Skip to main content

Is there such a thing as too late of a naptime?

We are starting a new series of Q & A blogs-


I take a question (from tired Mom's like you) and give my answer (and my professional opinion).  Note: If you would like to submit a question please do so in the "Post a Question" area of the blog below.  

This month I answer a question from the Mom of a 3yr who's late naps are making bedtime too late.


Question from Mom:


 Q: "I'd like your professional opinion - I am the mother of a 10-month-old and 3-year-old. My older daughter just turned 3, and currently on a 2:30PM nap to match my (11-month old's afternoon nap). 

However, the nap ends up running later and later, which results in a late bedtime (10 or 10:30 PM). 

My husband thinks I should drop the nap, but I'm not sure. It just seems 10:30 PM is too late for her to go to sleep at age 3.

Should I continue with the nap? How can I control these factors and get bedtime back to a reasonable hour?

My answer:


A: Yes, there is definitely such a thing as too late of a bedtime and I get this question from my client's at nearly every age of baby or child.  I agree that 10 PM is too late for a 3 year old.  

You didn't mention what time she wakes in the morning but assuming she:
  • wakes around 7 AM
  • falls asleep independently
  • is taking one nap a day
then the schedule below would be a great schedule to follow and is age appropriate for a 3-year-old.

 At her age (or a child between 2 and 3 years old), the average amount of sleep is around 10 1/2 hours at night plus a 1 1/2 hour afternoon nap.

Ideal schedule at 3 years old  


 Wake up in the morning (no early than 6 and no later than 7:30 AM)
7:00 AM - wake up
1:00 or 2 PM - nap 
(put her down between 6-7 hours after she woke in the morning)
2:30 PM - Wake from nap (wake her up no later than 3 PM).  
8:00 AM - bedtime

NOTE: A good rule of thumb at 3 years old, up from the nap by 3 PM.

Instead of dropping the nap, all at once take these gradual steps to fix the problem and move towards a no nap schedule soon.  Work on cutting back or shortening the nap so that her bedtime isn't so late.  You do this by waking her up from nap time by 3 PM or after 1 1/2 hours of day sleep!!  

Or if it works better for your two little ones plus you don't mind a little bit of a later bedtime and your child sleeps after 7:00 AM in the morning - then you can push nap and bedtime a little later in the day.  Just keep in mind that we really do want her to get that 10 1/2 hours of night sleep.    If she wakes at 7:30 AM or at least after 7 AM, then a 2 PM nap and an 8:30 or 9 PM bedtime would still work.

Shorten naptime to fix late bedtime


The first step to fix this late bedtime and gradual the step before you consider dropping the nap completely is to shorten her nap so that she sleeps around 1 1/2 hours at naptime.

I agree with you, 10:30 PM is too late for her to go to sleep at night so to help with that start waking her up from the nap 15 min earlier every 2-3 days until you find a place that brings bedtime up to where she is getting about 10 1/2 hrs of nighttime sleep.  You didn't mention how long she sleeps for at naptime, but start with waking her at 1 1/2 hours of sleep or less.

You can keep shortening the nap and cutting it down until you get to a 45min mark.  At that point, you can decide if it is time to drop that nap completely.  My blog on dropping the nap is a good review of what to be looking for to decide that. You may see that she needs a nap every 2 days or 3 days before she gets ready to drop athe napo completely.

Quiet Time


When she is ready to drop the nap, don't skip nap times completely - you both need the downtime. What I recommend is to keep sending them to their room for quiet time - say to her "you don't have to sleep but you must have 45-60 min quiet time".  She can read a book or a quiet toy, but she must remain on her bed quietly for this time period.

 On days when she doesn't nap make sure her bedtime is early enough so that she gets at least 12hr of night sleep.

 I hope that helps!
Sweet Dreams
Michelle S. Donaghy, Certified Gentle Sleep Coach


Comments

Post a Comment

Popular posts from this blog

Sleep and doTERRA Essential Oils for Children

As some of you may know I love doTERRA essential oils and I recently achieved a huge goal that I set for myself and achieved the rank of Silver. I  fell in love with doTERRA just over 4 years ago when I discovered the powerful ways in which doTERRA essential oils could support my desire to take charge of my family's health in a more natural way.   It was a logical transition to then share my love of doTERRA with my clients. When tired families find me, sleep is usually their number one concern.  When the topic of essential oils and sleep is discussed, I always point out that essential oils can help the body and mind relax but they do not replace a child learning independent sleeping skills.  Most children over the age of 6 months are ready and able to learn the skill of independent sleep. If your new to doTERRA and essential oils maybe you have concerns about the safety of essential oils for children, how to use them and which oils are best for aiding in a most res
1 comment
Read more

Time Change - Fall Back 2018

Summer is officially over and we are in the midst of the fall time change. Sunday, Nov 4th at 2:00 AM clock fall back by one hour. Spring forward...Fall back.... I love fall! Cooler weather, leaves changing colors, holidays around the corner and I get an extra hour of sleep. As a parent, I dread my kids waking up too early and having to adjust their sleep patterns. Do you? If so, here are some options to help you and your family through the transition when we set our clocks backwards one hour on Sunday November 4th. Gradual Approach:  The gradual approach is usually recommended for younger children (3 and under) or those who do not adjust well to rapid changes in their schedules. Start the week before the time change and slowly shift your baby's sleep schedule later.  For example: move bedtime, morning wake up time and nap times later by 10-15 minutes. Keep moving the entire schedule later every few days but ensure your child doesn't get overtired.  By the t
2 comments
Read more

Spring Forward - Top 10 tips for you and your family

     In the US on Sunday, March 14th we “spring forward”! Be sure and turn your clocks forward 1 hour, before bed on Saturday night.  I always think that losing sleep is a bummer, even if it's just 1 hour!   If you have kids this change may help you sleep later.  Here's how - If you/your child(ren) typically wake at 6am, then they will likely wake 7 AM on the new clock ... if 6 AM was their usual wake up time.  If you like this change then YAY!  This is a great fix for an early riser.  See more tips below.   Grown-ups and teens may have difficulty with this change as most go to bed too late as it is and to properly adjust to this time change we should go to bed earlier and on Monday we have to get up an hour earlier too.   Here are 10 tips to help with the transition: 1. Do nothing to fix early rising If you/your child(ren) typically wake at 6am, then they will likely wake 7am.  If you like this change then YAY!  This is a great fix for an early riser. Keep meals, naps, and
Post a Comment
Read more