Ah naps…that time of the day when you get to do some cleaning, sit down and relax, drink your coffee, take a shower… but then all your plans are ruined when you hear cries on the baby monitor!
This is what I dealt with until my little one turned 7 months old. She catnapped for almost Every. Single. Nap. It was so frustrating! And exhausting. My baby was grumpy and exhausted all the time, and no amount of nap tracking or schedule changing seemed to help. Getting stuck in a short nap cycle is HARD, and sometimes Googling just creates more questions than answers.
Luckily, I’m here to help! I’m going to break down what a short nap is, problems they can cause, common reasons for short naps, and how to fix them!
What is considered a short nap?
If your baby is over 4 months old, anything under an hour can usually be considered a short nap. However, if they are on a 3 or 4 nap schedule, the last nap is often a catnap (20 – 40 minutes) and this is normal. It’s just enough to help them make it to bedtime!
The most important thing to know is that short naps are developmentally normal until around 6 months of age, so you don’t have to worry about them affecting your baby’s health or development. Your baby will be just fine, I promise! And even though it is normal for younger babies to catnap, there are still things you can do to help your baby lengthen their naps over time.
Why short naps can be problematic:
If your baby is not getting enough daytime sleep, they may become overtired and fight going to bed, which can lead to increased night wakings and early morning wakings. Overall, short naps are a big cause for tired, cranky babies, and overwhelmed, frustrated parents. If you’re feeling like this, don’t worry; you’re not alone. It’s okay to feel upset when your baby isn’t sleeping well. Let’s figure out why those short naps are happening!
Causes and solutions for short naps:
1) The room isn’t dark enough.
You want your baby’s room to be PITCH BLACK. To the point that you can’t see your hand in front of your face. If you’re worried your little one will become dependent on dark rooms to sleep from now on, I get it. I felt that way too. Some babies are more sensitive to light than others, and it’s important to rule this out before diving deep into other causes. It could be a simple thing like getting some blackout curtains that fixes your short nap issue. We want to give your baby their best chance to take a longer nap, and a darker room will do that for you. Once they are napping well you can be more flexible with light and see how your little one responds.
2) Provide an ideal sleep environment.
Do a quick nap routine before you put baby down. This should be short; no more than 5 – 10 minutes. A simple routine can be diaper change, put on PJs, read a book, put in bed. You don’t have to use PJs for naps, but I highly recommend changing them into something comfier if they are wearing jeans or something with a scratchy material.
Make sure the room isn’t too hot or cold. I find 20 – 21 degrees is ideal, assuming your baby is dressed appropriately. Use a sound machine as well to block out any noise that could possibly be disturbing baby. Also, keep it boring! No mobiles or toys that light up/make sounds. We don’t want anything to be stimulating your little one. And lastly, keep it safe. No blankets, bumpers, toys…just your baby, a swaddle (if under 2 months) or sleep sack, a pacifier if you offer one, and a firm mattress!
3) Is the timing right?
Following age-appropriate wake windows can make a big difference in how well naps go! I find that we are so nervous about overtiredness that many babies are put down too early for their nap. So they might have just enough sleep pressure to fall asleep, but not enough to stay asleep for longer than one sleep cycle. And this can be confusing for parents, because if a baby is put down undertired for every sleep, they are not getting good quality sleep. This can lead to increased night wakings, early mornings, and a vicious cycle of short naps. Even though the baby appears overtired, the root of the problem is actually the opposite. Lengthening wake windows slowly by adding 10-15 minutes every few days can help solve this.
Having said that, overtiredness can also be a cause for short naps as well. If you’re struggling to understand which one it is, check out this blog about finding your baby’s ideal schedule.
4) Is baby getting drowsy before naptime?
I’m not a fan of “drowsy but awake”. This can work well for newborns, but after that I find it causes more problems than it solves. So if your baby is catching a micro nap in the stroller or car, or if they get those droopy eyes while having a feed before nap time, this may be causing the short naps. Why? Because drowsiness is the first stage of sleep for a baby, so when they are laid down, they either fight the nap or wake up too soon due to the lost sleep pressure. Instead, put your baby down for their nap wide awake.
5) Does your baby need a lot of help to fall asleep at bedtime/naptime?
If you find yourself needing to rock, feed, offer a pacifier, or soothe your baby to sleep in any other way, your baby may wake seeking that help again after one sleep cycle. Some babies will only need a little help from you, and back to sleep they go. Others may get so upset, even when you offer assistance, that the nap inevitably ends early. Teaching your baby how to sleep on their own will help them learn how to connect those sleep cycles so they don’t need your assistance to do it anymore. Check out my Instagram for tips on how to do this, or book a free 15 minute sleep evaluation here so we can discuss your current situation.
6) Is baby waking up hungry?
Depending on the age of your baby, eat-play-sleep may not work for them! If you are on a 2-3 hour wake window, and your goal is a 1.5 hour nap, your baby may just be too hungry to make it through the full nap. If your little one is eating solids, offer the meal mid wake window, and then you may have to do another breastfeed/bottle before naptime. Make sure this happens at least 30 minutes before naptime though, or baby may try to use the feed to get drowsy or fall asleep, prolonging the feed-sleep association which can be hard to break.
7) How do you respond when baby wakes from a short nap?
If your little one needs a lot of help to fall asleep at naptime, it’s best to go in quickly to try to help them back to sleep. This is a great option for babies under 6 months old, as it helps their body get used to connecting sleep cycles over time.
However, if your little one goes down for the nap independently, or if you are currently working on this skill, it’s important to give them a chance to fall back asleep on their own. If you rush in right away, you may interrupt their attempt to connect their sleep cycles. Wait 10 minutes, and if they are upset, get them up and try again for the next nap. If they are calm, you can try leaving them even longer! They may just go back to sleep. Whatever you choose to do, I always recommend waiting at least 10 minutes after getting them out of bed before offering a feed.
Hopefully this helped you troubleshoot those short naps!
Babies are not robots, but we can help them learn to sleep well by providing an environment conducive to sleep, following an ideal schedule, and teaching them independent sleep skills. If you feel as though you’ve tried it all to get them sleeping better, remember that it is normal for babies to take short naps up until around 6 months. Some babies may figure it out sooner or later than this, and that is okay too. If you’re wanting better sleep now, always focus on independent sleep skills! This is a game changer for short naps and nighttime wakeups. If you need any help with this, book a Sleep Evaluation Call so we can discuss your situation and see if personalized sleep support would work for your family!
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Have some sleep questions that need answering? Near or far I would LOVE to hear from you! Golden Dreams Sleep Consulting is based out of Golden, British Columbia, but works with families all over the world. All packages and services are available via phone, email, and WhatsApp!