The Mystery of the Missing Third Nap: Why Dropping It Too Early Can Backfire
Mar 10, 2025
Is your 6-month-old waking at 5:30 am? Have you dropped the third nap thinking it would help—only to find your baby now waking at 4 am? You're not alone, and a sleep-science explanation is behind it.
The Common Sleep Trap
One of the most frequent challenges I encounter as a sleep consultant is parents dropping their baby's third nap too early. It seems logical: if your baby wakes up too early, they must get too much sleep during the day, right?
Unfortunately, this well-meaning adjustment often leads to earlier wake times and more overnight disruptions.
As discussed in our debut episode of the Nap Trapped podcast, this "missing third nap" phenomenon is widespread—and misunderstood.
Why Your Baby Still Needs That Catnap
That late afternoon catnap serves a crucial purpose: it bridges the gap to bedtime and prevents overtiredness. When we remove it prematurely, we often ask babies to stretch their wake windows beyond what they can comfortably handle.
The result? A surge of cortisol (the stress hormone) creates a second-wind effect, making it harder for babies to:
- Fall asleep at bedtime
- Stay asleep overnight
- Sleep until a reasonable morning hour
When Does This Typically Happen?
This sleep challenge often appears around 6-8 months, precisely when most sleep guides suggest dropping to two naps. While some babies are ready for this transition, many others benefit from keeping that third nap for several more weeks or even months.
The Solution: Cap, Bridge, Rise
Rather than dropping the third nap entirely, consider this alternative approach:
- Cap earlier naps if needed to preserve room for a third nap
- Bridge to an appropriate bedtime (usually 7–7:30 pm) with a short catnap
- Support a later morning rise by maintaining consistent sleep patterns
This approach redistributes sleep rather than reducing it—an important distinction when addressing early rising.
Signs Your Baby Still Needs Three Naps
How do you know if your baby still benefits from that third nap? Watch for these indicators:
- Early rising (before 6 am)
- Multiple overnight wakings
- Difficulty settling at bedtime
- Overtired behaviours before bed
- Short, inconsistent naps
Real Example: The 4 am Wake-Up
In our podcast, we shared the story of a mum whose 6-month-old was waking at 5:30 am. Following conventional advice, she dropped the third nap and moved bedtime earlier—only to find her baby now waking at 4 am!
When she reintroduced a short 30-minute catnap and maintained a consistent 7:30 pm bedtime, those early wakings gradually resolved.
The Bottom Line
Sleep isn't just about how much—it's about timing and distribution. Before dropping that third nap, consider whether your baby is truly ready or if they might benefit from keeping it a little longer.
Remember: the longer you can hold onto three naps, the smoother the transition will be when it truly comes to dropping it.
Want to hear our complete discussion on this topic, including client success stories and more detailed implementation strategies? Listen to the debut episode of Nap Trapped, where we dive deep into "The Missing Third Nap" phenomenon.
Listen to the Episode | Subscribe to Nap Trapped
Have you experienced this with your baby? Share your experience in the comments below!
