Push the morning nap to 11 am. Keep it here for one week.
Take your toddler outside in the morning and expose him to natural light. This is a natural cue for his body to stay awake. Run errands, go for a stroll or take a trip to the playground.
Arrange a morning play date to keep your toddler distracted and stimulated.
Offer a snack at 10 am.
At 10:40 am go to his bedroom. Do a quick, calming pre-nap routine to help him unwind and settle for sleep. Your toddler should nap in his darkened bedroom, with white noise, to ensure he gets long, restful sleep.
If he naps less than 2-3 hours, move bedtime one hour earlier.
For the next few weeks, if he’s cranky in the afternoon, give him a 20 minute nap in the stroller/car seat to take the edge off.
Make sure to leave a 3-4 hour window before bedtime. If a late cat nap disrupts bedtime, skip it and move bedtime as early as 6 pm. Always prioritize bedtime over a late nap.
Every 3-4 days push the morning nap later by 15 minutes until nap time is 12 pm. Easy does it.
Naps will stay at 12 pm for several months. After your toddler turns 2, nap time usually gets pushed to 12:30-1 pm.
Stick with an earlier bedtime when you initially start the 11 am nap. As you move nap time later every few days, you can adjust bedtime a bit. See what works best for your little one.