What to Do When Your Toddler Refuses to Nap
Some toddlers sleep too little. Others sleep a lot. And some seem to sleep at exactly the wrong times. But one of the most stressful sleep challenges for parents is a toddler who won’t nap enough—even when it’s obvious they need the rest.
So why does a clearly exhausted toddler fight daytime sleep so hard? And more importantly, how can you help them nap more successfully? Let’s unpack what’s really going on and what you can do about it.
Why Toddlers Resist Naps
It may feel baffling to adults—who would happily accept a midday rest—but toddlers often have very real reasons for saying “no” to naps.
1. Your toddler is overtired
If your child dozes off in the car, becomes unusually irritable in the afternoon, or seems exhausted by dinnertime, they may already be too tired. When children become overtired, their bodies release stress hormones that make it harder to relax and fall asleep—even though they desperately need rest.
2. Your toddler is overstimulated
Busy play, exciting games, loud environments, or even small amounts of sugar late in the day can overstimulate a toddler’s nervous system. When their mind and body are too revved up, it’s difficult for them to notice or respond to sleep cues.
3. Your toddler doesn’t want to miss out
Toddlers are natural explorers. When the world feels exciting, naps can seem like an inconvenience standing between them and fun. Curiosity and independence often peak during the toddler years—and naps are sometimes the first thing they try to give up.
4. Naptime isn’t quite right
Sleep timing matters. If a nap comes too early, your toddler may not be tired enough. Too late, and they may be overtired. Finding that ideal “sleepy window” can take a bit of trial and error, but it makes a big difference.
How to Encourage Better Naps
If naptime has turned into a daily struggle, take heart—this phase is common and very normal. With a few small adjustments, many toddlers return to napping more easily.
Adjust the timing
If overtiredness is the issue, try putting your toddler down about 15–20 minutes earlier than usual. Many children benefit from resting after two to three hours of active play, even if they don’t appear sleepy yet. Often, once they slow down, the tiredness becomes clear.
Build in calm, quiet play
Spend time doing low-energy activities—like reading, puzzles, or drawing—in your toddler’s room during the day, including before naptime. This helps your child associate their room with comfort and calm, not just separation or sleep.
Use consistent background sound
Introducing steady, gentle background noise before and during naps can help signal that rest time is approaching and block out household sounds that might disturb sleep.
Darken the room
A dim or dark room supports your toddler’s natural sleep rhythms. Reducing light can make it easier for them to settle and stay asleep.
Offer a comfort item
A favourite soft toy or blanket can help toddlers feel safe and soothed during rest time. When used consistently at naps and bedtime, it becomes a powerful signal that sleep is coming.
Practice calming breaths
Simple breathing exercises can help toddlers wind down. Try breathing together slowly, using gentle movements and positive encouragement. Over time, this can become a familiar and comforting part of the nap routine.
Praise progress indirectly
When naps go well, talk positively about it where your child can overhear—perhaps to another caregiver or even a toy. Toddlers often respond strongly to this kind of indirect praise and may feel proud and motivated to repeat the behaviour.
Common Toddler Nap Questions
How long should a toddler nap?
Most toddlers nap for one to two hours a day. Longer naps can be fine if nighttime sleep remains solid, but excessive daytime sleep may push bedtime later or disrupt night sleep.
What time of day is best for naps?
For many toddlers, early afternoon—after lunch—is an ideal naptime. Most children transition from two naps to one between 12 and 24 months.
How much total sleep do toddlers need?
Sleep needs change gradually:
- Around age 2: roughly 11–12 hours per day, including naps
- By age 5: closer to 10–11 hours per day, often with no naps
Final Thoughts
Nap refusal can be exhausting—for toddlers and parents alike—but it’s usually a temporary stage rather than a permanent problem. By paying attention to timing, reducing stimulation, and creating a calm, predictable routine, you can gently guide your toddler back toward more restful days.
Patience, consistency, and flexibility go a long way. And remember: even quiet rest time has value, especially during the busy toddler years.