in this post, you'll learn:
As expecting moms, we anticipate that naps are something that babies will just do easily because we've heard so much about how babies love to nap. This is actually quite the opposite of what usually happens though. Since day sleep is much more difficult for babies than night sleep (this is down at a biological level), frequent short naps are common in the first 6-months.
What is considered a short nap?
A short nap is one that lasts less than a sleep cycle, so typically less than 45-60 minutes. If your baby is napping longer than that, they are connecting sleep cycles and have moved into a second one.
Are 30-minute naps really a problem?
There is conflicting evidence on this, but personally for me I say yes, it is. Here's why I feel that way:
Short naps can lead to a fragmented day schedule, which can make the end of the day tricky - cranky baby and a weird, inconsistent bedtime day-to-day.
Short naps tend to lead to more frequent night wakings (though not always!).
Babies aren't completing a sleep cycle, which prevents the restorative nature of the nap.
It drives you NUTS (and that's a problem) and leads to you obsessing over things.
Why does my newborn take short naps?
Simply put, they just aren't developmentally ready for longer naps. It is normal to see your newborn take 20–120-minute naps. Day sleep doesn't even begin to get longer and more predictable until about 5 months of age, and it is common to see this not happen until night sleep becomes more solid. This is due to the way their brain processes sleep in those first few months.
Should I rescue a short nap?
Ultimately this will look different on a day-to-day basis depending on your family's needs and activity level. I hate to use the word "should" because it tends to put unnecessary pressure on parents, however if you are in the position where you are able to rescue and extend a short nap, I say go for it. Even extending just one short nap can help your baby's mood throughout the day.
If you do choose to extend the nap and after 10-15 minutes, they still aren't having it, it's time to get up. Open the curtains, sing your wake-up song, and start the next wake window.
Why is the last nap of the day so hard?
The first nap of the day (for babies taking 2-3 naps) tends to be an extension of night sleep, which is why getting through that first wake window can be hard for them, with the first nap typically being the longest. As the day goes on, naps get harder.
Since their sleep motivation is lowest at the last nap of the day, it's common for it to be a cat nap. This isn't always a bad thing! Sometimes we just need something short to tide over to a reasonable bedtime, when a long nap would lead to a late bedtime.
Honestly, do NOT stress over this last nap. In fact, if your baby has been struggling with crib naps, don't even try it! A car, carrier, contact, or stroller nap will be just fine and even best if that's the easiest for them to fall asleep.
How do I get my baby to take longer naps?
Extending The Nap
Picking your baby up and leaving the sleep environment may inadvertently reinforce short naps. When you can, especially with newborns, try to pick them up and rock them back to sleep for 10-15 minutes or replacing the pacifier if you choose. Don't worry about creating negative sleep associations in the newborn phase. Developmentally, you are just meeting them where they are at!
Set Up An Optimal Sleep Environment
Has anyone ever told you to let your baby (especially newborns) sleep in the bright light with noise to regulate day/night confusion? Throw it out. It's useless. What they should say is bright light when awake and darkness when it's time to sleep.
You wouldn't be able to fall asleep in those conditions, so why should your baby? Have a nap time routine similar to the bedtime one, black out the room, turn on the sound machine, and get them in comfy clothes (including taking out any hair ties or bows).
Use the same cues as night sleep, including a swaddle or sleep sack. This is going to cue their brain that sleep is coming, making onset quicker with much less crying.
Make Sure They Are Tired Enough
Sleep cues are a reliable form of planning naps in the newborn stage (until about 3 months). However, the older your baby gets, the more similar tired, bored, and overstimulate cues become. I often find parents laying their baby down for a nap because they were flashing cues, with a good chunk of time left in their age-appropriate wake window average, only to have their baby awake and ready to roll 20 minutes later.
Long naps start with wake windows. Check for their age-appropriate averages and then adjust according to cues for babies 4-months and older.
Keep Them Awake At Feedings
Naps at the breast or bottle, even if brief, can steal a lot from their sleep motivation. If your baby is prone to falling asleep at a feed (therefore taking a short feed + short nap), try to undress them for the feeding, burp frequently, and make sure they are in a brightly lit area.
Remember, snack feeds = snack naps. However, if this does happen make sure you add 10-15 minutes to their wake window or else you will likely see a nap refusal.
Start Working On Independent Sleep
What your baby needs to fall asleep at the onset of their nap is what they will need around 30-60 minutes later to enter the next sleep cycle. Naps are unlikely to consolidate until your baby is more efficient at connecting sleep cycles at night on their own.
I always recommend working on night sleep before day sleep. I know what you are thinking..."Harlee, that's a problem, too." No worries, I know it is. That's why I've written a comprehensive eBook with my proven RESTED framework to make this process to 11–12-hour nights as seamless as possible for your family. Prefer something customized and unique to your family? I can write a sleep plan for you and support your family through the process, too.
Ready for sleep?
If you're overwhelmed with the information, or just not sure how to get started, there are resources to help. I'm going to help you get there and make it as easy as possible so you can thrive in motherhood and your baby can be happy, healthy, and ditch the cycle of being cranky + overtired.
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This 60-page eBook teaches you everything you need to know about setting a foundation to make sleep teaching easiest on your baby, responding in a supportive way that promotes independence, and maintaining these new skills.
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