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Are your baby's naps consistently short, leaving you unsure of the reasons behind it? Do you find yourself frustrated as it seems like your baby can't nap for more than 30 - 45 minutes (sometimes shorter)? I understand that short naps can be challenging for both you and your baby, but I'm here to help you. Let's explore ways to extend your baby's naps together!
First, what is a short nap?
Short naps are generally considered to be naps that consist of a single sleep cycle, which is typically around 45 minutes in duration. It's important to note that the length of a sleep cycle can vary among babies, and some may have shorter or longer cycles. When a nap lasts 45 minutes or less, it suggests that your baby is unable to successfully transition between sleep cycles and can only complete one cycle before waking up. For example, if your baby usually sleeps for 40 minutes, that would indicate one sleep cycle, whereas a nap lasting 1 hour and 20 minutes would comprise two sleep cycles.
When are short naps normal and when can they be a problem?
Before four months of age, it is normal and healthy for babies to have nap durations ranging from 20 to 120 minutes. If your baby consistently takes short naps, it's important to remember that this pattern is not uncommon. While it can be frustrating, especially if it happens regularly, there are ways to encourage better sleep, even in newborns. Although you can't undergo formal sleep training before four months, there are strategies you can implement to promote better sleep habits for your newborn. Click here to download the 0 - 3 month sleep guide that I have created to help in those first few weeks. After four months, when babies' sleep cycles transition from newborn to more adult-like sleep cycles, this is when you can teach them how to link their sleep cycles. The ability to link sleep cycles is crucial for extending short naps. I have a downloadable 4-24 month sleep guide and plans available that can give you the one-on-one support you might need. If you're interested in exploring the plans, click here to be redirected.
How to extend short naps?
Avoid under or overtiredness
Under-tiredness refers to a state where a baby or child is not sufficiently tired. Sometimes, their apparent "boredom" may mistakenly appear as tiredness. To address under-tiredness, it's important to ensure that their wake times include stimulating activities to help them expend energy and become adequately tired for sleep.
On the other hand, overtiredness occurs when a baby is excessively tired, and can do one of two things, fall asleep straight away due to the exhaustion or take a while to fall asleep. The reason they would take a while to fall asleep is because the stress hormone cortisol is released into the brain, making it difficult for them to settle down and fall asleep. It's important to note that overtiredness can also manifest as hyperactivity and may eventually result in a huge meltdown soon after.
Follow age-appropriate wake windows to try and find their sweet spot.
Modify their sleep environment
Make the room dark
Creating a dark sleep environment will reduce stimulation and provide a comforting atmosphere that signals it is time to sleep. Darkness also supports the production of melatonin, which is the hormone responsible for regulating sleep.
To achieve a dark room, you can use various methods. Installing blackout blinds, even portable ones for when you're away from home can effectively block out external light. Alternatively, you can use materials like foil, a board, or a dark blanket to cover windows and minimise light seeping through. Don't overlook the light that may seep in from under the door. Placing a towel or using a door draft stopper can help block out this light.
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Introduce a sound machine
Using a sound machine throughout your baby's sleep can be beneficial in multiple ways. It helps mask external noises that may disturb your baby's sleep, creating a more calming atmosphere. The consistent sound from the machine can also serve as a soothing background noise that mimics the familiar sounds of the womb. By combining the use of a sound machine with a dark room, you can create an optimal sleep ambience that promotes relaxation and encourages overall better sleep for your little one.
Nap routine
In order to help your baby wind down, it's important to establish a nap-time routine. This routine doesn't have to be time-consuming, it only needs to be around 10 - 15 minutes. Consistency is key, so try to follow the same sequence of activities before each nap. For example, you would begin by taking them into their sleep environment, then change their nappy, followed by putting on their sleeping bag, last you could read a story or sing a lullaby before placing them down to sleep. By following this nap-time routine, your baby will become familiar with the sequence of events and associate it with naptime. This routine helps create a sense of predictability and signals to your baby's body that it's time to wind down and prepare for a nap, leading to better sleep.
Hunger
To eliminate hunger as a possible cause for short naps, it's important to ensure that your baby is consuming feeds regularly. Aim to feed your baby every 2.5 to 3 hours during the day, with a maximum interval of 4 hours between feeds.
The last nap of the day
Typically, the last nap of the day can be the most challenging, but sometimes it's meant to be a shorter nap. This happens when your baby transitions from multiple naps to fewer naps. For example, if your baby is still taking three naps, the first two naps would be longer, lasting around 1-2 hours each. The third nap, which is the last nap of the day, would be a shorter nap.
Similarly, as your baby approaches the transition to one nap, the second nap of the day may serve as a bridging nap to help them make it through to bedtime. This nap may be shorter in duration compared to the first nap.
They don't know how to independently fall asleep
Being able to fall asleep without relying on a sleep association, such as feeding, rocking, patting, or something similar can really improve sleep overall. Why? Because when they wake between sleep cycles in the night or during a nap, they won't need this same thing replicated when they wake. Do you feed to sleep? This is why you’ll find that feeding them to sleep at night is the only way to get them back to sleep, which can seem like the waking is happening due to hunger. A baby who falls asleep by themselves can fall BACK to sleep by themselves.
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Do you need help?
FREE Sleep Guide
If your little one is struggling with their naps I recommend downloading my free sleep guide "Improving Naps". By following the suggestions in the guide, you may see improvements in the duration and quality of your baby's naps. However, if you find that the suggestions in this guide haven't fully resolved the issue, you may require a more in-depth support from my sleep guides or plans, for 4 - 24 months click here and for 0 - 4 months click here.
Written by Alexandra Selekos I'm the founder of Babee Dreams, a certified sleep consultant and a mum of three. My approach is based on studies, training through The Sleep Consulting Academy, successful outcomes experienced by those who have used my methods and the instincts of a mother. My approach will help your baby achieve their best sleep, whilst always feeling reassured, loved and never neglected.