How to Get Your Toddler to Nap

Last Updated: October 27, 2021 References

If you have a toddler who is reluctant to sleep during naptime, there are several things you can do to encourage them. One of the most important things to do is to create and maintain a regular napping schedule so that your toddler gets used to napping at the same time every day. You should also ensure that the toddler's surroundings are as relaxing and calming as possible. If you maintain a regular schedule and the toddler can relax, it may help them fall asleep during nap time.

Part 1

Part 1 of 3:
Maintaining a Regular Schedule

1
Determine what time your toddler naturally gets sleepy. Watch your toddler for a week and see the most common times for them to fall asleep. Schedule naps around the same time that they would normally be tired.
- Most children from ages 1 to 5 typically require 1 nap for 2 to 3 hours.^{[1]
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  Mayo Clinic
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- Children ages 1 to 5 should be sleeping for 10-12 hours every night.^{[2]
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- Nap times will differ among children.
2
Make sure that nap time is the same time every day. Keep a regular schedule to acclimate your child to when nap time normally is.^{[3]
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Expert Source

Julie Wright, MFT
Parenting & Baby Sleep Specialist
Expert Interview. 6 March 2020.} You may eventually find the child falling asleep on their own.^{[4]
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Mayo Clinic
Educational website from one of the world's leading hospitals
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- For instance, you can set an afternoon naptime for 2 p.m.
- Napping the same time every day will help set your infant’s internal clock.
3
Have the toddler nap in the same place each day. Don’t let your child fall asleep in front of the tv or in the car. Try to replicate the conditions when you put them to sleep. Laying down in the bed during naptime will become part of their routine and nap time ritual.^{[5]
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4
Do “wind down” activities with your child before naptime.^{[6]
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Expert Source

Julie Wright, MFT
Parenting & Baby Sleep Specialist
Expert Interview. 6 March 2020.} Read a book, sing a lullaby, or play a calming game with your child before you put them to sleep. The toddler will eventually equate the activity with sleeping, and it could help you put them to sleep.^{[7]
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- Calming games could include playing puzzles, blowing bubbles, or playing with Play Dough.^{[8]
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- Avoid rocking or holding your baby to sleep because this may eventually be the only way they can get to sleep.^{[9]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
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- Whatever your calming activities are, make sure to repeat the same ones in the same order every day when you put your toddler down for their nap. This will help them to understand that it’s time to get sleepy.

Part 2

Part 2 of 3:
Creating a Calming Atmosphere

1
Play calming and soothing music. Play calming sounds, like the rainforest, ocean, or quiet lullabies. This should put them in a relaxed state and more likely to fall asleep. Put the music on low so that it doesn’t keep your toddler awake.^{[10]
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- Make sure that the tempo of the music that you play is slow.
- A sound machine is a great option for playing soothing music for your toddler. These include adjustable sounds and white noise. You can even control some of these using a phone app.
2
Dim the lights. If you don’t have a light dimmer, turn the lights off completely. The more that you replicate the conditions of night time, the more likely your toddler will fall asleep.^{[11]
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Mayo Clinic
Educational website from one of the world's leading hospitals
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- Close blinds or curtains to reduce the amount of light that comes into the room.^{[12]
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  Expert Source
  
  Julie Wright, MFT
  Parenting & Baby Sleep Specialist
  Expert Interview. 6 March 2020.}
- You might also invest in a nightlight or dim lamp.
3
Give your toddler a security object to calm them down. Security objects include things like stuffed animals, blankets, or other soft items that your child can associate with sleep. Make sure that the same security object is used, and use it solely for nap time so that they associate it with sleep.^{[13]
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4
Keep yourself calm around naptime. Take deep breaths and try to relax. If you’re nervous or frustrated, your toddler may pick up on it and it could affect their mood.^{[14]
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- Even if your toddler doesn’t fall asleep, resting in bed will help them feel better. Stick with your routine and let them know that now is a time for resting whether they are asleep or not.
5
Don’t give your toddler sugar or caffeine before naptime. Cut back on sugary drinks and foods and anything containing caffeine to prevent your child from having excess energy. Make sure to read labels of anything that you give your toddler to eat or drink and avoid anything that has sugar or caffeine.
- Foods and drinks to avoid include chocolate, crackers, candy, soft drinks, juice, and packaged foods.^{[15]
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Part 3

Part 3 of 3:
Getting a Resistant Toddler to Nap

1
Reduce the time of the nap. If the child doesn’t stay asleep for the entire duration of the nap, it may be time to reduce the duration of the nap. If the infant naps for 2 hours, reduce the nap time to 1 hour.^{[16]
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Mayo Clinic
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- Eventually, the toddler may grow out of the need to nap, though many children will nap until the age of 5.
2
Move the time of the nap later in the day. If your toddler is resisting naps earlier in the day, it may be beneficial to move them towards the end of the day. Some toddlers will become defiant and resistant, and may become more tired as the day goes on.^{[17]
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Mayo Clinic
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- Make sure that the later nap time doesn’t interfere with the child’s sleep schedule.
3
Be patient with the restless toddler. Don’t get frustrated if the infant doesn’t want to nap. As the child gets older, they will need less naps during the day, so it’s important that you schedule things based on their individual needs.^{[18]
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Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Getting frustrated will stress you out and may potentially prevent the infant from falling asleep.
4
Realize that your toddler may not need naps after the age of 2. Examine the child's sleeping schedule. If they are having trouble getting to sleep at night or wake up in the middle of the night, they may no longer need naps. As children get older, they will need less sleep during the day.^{[19]
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- Each child is different, so make sure to develop a nap schedule based on the child’s needs.