Troubleshooting Short Naps
Short naps can be so frustrating, and it’s easy to feel discouraged when you’re working hard to lengthen them but don’t see improvement right away. Trust me, I’ve been there. As a mom of two boys, nap time was sacred in our house—I needed those moments of quiet just as much as they did! Once they dropped naps, I implemented "quiet time," which became just as important for our daily routine.
In this post, I want to talk about short naps: what causes them, why they’re common, and how you can help lengthen them. First, though, it’s important to know that short naps are totally normal for babies under 5-6 months. In fact, naps often take longer to develop than nighttime sleep. That said, there are still things you can do to help your baby nap longer and get into a better routine!
Whether you’re dealing with a baby who’s taking 30-minute cat naps or a toddler who just refuses to nap, short naps are one of the biggest sleep challenges parents face. Understanding why they happen and what you can do about them is key to finding a solution that works for your family.
Let’s dive into the causes of short naps and share some tips on how to troubleshoot and lengthen them!
Are Short Naps a Problem?
Short naps are only an issue if they’re impacting your baby’s nighttime sleep, causing early morning wake-ups, or leaving your little one grumpy and fussy afterward—definitely not ideal!
What’s considered a "short nap?"
A short nap is typically one that lasts under 45 minutes (which is one full sleep cycle). Keep in mind, a 30-minute cat nap at the end of the day doesn’t count, especially if your baby is on a 3+ nap schedule.
Why are naps so hard? The drive to sleep is naturally lower during the day. No sleep hormones during the day as they are at night. So, despite your best efforts, babies often take short naps - this is so common so don’t be too disheartened!
Short Naps and Newborns
It’s perfectly normal for newborns (0-3 months) to take micro-naps, often just 20 minutes or so at a time. Newborns have very immature sleep cycles, and it may take time for them to consolidate longer naps (typically closer to 5-6 months). Don't panic and know this is very normal for this age. Contact naps and baby wearing are great solutions for day time naps! Enjoy those cuddles!
Common Causes of Short Naps
Under 5-6 months
Early on, naps can range anywhere from 20 minutes to 2 hours, so don't panic if they seem to only take 20-30 minute naps! They typically consolidate closer to 5-6 months.Sleep Environment
As babies get older it’s harder for them to fall asleep in the day without their sleep environment being optimal. You might find it’s harder to get them to stay asleep on-the-go suddenly - this is very normal. You may want to start trying to encourage the longer naps in the cot.Dark room (as dark as a cave!)
Cool temperature (18-22°C)
Continuous white noise throughout the whole naptime (non-looping sounds)
Nap time routine
A consistent and predictable nap routine can make all the difference. If your routine feels rushed or inconsistent, your baby might have trouble transitioning to sleep. They need these cues to prepare them for sleep. Simple, shortened version of your bedtime routine (5-10 mins) works the best!Check your schedule
Wake times (the time your baby is awake between naps) can make or break nap lengths. You may need to adjust wake times by 5-15 minutes—either shortening or lengthening them. If you’re seeing short naps, you may need to add more wake time before the nap, try bumping it by 15 minutes, so your baby’s sleep drive is strong enough to transition through a full sleep cycle. Might mean the difference between a 30 minute nap and a 90 minute nap! For babies make sure they are actually tired vs just bored - switch up their activity, if they are then still showing tired signs get them ready for a nap.Taking a power nap before nap time
Is your baby taking a quick power snooze before their nap (e.g. feeding to sleep, power snooze in the car or buggy)? This can lower their sleep drive, making it harder for them to fall or stay asleep as their sleep pressure has been depleted.
Relient on dummy
If your baby relies on a dummy to fall asleep and wakes up when it falls out, you have a couple of options: you can either pop it back in when they wake, or you can start encouraging them to fall asleep without it by not replacing it once it has fallen out. If you choose to stick with the dummy, be prepared to keep replacing it until your baby becomes more independent with it and they learn how to replace it themselves (typically around 6-7 months old).
Are they an independent sleeper
If they are unable to fall asleep at bedtime on their own, they will likely struggle with naps during the day too. Start working on independent sleep from awake at bedtime, and follow with naps the next day. Naps evolve separately, so try working on the first nap of the day first, then the next and so on. There is also no problem in working on the longer naps in the cot, and keeping that last cat nap as a contact, baby wearing or on the go nap! It’s not going to hinder any progress you are making with the previous naps or nap time!
How to Extend Short Naps
Sometimes, extending a nap just requires a little extra effort, patience and time! If your baby is starting off in the cot for a nap, and they wake up early; you can start off by rescuing that nap which can work wonders to help lengthen. You can rescue however you can get your baby to fall back to sleep; contact, baby wearing, rocking, holding them to sleep until you are ready to teach independent sleep for naps in the cot. You can dive in when you are ready. Remember naps are hard, typically you need to work on them for a 2-3 weeks before seeing considerable improvements. If they continue to be short and you are ready to start working on independent sleep; start teaching your baby to fall asleep on their own. Whether you choose a gentle sleep training method or a more structured approach, helping your baby learn this skill is essential for longer naps and better nighttime sleep.
If you're unsure where to start, please reach out to me and I can support you every step of the way sleep training and teaching your baby how to self-soothe.
Whey are short naps common when working on Sleep Training?
It’s completely normal for babies to take short naps when you’re first sleep training! It can take time for them to adjust to falling asleep independently, and learning to lengthen naps is often a harder skill for them to master. Use cot time—an approach where you let your baby remain in the cot for an hour even if they wake up after a short nap. Sometimes they’ll go back to sleep on their own, but you are giving them the opportunity to try before rescuing them too soon! This encourages them to link their sleep cycle at naps vs getting up.
Another tip to help extend short naps
Top up Feed Before Nap Time
Another quick and easy way to help your baby take longer naps is to make sure they are well-fed before you put them down for a nap. This helps ensure that they aren’t waking up from hunger, which can contribute to them staying awake and upset after a short nap, especially if they are on a 2-3 nap schedule. But it’s important to not feed your baby to the point of sleep. If they take a quick power snooze that will deplete that sleep pressure they have built before that nap and sleep initiation may become harder and cause a shorter nap. The key to this top up feed is to keep them awake during this feed and placing them down in the cot awake, so they can have the opportunity to self soothe at the start of nap time.
Short naps are a common part of early babyhood. However, by adjusting your routine, optimizing the sleep environment, and teaching your baby to fall asleep independently, you can set the stage for longer, more restful naps down the road.
Patience and consistency is crucial! It can take a few weeks for changes to show results. Remember to give both your baby—and yourself—plenty of grace during the process. There are going to be spot on nap days, followed by terrible nap days and this is very normal and part of the process! Be consistent, keep going and you will get there.
If you're not sure where to begin or need any support while working on independent sleep and naps, please schedule a free non obligation call with me to see if I can help and that we are a good fit. Book a free 15 min call
Sleep Sweet xx
