What Is ‘Quiet Time’ and Why Is It So Important When Dropping the Nap?

Most preschoolers begin to resist their afternoon nap somewhere between 2.5 and 3.5 years old. But what many parents don’t realise is that nap resistance doesn’t automatically mean your child is “done” with daytime sleep.

Dropping the nap too quickly often results in:

• late-afternoon emotional crashes

• overtired evenings

• more night wakings

• split nights

• night terrors

• very early starts

So the transition needs to be gradual — and one essential step is often missed altogether: quiet time.

Why Nap Dropping Is a Gradual Process (and Why That’s Frustrating)

Before a nap disappears completely, most children go through a messy in-between stage.
Parents often tell me:

• “They fight the nap but then they’re a disaster at 4pm.”

• “Bedtime is all over the place.”

• “Some days they sleep, some days they don’t, and I don’t know what’s right anymore.”

·       ‘’we dropped the nap and he slept through the night at first but then he started waking frequently, starting the day at 5am and having lots of meltdowns during the day’’

This is normal.
But navigating it well can be tricky because every child’s rhythm is different, and small changes in nap length or timing can make a big impact on both daytime behaviour and overnight sleep.

This is where quiet time becomes incredibly valuable.

So… What Is Quiet Time?

Quiet time is a restorative, low-stimulation break during the day — especially on no-nap days — that helps your child’s brain and body reset without relying on sleep.

It is:

• in a bedroom, ideally on the bed or in a cosy space

• dim, calm, and quiet

• independent, or working towards independence

• filled with simple, soothing activities

It is not screens, bright-room craft time, or running around the house.
Screen time may seem like a break, but it’s actually stimulating the brain, not resting it.

Why Quiet Time Is So Important During the Nap Transition

Here’s what I see in families all the time:

✔ Children who have quiet time cope much better in the late afternoon
✔ Bedtime becomes smoother and more predictable
✔ There are fewer overtired meltdowns
✔ Nights improve because the nervous system has had a midday reset
✔ Children build confidence being alone in their room
✔ Their sleep space becomes associated with calm, not just bedtime battles

When quiet time is introduced consistently, parents often tell me:

“We had no idea such a small change could make such a big difference.”

And it really does.

Because quiet time doesn’t just fill the gap left by the nap —
it supports emotional regulation, sensory balance, and overall sleep quality.

How to Start Quiet Time (Without It Becoming a Battle)

The full approach is something I tailor individually for each family — your child’s temperament, attachment style, sleep patterns, nursery days and daily routine all influence the right way forward.

But here is the general framework:

1. Begin WITH your child

Start in a dim, quiet room together with low-key activities.
This sets the tone and takes the pressure off.

2. Introduce independence slowly

Step out for short periods at first, then build up.
Some children take to this quickly; others need a more gradual approach.

3. Keep it consistent, not perfect

Quiet time works best when it's part of the daily rhythm, but it's not about perfection.
It’s about giving your child’s nervous system the break it needs.

4. Use simple, calming activities

Activities should be quiet, non-electronic, and easy to manage:

• simple books

• puzzles

• lacing cards

• magnetic sets

• colouring

• matching games
  (You don’t need a huge list — a small, rotating set is often best.)

Many families use a “quiet time box” reserved only for this part of the day.

A Note on Bedtime During the Nap Transition

When naps are inconsistent, bedtime often needs to shift too.
Most children do best with:

• a slightly later bedtime on nap days

• an earlier bedtime on no-nap days

This helps prevent overtiredness — but the exact timing varies from child to child.
This is something I help families fine-tune in consultations because even a 20–30 minute change can make bedtime dramatically easier.

If You’re Struggling With Nap Resistance or Overtired Evenings… You’re Not Alone

This transition phase is notoriously challenging.
Quiet time can make a huge difference, but the way you introduce it matters, and every child handles the nap drop differently.

If you’re unsure whether to:

• keep the nap

• shorten it

• alternate days

• drop it entirely

• or rely more on quiet time

…that’s exactly what I can help with.

I support families through this stage all the time, and we can create a personalised plan that fits your child’s temperament and your family routine — without the stress and guesswork.

👉 Book a support session
👉 Or email me if you’d like help deciding what your child needs right now

Quiet time is a small shift that often leads to huge improvements — and you don’t have to navigate it alone.