How to Drop the Nap When Your Child Starts School
(Without Everyone Crying)
Ah, the preschool nap. A relic of toddlerhood, a moment of peace in the middle of chaos… and also the reason your 4-year-old is still wide awake at 9 PM asking for one more snack and coming up with random conversation starters.
Some love it, some hate it
Let’s look at how to phase out the last nap, which if held onto too long, can cause a drop in the total amount of sleep per 24 hrs.
If your child is heading to school soon, it might be time to drop the nap and yes, an earlier bedtime is your new best friend.
Let’s walk through how to phase out the nap, what the fallout might look like, and how to make bedtime a dream (literally) instead of a battle.
Why Drop the Nap Now?
Most schools, especially kindergarten and beyond, do not offer naps. So, if your child is still napping daily, now is the time to transition to a no-nap routine to avoid exhaustion, overtiredness, and late-night shenanigans.
Plus, here’s a fun fact (that you’ll love):
Many children actually get better quality sleep and more total sleep across a 24-hour period when the nap is dropped and replaced with an earlier bedtime.
What Happens If You Keep the Nap?
Let’s say your child naps from 2–3 PM. Guess what that means? Bedtime just got bumped… and now you're fighting a wired kid at 10 PM who could easily outlast you.
In short:
Nap = later bedtime
Later bedtime = overtired or under-slept kid
Overtired kid = cranky mornings, rougher school days, and a parent who’s ready to cry into their wine glass by 6 PM
How to Drop the Nap Gracefully
1. Shift to an earlier bedtime—immediately.
If your child normally goes to bed at 8 PM with a nap, try bedtime at 6:30–7 PM without it. This will:
Preserve total sleep needs (10–12 hours overnight, ideally)
Prevent overtiredness meltdowns
Keep mornings calm and wake-ups predictable
2. Keep them moving in the afternoon.
Physical activity but not to the point of exhaustion especially if a car ride follows. Think outside time, and structure to help your child stay awake during the old “nap window.” Avoid screens and snuggly environments after lunch.
3. Watch out for car naps.
🚗 A 10-minute car nap on the drive home from school is a bedtime wrecker. If you must drive, open windows, crank music, hand them a snack, whatever it takes to avoid the dreaded catnap.
4. Expect a “transition wobble.”
You will have days where your child falls asleep on the floor, in the car, or mid-sandwich. That’s OK. Just adjust bedtime even earlier on those days.
5. Stay consistent.
Don’t bring the nap back just because they’re tired. Give it 7–10 days. Their body clock will catch up, and bedtime will start to feel like a win again.
Benefits of Dropping the Nap Before School
✅ More nighttime sleep
✅ Higher quality, consolidated sleep
✅ Easier, earlier bedtimes
✅ More time for you in the evening
✅ Better alignment with school schedules
And let’s be real: most kids don’t need to be up later than their parents. Without the nap, bedtime can be blissfully early—and you can reclaim your evenings.
Are you struggling with this transition? Drop me a note below
