All about naps

This week’s topic is hands down one that gets some of the most questions. Naps. They can often be hard to figure out, hard to implement into your child’s daily routine, and something that so many people struggle with…but guess what? It’s so common. Naps can be the ultimate mystery and today we are going to break it all down and I’m going to give you everything you need in order to ensure that your child is taking the best naps humanly possible.

Let’s jump right in and start with answering some of the most popular nap-related questions.

How do I ensure that my child naps well?

I want to start out by saying that in order for your child to nap well, you need to factor in a few things like what I have mentioned below which will make all the difference to your child’s daytime and night time sleep.

• Do a mini version of your bedtime routine.
  That consistency will help cue your child for sleep and let them know what’s happening next in the routine.

• Set up a conducive sleep space
  You want the room to be conducive for sleep; This includes room-darkening shades, a white noise machine and a quiet, familiar space for your child to sleep in during nap time.
  

• Do a 10-15 minute window time in baby’s room
  This will help them literally wind down and make the transition from playtime to sleep time a smooth one.
  

• Make sure your baby is well fed.
  Full feedings, adequate feedings are a must in order for any baby/child to sleep well. Babies who don’t eat well also do not sleep well.
  

• Ensure good quality awake time
  This means that your baby is not sitting in a bouncer or stroller the entire wake window, their bodies and minds are active, learning, taking in new things and exploring.
  

• Make sure they have lots of physical activity
  Physical activity is key for great sleep. They need to exercise and move In order to tire out.
  

• Get out and soak up that natural sunlight.
  This will help regulate the circadian rhythm, the best way to ensure great sleep!
  

• Make sure they have appropriate wake windows for their age.
  An age appropriate schedule and wake windows is a must. They need sufficient awake time before naps to build sleep pressure in order for them to fall asleep and stay asleep.
  

• Make sure your baby has mastered the skill of independent sleep.
  Eliminate sleep crutches. Sleep crutches that are parent-dependent will produce short naps and possibly no naps at all.
  

• Give ample time in the crib for nap time (1-1.5 hours) depending on their age.
  Don’t rush in to take your baby out if they only slept 20-30 minutes. Give them time to fallback asleep or at least get used to hanging in the crib for nap time.
  

• Create a schedule for your child to rely on.
  There is no better way to regulate sleep/wake patterns than to have a predictable schedule that your child can learn to rely on. That includes waking them up in the morning at the same time, sticking to approximately the same naps every day, a consistent bedtime and bedtime routine, etc…

How long should my baby nap for?

Generally speaking, a nap shouldn't be longer than 2 hours. However, it depends on the age and circumstance. Some babies on a one nap schedule sometimes need 2.5-3 hours while babies on a 2-3 nap schedule are better off capping their daytime sleep. Many newborns can't even go longer than 30-45 minutes in general. bottom line: You don't want them oversleeping during the day or it can cut into their night time sleep.

Do all naps have to be in the crib?

No, not all naps need to be in the crib, although I find they sleep better in their crib, especially when they are used to it and associate it with sleep. But if you don't like being stuck at home or have errands to run, you can do a nap on-the-go if it's preferable to you. Always aim for 1-2 naps in the crib so your baby is used to the crib in general.

What if my baby misses a nap?

It happens! If this happens, you can either 'save the nap' or try for another nap again in an hour or so and adjust bedtime a drop earlier to accommodate for missed sleep. They may be cranky and overtired but this is normal, allow for some rest time in the afternoon if necessary for toddlers or older children.

Do naps have to be the same time every day?

When babies have a good routine and schedule, their naps usually fall into a pattern of being more predictable. And the opposite is also true, When daytime sleep is largely inconsistent, babies tend to take much shorter naps. Give or take a half hour is fine, but generally, yes you're better off with them being more consistent because that alone will help promote better daytime and night time sleep.

When does their daytime sleep consolidate more?

Daytime sleep usually consolidates more as babies get older and start dropping their naps and as their sleep patterns become more organized. As newborns they tend to catnap, which is normal as they have shorter sleep cycles than adults do, but in addition to that, they are also taking multiple naps a day which means some of those naps will be shorter in length, too.

What if my baby is a chronic cat-napper?

Some babies are indeed chronic cat-nappers and there are many reasons why they do this. I know, it can be so frustrating to have a cat-napper on your hands, especially when you are looking forward to that much needed ‘you’ time. I will just say that catnapping in general and in the newborn stage is normal, especially while your little one is taking multiple naps a day, and their sleep tends to consolidate naturally as they get older and drop down to 2 and even 1 nap. However, there is a ton you can do to help your baby take longer naps, it’s just a matter of first figuring out exactly why your child is catnapping and how to fix it. I have designated an entire post on this topic so go check it out here to get the lowdown on cat naps, how to prevent them, how to combat them and how to implement them when needed.

What if my baby only does contact naps?

There is so much to say about the contact nap! Contact naps can be so sweet, so nice, so helpful at times, but they can also be a hindrance, especially if your baby doesn’t know how to nap anywhere else except outside of your arms. This can be very frustrating! On that note, It’s never too early or too late to teach your baby how to fall asleep independently in their own sleep space and now is a great time! And if you aren’t quite ready to give up the contact naps, then don’t. Save one nap for a contact nap and the rest for the crib. I recommend using the contact nap for the last nap of the day, when babies are likely anyway going to catnap or have a more difficult time falling asleep. Use the contact nap to your benefit. Read more HERE for more info on the contact nap.

When can I expect my baby to drop the nap completely?

There is a wide range for this, but on average, babies start to drop the nap at around 3-3.5, some much sooner and some later. Many 2 years olds will start fighting naps, which is the start but it doesn't mean they're fully ready to drop it. And many 2-2.5 year olds stop napping, although most of them still need some daytime sleep at that age. If you have a toddler and aren’t sure when exactly to expect he’ll drop the nap, check out this post for more info on that.

What about naps when my baby is sick?

This is such a great question! All nap rules go out the window when your child is sick. If they are sick or have fever, there is no such thing as over-exceeding sleep, as sleep is the best medicine, and they will likely need to take longer or extra naps and this is ok and even necessary. So don’t worry about how long your baby or child is napping for when sick, they need it and it will not disrupt bedtime or their overall sleep in general. Similarly they may sleep longer when they are going through a growth spurt. You may find that your child is sleepier than usual and this is normal, let them sleep, they’ll get back to normal when the growth spurt has passed.

Naps during sleep training

Let’s talk about naps during the sleep training process and answer some popular questions and concerns that parents have when it comes to naps and sleep training.

It can be so intimidating to think of tackling naps if your child is not particularly a great napper to begin with. Naps can often be a struggle during sleep training and we’ll get into why. I have worked with so many different families, some whose babies caught on super quickly for naps and some whose babes took their sweet time to really start napping nicely. Sometimes it’s a matter of your child getting used to this new schedule and getting used to connecting their sleep cycles during nap time and more often than not it’s a matter of how we are responding during the method.

Babies generally aren’t as tired during the day as they are at night, so they put up more of a fight. Their sleep drive is lower than at night and they are much more aware of what’s going on - AKA they put up a greater resistance. This is normal, so don’t fret!

It can take naps anywhere from a couple of days to a couple of weeks to tackle, depending on the method and on your responses. So as always, consistency is key here, guys!

Which should you tackle first during sleep training, naps or nights?

It's recommended to start with nights and then move onto naps the next day. You don't want to start during the day and risk your child not napping at all, as this will cause severe over-tiredness and not set him up for success for the night.

Do you need to nap train and night train at the same time?

You do not need to, per se, but it is definitely recommended to do so. Being consistent throughout the sleep training process and sending a clear message to your child about what to expect is the most effective approach, however, some people choose to nap train only after they tackle nights. Sometimes this works and sometimes not. It's something you need to try and see how it works.

How long will it take for my baby to catch on with naps?

If you are consistent with your responses, then you can see results in just a couple of days, however, it's normal for naps to take a bit longer to tackle than nights. Babies aren't as tired during the day as they are at night and they often (not always) fight naps a lot harder. It's a huge learning curve and they all respond differently. Often, when night sleep is better, naps are also a lot better. It can take a couple of days to a couple of weeks for naps.

What if my baby doesn't nap during sleep training?

This can happen! And I even tell parents to expect it. Don't worry, though, your baby will eventually nap and there are 2 options of how to handle this in the meantime.

1. Save the nap (do what you need to do to help your baby fall asleep after giving them ample time to try on their own).

2. Take your baby out after the hour and try again in another hour or so.

Baby Naps by age

Below I have outlined age appropriate naps for your child. These are just averages, and of course you may have some babies who nap longer and some who nap shorter than the numbers and times listed below, but these are the most average, typical naps for babies.

0-2 months

• 4-5+ naps 5-6 hours daytime sleep

• Note* It's normal for babies to catnap in the first few months of life.

3 months

• Approximately 4 naps

• 4 hours daytime sleep

• 45-90 minutes per nap

4 months

• 3-4 Naps

• 4 hours daytime sleep

• 1-1.5 hours per nap

5 months

• 3 Naps

• 3.5 hours daytime sleep

• 1-1.5 hours per nap

Note* Baby starts transitioning from 4 to 3 naps.

6-8 months

• 2-3 Naps

• 3-3.5 hours daytime sleep

• 1-1.5 hours per nap

Note* Baby starts transitioning from 3 to 2 naps. The third nap is usually a short cap nap.

9-12 months

• 1-2 Naps

• 2.5-3 hours daytime sleep

• 1.5-2 hours per nap

Note* Many babies start dropping their second nap at around a year old. Some keep it till much later.

12-18 months

• 1-2 Naps

• 2-2.5 hours daytime sleep

• 1.5-2 hours per nap

Note* Most babies transition from 2 naps to 1 at this age.

18-24 months

• 1 Nap

• 2-2.5 hours daytime sleep

• 1.5-2 hour nap

Note* If your baby is still taking 2 naps, it's a good time to transition to one nap.

Toddler naps

• 0-1 Nap

• Takes occasional nap

• 1-2 hours daytime sleep 1.5-2 hour nap

Note* Many toddlers start dropping their naps by the age of 2-2.5 years old. Reinforce quiet time in the afternoon at some point to help your toddler wind down and decompress. They still need this down time, even when they aren’t actually sleeping anymore during the day. This is so important, especially as they drop their naps. This reinforced quiet time will help them make it happily to bedtime without being crazy overtired or overstimulated.

No two naps are the same

Last but not least, I wanted to mention that no 2 naps are the same. Yes, they tend to consolidate and solidify as your baby gets older, but it is normal for naps to vary from day to day. Some days, a nap can be 1.5 hours and some days it could be 1 hour and 15 minutes. The slight variation and the duration of naps is to be expected and you should try not to expect your child to do the same exact naps day in and day out. Some days your baby will be more tired than others and need that extra bit of sleep and some days his sleep needs may be a drop lower and he may not need as much sleep. All of these things are to be expected, so don’t panic when you see this happen. adjust wake windows and bedtime accordingly.

And that’s a wrap on naps, y’all!

What questions do you have about naps?

If you have questions about your child’s naps, feel free to send me a message or book a free discovery call so that I can answer all of your questions.