Why Your Baby Takes Short Naps and 10 Ways to Get Them to be Longer
Have you ever found yourself typing into Google, "Why is my baby taking short naps?" I've been right there with you if you have.
Are your baby’s short naps leaving you feeling like you have zero time to yourself? I know how challenging short naps can be for you and your baby. Been there, done that.
But I want to reassure you that short naps do not have to be a forever thing. You can implement strategies that can help you take small steps towards helping your baby extend their short naps. And I aim to help you do exactly that inside this blog, so reheat that cup of coffee and keep reading.
What is a short nap?
For babies over 4 months, a short nap is any nap that lasts less than 45-50 minutes or one sleep cycle. For newborns, they may go from taking 2-3 hour naps to 10-20 minute naps which is normal. For the purpose of this blog, we will stick to improving short naps for babies over 4 months of age. If you want to read more about newborn naps, PLEASE SEE THIS BLOG.
Is it normal for my baby to take short naps?
Yes, it is totally normal for babies, especially those younger than 6 months to have short naps. It is developmentally appropriate for newborns to have short naps and several infants have short naps until about 6-8 months. They can also have short naps until they are on a consistent 2-nap schedule, which coincidently also happens around the 6-8 month point.
How do short naps impact my baby?
Short naps can cause havoc putting some babies into an overtired cycle. This causes them to become super fussy, hard to settle, and even harder to get down to sleep. They may eventually fall asleep when they are tired of all the tears but we want to avoid this situation and always put the baby down at their optimal time without any tears. Wouldn’t that be the dream?
They can also cause your baby to have multiple night wakings as well. These situations also tend to exacerbate if your baby has strong sleep associations that they constantly need to help them connect their sleep cycles every time they wake up. Because of the dependent associations, your baby may be unable to put themselves back to sleep at the end of their sleep cycles causing those short naps and night wakings from happening.
If you find your baby in an overtired cycle then try to break them out of it first before dropping any sleep associations and/or starting sleep training.
How can I help extend my baby’s short naps?
It can seem confusing at first on how you can help your baby extend their short naps but I am here to help. Let’s dive deep into 10 ways you can help your baby extend their short naps. Keep in mind that not all of these may help but it is wise to understand your baby, come to an understanding of why they are having short naps, and implement some (or all) of these strategies to help them extend their naps.
10 Ways to Help Extend Your Baby's Short Naps
Timing is everything:
Every baby is unique, and so are their sleep needs. By following age-appropriate awake windows, you're setting the stage for better naps. Understanding when your baby is naturally ready to take a nap can significantly impact the length and quality of their sleep. Take the first step by answering a few answers to grab a sample sleep schedule for your baby– CLICK HERE.
2. Introduce a top-off feed before naps:
Offering a top-off feed of 2-3 ounces or breastfeeding on one side about 20 minutes before the end of their awake window can work wonders for some babies. Just remember to create a well-lit feeding environment to prevent your little one from dozing off during their mealtime.
3. Create a nap time routine
Establishing a short and sweet nap routine can work wonders. Just before every nap, have a short 5-10 minute long routine consisting of changing their diaper, slipping into cozy pajamas, snuggling up in a sleep sack or swaddle, enjoying some precious cuddle moments, and then gently placing them in their crib (or gradually reducing sleep associations). This helps set the perfect ambiance for a peaceful nap that may encourage them to be longer than 30 minutes–crossing my fingers over here for you.
4. Perfect the environment
Making sure your baby’s sleep space is safe, cool, and dark is key for optimal sleep. In the first 12 months, there should be nothing in their sleep space besides a firm and flat mattress with a fitted sheet and your baby dressed in their pjs and their sleep sack/swaddle. Some babies prefer a cold room which also allows them to sleep better. Keeping the room between 68-72 is recommended but it is okay for the room to be slightly cooler than 68 if needed. Turning on the fan in the room can also help. Have you ever done the hand test? Turn off the lights, close all the blinds and curtains, and put your hand in front of your face after your eyes have settled. Do you see it? If yes, then make the room darker. Have other kids or the Amazon delivery guy ruining those naps? Be sure to use a sound machine to help block out any extra noise. To learn more about how you can set up that optimal sleep space for your baby, reference my Favorite Products guide.
5. Break the overtired cycle
Naps can be hard if your baby is in an overtired cycle. Using age-appropriate awake windows as mentioned earlier will help with this. Your baby can also be extra fussy, difficult to soothe, and harder to get to sleep if they are overtired which makes it easier for them to get into this cycle. Reference these steps in order to break the overtired cycle.
6. Gradual Transition to Independent Sleep
Once your baby is out of their overtired cycle, you may start practicing some independent sleep habits. You can first break the dependent sleep associations that are no longer working for you and/or your baby. Over 5-8 days, gradually reduce the time spent rocking, feeding, or holding your baby. The goal is to eventually place your baby in their crib awake. This gentle transition helps them build their own independent habits.
7. Soothing Techniques
Once you're at the point of placing your baby down awake, you can employ some soothing techniques within their sleep space or out of their sleep space. You can also opt for a sleep training method to guide them toward developing independent sleep skills. If you are ready to learn more about how you can sleep train your child to gain some independence, wake up well-rested, and reclaim your time during the day then let’s chat. Simply take the first step and submit an application form to work with me 1:1 or instantly download a DIY sleep plan with over 100 pages of sleep guidance goodness that can get your little one sleeping better by the end of the week without the extra tears.
8. Embrace Crib Time
For those moments when your baby wakes up before the designated end of their nap window or under an hour but isn't crying, introduce the concept of crib time. Let them explore their surroundings and entertain themselves until the nap window naturally concludes or for as long as possible. When crib time ends, simply go inside, turn on the lights in their room, and celebrate their sleep. If they start to become fussy after crib time has started then try to implement soothing methods or your sleep training methods until the hour mark or until the end of the nap window– whichever comes first.
9. Navigating Short Nap Wake-Ups
If your baby wakes up from a short nap and isn't too happy about it, you have a couple of options. You can implement your chosen sleep training method or resort to a contact nap/hold to help get as close to the end of the nap window as possible. If getting to the nap window seems impossible then aim for the hour mark as a starting goal and work up to the end of the nap window. When you are doing the contact nap, remember it can also be a hold where they do not fall asleep. You can do the hold for 10-20 minutes and then end the nap.
10. Naps on the go
If your baby is on 3 or more naps then aim to have their last nap of the day be on the go– carrier, stroller, car seat, or in your hands. Get out to the park or run a few errands if you need to. Go make that cliche Target and Starbucks run if that’s your jam– totally my jam. If that nap doesn’t happen then no worries. Aim for a slightly early bedtime.
Remember, this journey is ongoing. And while we're focusing on helping your baby achieve well-rested sleep and improve their short naps, we also understand the desire to hold and snuggle them is always going to be there. Embrace those cuddles when you can or want to, as they're an essential part of your baby's growth and development.
Are you ready to reclaim your time during the day?
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