4 to 3 Nap Transition: What You Need to Know

If your baby is between 4-5 months old, you might start to notice a shift in their daytime sleep. Suddenly, that fourth nap that used to be easy and predictable is starting to feel ... impossible. Maybe your little one is fighting it, taking forever to fall asleep, or skipping it altogether.

Let's break down what's happening, the signs your baby is ready, and how to make the transition as smooth as possible.

Why the 4 to 3 Nap Transition Happens

Around 4-5 months, your baby is able to comfortably stay awake for longer periods of time between naps. As a result, their daytime sleep starts to consolidate. The fourth nap (often a short catnap in the afternoon) becomes harder to fit in without pushing bedtime too late.

What are the signs my baby is ready to transition to 3 naps?

• Having trouble falling asleep at naps or bedtime

• Waking up shortly after you put them down for bedtime

• Regularly protesting or skipping the last nap of the day

• Bedtime is being pushed too late because of the last nap

• Consistent early morning wakings

If you're seeing most of these signs for at least 5-7 days in a row, it may be time to make the shift.

How to Make the Transition

1. Slowly lengthen wake windows by focusing on active awake time to help them comfortably stay awake longer. Get outside, listen to music, practice tummy time, etc.

2. Implement a predictable nap and bedtime routine- do the same steps, in the same order before every sleep session to cue sleep and make it easier for your little one to fall asleep.

3. Move bedtime earlier- If naps are short or skipped, you can (and should) adjust with an earlier bedtime to prevent overtiredness. Bedtime can be as early as 6:00 to make up for any missed daytime sleep.

4. Stay consistent and don't stress. It's normal for nap schedules to fluctuate for a week or two during this transition. Some days your baby may need that 4th nap and other days they won't. It's okay!

When to Reach Out For Help

If you have been trying to make the transition and are still struggling, I can help you! I offer one to one support where I take the guess work out of everything and guide you every step of the way to help you and your little one get the rest that you deserve. If you'd like to schedule a complimentary sleep assessment call, you can book it here.

Looking for sleep essentials that actually make bedtime easier? I've rounded up my favorite products all in one place. You can check out my Amazon Baby/Toddler Sleep Essentials list here to see what I personally recommend (and use myself) to the families I work with.

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