How to manage short naps

Aug 1

Naps are not only important for babies to thrive physically and mentally, but they are also the time of day that many parents rely on in order to get things done. This is especially true for mamas like me who are running a business or work from home-that “naptime hustle” is definitely real. We, as parents, need those naps to happen just as much as our babies need them!

But many children struggle to get more than one full sleep cycle in for naps; often waking up between 30-45 minutes in. One full sleep cycle is at least 45 minutes for babies over four months old, so if your baby is sleeping less than that, they are definitely not getting the restorative sleep that they need. Preferably, babies’ naps should be 1-3 hours long depending on their age. For newborns especially, short naps are very common, but it is so important that they get at least 1-2 naps a day that are at least 1-1.5 hours long. So, what do you do when your baby is in a cycle of naps that are too short?

Unfortunately, this is a common challenge for babies under one, but you can get your baby on track by following these three steps...

Make sure your baby is not overtired or under-tired when being put down for a nap.

When a child is under age one, being put down overtired is often the cause of short naps. When they’re overtired and fussy, their cortisol levels are higher, which can impact their ability to stay asleep when transitioning between sleep cycles.

On the other hand, a baby who is over age one may need more sleep pressure built up in order to be tired enough for a good nap, especially if they are not getting much physical activity during the day.

To avoid your baby being either overtired or under-tired, make sure you are following developmentally-appropriate awake windows, which can be anywhere from 1-4 hours depending on your baby’s age. Even more important than awake windows is to watch your baby's sleepy cues closely. This means actions like yawning, becoming fussy, drooping eyes, rubbing eyes, and a glazed-over look. Even if the appropriate awake window hasn’t been reached, these signs can show that your child may need an earlier nap time that day.

If your child consistently takes short naps, they may be in a cycle of over-tiredness. In this case, always shorten their next awake window by 45-60 minutes to avoid another short nap from happening again later in the day.

Make sure your baby's sleep environment is consistent and promotes sleep.

ALL of us get our most restful sleep in an independent space that is meant for sleep. If your child is taking short naps and is often sleeping on-the-go, in a swing, or in an area that is distracting, work on moving them to a more consistent environment. You also want to treat daytime sleep the same as nighttime sleep in terms of using blackout curtains and a white noise machine. It’s true that babies should be exposed to light during the day to help with their circadian rhythm, but this does not apply to naps! Babies can wake early from naps because of light, noises, or even temperature in the room.

Don't give up on the nap!

If your baby wakes up like clockwork at the 45-minute mark, try to follow the “crib hour.” This means that you try to help your baby stay in their crib for a full hour, allowing them to self-soothe. Babies often surprise us and fall back asleep after waking prematurely from a nap, but we need to make sure we are giving them the time and opportunity to do so. If your baby doesn't fall asleep on their own after at least five minutes, you always want to try your best to help them fall back asleep, especially if baby still appears to be tired. For tips on this see our article on five ways to teach your baby how to self-soothe.

If self-soothing is unsuccessful, then shorten the next awake window, as mentioned previously. If short naps continue to be a problem, it is likely that your baby is in an overtired cycle. In this case, we recommend assisted naps as a short-term solution to help your baby catch up on sleep. This means that after first attempting the nap in the crib, you can then hold your baby, use a baby carrier, or push them safely in a stroller to help extend the nap. However, remember that this should be a short-term solution and not your go-to method for naps!