for all awake windows. So if you had made awake windows 2 hours, you would make the awake windows for day 1, 1 hour 45 minutes. Each day, reduce it by 15 minutes until you are back where you needed to be.
Each day, the morning nap would move back 15 minutes until you have added a nap back in.
Sometimes, a 4:30 - 5:00 PM nap is better than stretching a large awake window. An overtired child is much harder to put to sleep.
One of my favorite techniques for fostering better sleep in children is what I call the "15-Minute Trick." This approach revolves around the idea that it typically takes about 15 minutes for a child to fall asleep. Here's the breakdown:
Less than 15 Minutes: If your child drifts off in under 15 minutes, it's a sign they might be overtired. In this case, consider adjusting their bedtime to be earlier. A well-rested child may need less time to settle down and transition into sleep.
More than 15 Minutes: Conversely, if it takes your child longer than 15 minutes to fall asleep, it may indicate that they are not quite tired enough. In such cases, look for ways to fill their day with enough physical activity and structured routines to promote a more natural sleepiness by bedtime.
Around 15 Minutes: If your child takes roughly 15 minutes to fall asleep, you've found the sweet spot! This suggests they are well-prepared for sleep, hitting the balance between optimal fatigue and alertness.
Regardless of whether it's naptime or nighttime, the goal is to ensure your child experiences restorative and quality sleep. Good sleep not only aids in their physical development but also supports emotional regulation and cognitive function. So, by paying close attention to these time frames, you can help establish a healthy and fulfilling sleep routine for your child.
If you would like me to help you come up with a plan for dropping a nap, please reach out. I can create a plan for you and your child based on your specific needs. Contact me!
