When Is the Afternoon Nap?
Typically, babies and toddlers need multiple naps throughout the day to help them process the rapid growth and development their bodies and brains are undergoing. The afternoon nap usually becomes part of the routine around 6 to 9 months of age when babies move from three naps to two. By the time children reach 18 months to 3 years, many have settled into one solid afternoon nap.
The afternoon nap often takes place shortly after lunch, usually between 12:30 and 2:30 p.m., depending on the child’s wake-up time and morning activity levels. It typically lasts between 1 to 2 hours, giving children a chance to recharge before the rest of the day’s adventures.
Why Is the Afternoon Nap Beneficial?
For Babies and Toddlers:
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Promotes Physical Growth and Brain Development
Sleep is crucial for a child’s growth. During naps, the body releases growth hormones and allows for important brain development. These rest periods also help consolidate the learning that occurs throughout the day. For toddlers, who are constantly absorbing new information, the afternoon nap allows them to process and store those new experiences. -
Boosts Mood and Behaviour
Ever dealt with a cranky toddler? The afternoon nap can help prevent this by ensuring your little one gets enough rest. Well-rested children tend to be happier, more patient, and better able to cope with daily frustrations. Skipping naps often leads to overtiredness, which can result in tantrums and mood swings. -
Supports Better Night-time Sleep
Contrary to what some may think, naps actually support better night-time sleep. When children get overtired, they often find it harder to settle down at night. A good afternoon nap helps regulate their overall sleep patterns, leading to a smoother bedtime routine and deeper night-time rest.
For Parents:
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A Much-Needed Break
Parenting is rewarding, but it can be exhausting, especially when you’re caring for a baby or toddler full-time. The afternoon nap offers parents a chance to take a break, rest, or catch up on tasks that are difficult to manage with an active little one underfoot. -
Time for Personal Tasks or Work
Whether you’re working from home, catching up on chores, or simply enjoying a quiet cup of tea, nap time allows you to focus on activities that might be hard to accomplish when your child is awake. It can also be a moment to unwind and recharge your own energy levels.
What to Do When They Start to Give Up the Afternoon Nap
At some point—usually between 3 and 5 years of age—your child will start to give up the afternoon nap. While this can be a challenging transition for both child and parent, there are ways to manage it smoothly.
1. Look for Signs They're Ready
Not all children will give up their afternoon nap at the same age. Signs that your child is ready to drop the nap include:
- They resist napping, even after a busy morning.
- They take longer to fall asleep at night.
- They seem well-rested without the nap and maintain a good mood throughout the day.
2. Introduce Quiet Time Instead
Even if your child no longer needs to sleep in the afternoon, quiet time can be a helpful alternative. Create a calm environment where they can play independently, look at books, or engage in quiet activities. This gives their body and mind a chance to rest, and it still provides parents with a bit of downtime.
3. Adjust Bedtime
If your child is dropping the afternoon nap, they may be ready for an earlier bedtime. As naps decrease, night-time sleep often becomes more consolidated. Shifting bedtime forward slightly will help them get the rest they need, while also preventing overtiredness.
4. Stay Flexible
The process of giving up naps isn’t always linear. Some days, your child may skip their nap and be perfectly fine, while other days they might need it after a particularly busy or stimulating morning. Stay flexible during this transition, offering naps or quiet time as needed until the routine naturally settles.
5. Maintain a Relaxing Afternoon Routine
Even without naps, it’s important to maintain a consistent afternoon routine. This could include a relaxing activity like reading, drawing, or a short walk. A peaceful afternoon can prevent overstimulation and help your child wind down as the day progresses.
With patience and flexibility, the transition away from the afternoon nap can be smooth and stress-free for both you and your child.
