What to Do When Naps Interfere with Bedtime: A Guide for Parents of 6–12-Year-Olds

When Daytime Naps Disrupt the Night

You're doing your best. Your child, somewhere between the whirlwind of early school years and the budding independence of pre-adolescence, needs rest. But lately, their after-school nap is stretching into the evening—and suddenly, bedtime stretches even longer. They’re tossing, turning, or bouncing between bedroom and kitchen while you glance at the clock, watching your own evening slip away. Sound familiar?

At ages 6 to 12, children’s sleep needs are complex and constantly evolving. While naps can still be beneficial for certain children in this age group, if midday rest is making it harder for your child to fall asleep at night, it's worth taking a thoughtful look at the rhythm of their day.

Understanding the Role of Naps After Age 6

First, know this: it’s not unusual for school-aged kids to still need some quiet downtime, especially after a long day of learning and stimulation. Some children between the ages of 6 and 9 may occasionally fall asleep naturally in the late afternoon—not because they stayed up too late the night before, but simply because they’re growing and their brains are working hard.

But as children grow older, long or late naps can easily become counterproductive, turning bedtime into a battle. If your child’s nap is starting after 4 p.m. or lasting longer than 45 minutes, it may be pushing their natural sleep window later into the evening. In these cases, what might feel like helpful rest could actually be sabotaging nighttime sleep.

If you’re wondering whether your child still benefits from midday rest, you might find this article helpful: Are Naps Still Helpful After Age 6?

Shifting from Naps to Quiet Time

You don't have to eliminate afternoon rest just because it’s interfering with bedtime. But you may consider replacing actual sleep with structured quiet time. This can give your child the mental break they need—without impacting nighttime rest.

For example, instead of lying down in bed, your child could rest in a cozy corner with soft lighting, wearing headphones or listening to calming stories. Quiet time doesn’t require falling asleep—it’s about helping the nervous system slow down after a busy day.

Need help establishing this kind of routine? Learn more in how to structure a midday routine that includes naps effectively, which dives into transitioning from naps to restful alternatives in a way that works with your child’s natural rhythm.

Helping Your Child Transition Away from Long Naps

If your child is regularly napping and waking up cranky or restless at night, that’s a clear cue that the nap may no longer be serving them well. Transitioning away from these naps can be tricky—especially if they’ve become a habit.

Here's how you might begin:

• Gradually reduce nap length: If your child typically naps for more than an hour, try waking them gently after 30–45 minutes. Over time, reduce the duration even more.
• Adjust nap start time: Make sure naps happen earlier in the afternoon (ideally before 3 p.m.) to avoid interfering with the natural sleep drive at night.
• Introduce an audiobook or calming story: Instead of a sleep cue like lying in bed, use audio stories to reset their energy and allow their minds to relax without necessarily falling asleep.

Apps like LISN Kids on iOS or Android can help by offering age-appropriate, original audio stories and series that are engaging enough to hold their attention, but relaxing enough to signal quiet time. Whether your child is curled up on the couch or chilling in their room, LISN Kids becomes a helpful bridge between stimulation and rest.

When Naps Might Still Be Needed

Of course, every child is unique. If your child seems more focused, happier, and calmer after a nap—even if bedtime runs a bit later—it might be worth keeping some form of rest in their routine for now. There’s growing evidence that naps can boost attention and mood for certain children, even into the school-age years. You may want to read this: Does Napping Help Kids Focus Better in the Afternoon?

The bottom line is: consider the full picture. Is your child doing well emotionally? Are they having success in school after a nap? Or are they hyper, overtired, and wide awake at 10 p.m.? Their behavior can help you decide whether a nap is still an asset—or has become an obstacle.

Reestablishing a Consistent Bedtime Routine

If naps have disrupted bedtime long enough that the evening routine feels out of sync, you may need to hit the reset button. Children thrive with structure, and bedtime is no exception. Think about the moments before sleep as a sequence: dim lights, a warm bath, a short story or audiobook, a chance to connect emotionally. Creating this wind-down routine can act like a runway into sleep.

If you're still working on helping your child embrace restfulness during the day, this guide offers gentle ideas to make nap or quiet time feel like something positive—not a punishment or a forced pause.

Hold Space for What Your Child Needs Today

As children grow and change, so do their sleep needs. What worked for your child at age six might not work at age nine. And that’s okay. Adjusting your expectations, routines, and strategies takes time—and often, trial and error.

Your child isn't the only one figuring it all out. You are, too. And sometimes, the simple act of being present, offering a quieter afternoon, or winding down a little earlier each night, is more than enough.