Short naps are a common challenge for many parents and something that I see very frequently when working with clients. While frustrating, short naps are often a normal part of a baby’s sleep development. Understanding why they occur, how they evolve with age, and strategies to lengthen naps can help parents better navigate this stage.
So let’s dive into it!
What Factors Can Contribute to Short Naps?
1. Age
It is developmentally normal for small babies to take short naps. For babies under the age of 6 months old, they will be taking multiple naps a day. If all of these naps were 1–2 hours long, they wouldn’t have enough sleep pressure to consolidate night time sleep!
2. Inability to Link Sleep Cycles
As babies’ sleep matures, each sleep cycle lasts about 30–40 minutes. At the end of this cycle, they go into a lighter stage of sleep. If they can’t doze off again back into a deeper stage of sleep without any intervention, they may fully wake up between cycles and be unable to go back to sleep.
3. Environmental Factors
As babies start coming out of the newborn phase, they become more sensitive to light and noise in their surroundings, which can start to disrupt naps.
4. Sleep Needs
As babies grow, their total sleep requirements decrease. Short naps may happen because your baby has already fulfilled their sleep quota during the day or night. Equally, if they haven’t had enough awake time, they won’t have enough sleep pressure to drive a longer nap.
How Can We Help Babies Take Longer Naps?
Although short naps are normal at certain ages, there are a couple of ways to encourage longer naps:
1. Ensure an Age-Appropriate Sleep Schedule
Getting this right can be a game changer. Without the right amount of age-appropriate awake time, your baby may find it hard to get to sleep and also take shorter naps. By increasing awake time, you can increase sleep pressure and make it easier for them to link sleep cycles together.
See table below for age-appropriate awake times:
2. Create a Consistent Routine
A predictable pre-nap routine helps signal to your baby that it’s time to sleep. This might include:
- Reading a book
- Singing a lullaby
- Dimming the lights
- Using age-appropriate sleeping bags as a sleepy cue, even in the daytime
3. Optimize the Sleep Environment
- Keep the room dark with blackout curtains to limit distractions
- Use a sound machine to block external noise
- Maintain a comfortable temperature for sleeping
4. Encourage Self-Settling
Teaching your baby how to fall asleep independently can help them transition between sleep cycles without needing your intervention. Gradual methods, like the “pick-up/put-down” or “shush-pat” approach, can be a great place to start with small babies.
5. Be Patient
Sleep development takes time, and changes may not happen overnight. Even within the context of structured sleep training, it can take 2 weeks to consistently see one longer nap a day.
Top Tips
1. Adjust Expectations
Understand that short naps are developmentally appropriate at certain ages—particularly under 6 months. Instead of focusing on the nap length, remember that all sleep is good sleep, even if it is only a 30-minute nap!
2. Early Bedtime
If naps are short and your baby is not getting enough rest during the day, an earlier bedtime can help compensate for missed sleep. This does not mean they will wake up earlier in the morning—it just prevents overtiredness going into overnight sleep.
3. Look at the Big Picture
Evaluate your baby’s total 24-hour sleep. If they’re meeting their sleep needs, shorter naps might not be a concern.
Short naps, while frustrating, are often a normal phase in your baby’s sleep journey. By understanding the underlying causes and implementing strategies to encourage longer naps, parents can navigate this stage with confidence. Remember that consistency, patience, and realistic expectations are key.
Need Help With Your Baby’s Sleep?
Book a free call with me today for 1-on-1 help and support from a certified paediatric sleep consultant in Singapore.
