When you first bring your baby home, they sleep a lot. In fact, newborns sleep about 75% of the day. This number will drop as your baby grows, and your baby grows very fast: Before you know it, they’re doing the 4 to 3 nap transition.
So, when do babies transition from 4 to 3 naps? We’re here to answer that and other nap transition questions, including Are there early wakeups with nap transitions?, Why do babies nap so often?, and How do I do the 4 to 3 nap transition?
{{table_of_contents}}
When Should Babies Transition from 4 to 3 Naps?
Generally, babies should transition from 4 to 3 naps between 3 and 5 months.
Keep in mind, your baby is an individual and goes at their own pace. As with all things related to baby sleep, it’s important to know your baby’s sleep cues and adjust when you think it’s the right time for a change. Typically for this transition you’ll notice your baby fighting bedtime since their last nap is too close to bedtime – then you know it’s time to make a change.
Why Do Babies Transition from 4 to 3 Naps?
Babies transition from 4 to 3 naps because their sleep is becoming more organized and they are starting to get more sleep at night.
This is known as the maturing of the circadian rhythm and it typically happens around that 16-week mark – and with more sleep happening overnight and stronger naps during the day your baby is ready to transtion from 4 naps to 3.
If you’re looking to demystify sleep, you can consider sleep training a process that will help you tune in, work with and strengthen your baby’s circadian rhythm to help your baby learn to fall asleep faster and sleep longer – two skills that set your baby up for sleep success later in life .
Do 4-Month-Olds Still Need Night Feedings?
Yes 4-month-olds still need night feedings typically. Your 4-month-old is still growing very fast, so even as they begin to slowly consolidate sleep night, they’ll still need night feedings for a few more months to get all the nutrients that they need. Most babies are ready to wean night feedings somewhere between 5 and 9 months of age.
How Do I Know My Baby is Ready for a 4 to 3 Nap Transition?
You will know your baby is ready for a 4 to 3 nap transition, or any nap transition, based on these following common signs your baby is ready for a nap transition.
- Your Baby Won’t Fall Asleep at Nap: If your baby is suddenly and consistently struggling to fall asleep during a nap, it may be time for the 4 to 3 transition.
- Your Baby Protests Naps: Along the same lines, if your baby is actively resisting or protesting a nap, they may be ready for the 4 to 3 nap transition.
- Your Baby Can’t Fall Asleep at Night: Your baby’s wake windows shift as they age, so sometimes, as they reach nap transition age, your baby will take a nap out of habit and not really need that nap. This can make it hard for them to fall asleep at night. If your baby is suddenly not tired at their typical bedtime, it may be time for the 4 to 3 nap transition.
- Your Baby Stays Awake and Isn’t Fussy: We love this one – a sign your baby is ready for a nap transition is that they miss a nap and aren’t cranky or fussy. They’re just their sweet selves – a definite sign your baby might be able to lose that nap.
- Your Baby Stays Awake and Is Fussy: On the opposite end, if your baby is very fussy during naps, they may be getting too much sleep, which can throw off their sleep cycles. That said, surprising fussiness is a sign your baby is ready for a nap transition.
As with anything related to sleep, it’s important that you notice changes over a number of days (even weeks) before making an adjustment. If your baby resists a nap one day but not for the next 3 or 4 days that one day of nap upset doesn’t mean it’s time to drop a nap.
Are 4 to 3 Nap Transition Related to Overnight Sleep?
The 4 to 3 nap transition is an essential part of your baby’s 24-hour sleep cycle. It's your baby getting the right amount of sleep for their age and sleep patterns during the day that sets them up for quality sleep at night.
Why Do Babies Nap So Much During the Day?
Your baby’s brain is developing at the fastest rate of the entire human life span. To support this rapid development and growth, your baby needs to sleep and eat more often.
While every sleep cycle contains a mix of NREM (deep) and REM (active) sleep, how much of each kind of sleep is present depends on when the sleep takes place. That’s why the timing of naps is so important.
NREM Sleep, the sleep that helps with memory, happens earlier in your baby’s sleep cycle. But not all sleeps are equal – the morning nap is more mentally restorative and the afternoon nap is more physically restorative. REM Sleep is "active" sleep that includes baby dreaming and moving in sleep.
How Does the 4 to 3 Nap Transition Help Babies?
The 4 to 3 nap transition help babies get the right amount of total sleep they need for their growth and development. Benefits to naps also include:
- Naps help your baby build their memory bank.
- Naps help grow baby’s problem-solving skills.
- Naps help your baby develop flexible cognition, such as noticing subtle differences in identical objects.
- You can use naps to help your baby practice the act of falling asleep, a skill that your baby needs space and time to practice. Some people refer to thsi as self-soothing – an essential skill that sleep training can help develop and strengthen.
How Do I Do the 4 to 3 Nap Transition?
Sometimes babies will transition from 4 to 3 naps on their own: one of their afternoon naps will naturally become longer, while their last nap of the day, naturally shortens.
If your baby does not nap transition on their own, you can help your baby with the 4 to 3 nap transition by cutting out their final nap and temporarily adjusting their bedtime early by about 20-30 minutes. This will help shorten that last wake window until their body adjusts to the shift and will help you avoid them becoming overtired.
If you want additional help on nap transitions, or anything else related to your baby’s sleep, download the Smart Sleep Coach by Pampers™. It offers comprehensive guidance on everything you need to know to help your baby develop their skill to fall asleep independently and stay asleep – a skill that helps them grow big and strong and, let’s be real, helps you sleep better, too!
What Should I If I’m Not Ready for My Baby to Nap Transition?
I get it – sometimes nap time is the only time you can relax, get work done, shower – you name it, nap time is incredibly important to parents struggling with sleep deprivation .
While a nap transition has to happen at some point, you can delay it slightly – and temporarily – by adjusting your baby’s nap schedule.
Now, this is a bit trickier when your baby is taking 4 naps, because there isn’t as much “wiggle room” on adjusting nap times. However, if you want to maintain 4 naps and put off the 4 to 3 nap transition for a week or so, you can temporarily move your baby’s bedtime back. This will extend their wake window while also maintaining their sleep schedule. But it comes with the risk that your baby will become overtired or potentially have a knock on effect to early rising or other nap upset.
I always recommend following your baby’s lead and adjusting with them – it may feel a little painful to lose that nap, but it’s way better than disrupting every sleep!
Are There Early Wakeups with the 4 to 3 Nap Transition?
We understand you may not want to hear this, but, yes, sometimes the 4 to 3 nap transition leads to early wakeups, but this is temporary and will pass. It’s simply all part of the process – and remember, a little less sleep now will make the world of difference for you and your baby later.
How Do I Prevent Early Wakeups While 4 to 3 Nap Transitioning?
Experts agree that to prevent early wakeups while nap transitioning, you should move your baby’s bedtime forward slightly to bridge the window between the end of the last nap and bedtime – this can be a life saver when it comes to easing them through the transition.
Final Thoughts
Whether nap transitioning or not, sometimes babies simply won’t take a nap. It’s possible that they don’t sleep, if content then quiet time will help them relax and prepare for the rest of their day, if protesting sometimes all they need is a few extra minutes to decompress and fall asleep. You’d be surprised how often a baby who protests naps will wind up enjoying one despite themselves.
If they protest their fourth nap for a few days, it may be time for a nap transition.
Take this free sleep assessment to get a personalized sleep plan to help you transition from 4 to 3 naps and effectively develop healthy overall sleep habits for your baby.
