How to troubleshoot naps

Does your child have a difficult time falling asleep for naps? I know, naps in general can be somewhat challenging to get under control. And all too often we you may be left wondering what you’re missing when you see that day in and day out your child is just not napping. Aren’t babies tired and supposed to nap? So what’s going on here?

I get you. It’s so frustrating! But stay put cause today I’m going to do my best to help you understand why naps may go awry and how to fix them.

Believe it or not, there are quite a few factors that significantly impact your child’s naps. Below I have created a list of all the major things that to look out for to help troubleshoot those naps. Implementing these things will optimize your child’s naps and also their overall sleep. Win-win right there.

1. Push naps and bedtime up by 15-30 min.
   It’s likely they they are being put down too early, thus totally unable to fall asleep because they’re just not ready to sleep!
   

2. Do a mini version of your bedtime routine. 

   That consistency and familiarity of bedtime will help cue your child for sleep.

   

3. Do a 10-15 minute window time in baby’s room

   This will help them literally wind down and make that transition from playtime to sleep time a smooth one.
   

4. Start eliminating sleep props:
   Make sure your baby has mastered the skill of independent sleep and start eliminating sleep crutches. Sleep crutches that are parent-dependent will produce short naps and possibly no naps at all 
If your child is dependent on something in order to fall asleep then it’s time to start eliminating sleep props in order to teach them how to fall asleep independently. This is always the number one reason why babies are unable to fall as asleep at naps & bedtime.
   

5. More exposure to sunlight:
   Getting more sunlight means you are helping regulate the circadian rhythm which directly affects when and how you sleep. It also helps regulate their sleep/wake patterns. Sunlight is One of the mort effective ways to help your child fall asleep, so try and get outside more if you can, especially if you spend a lot of time indoors.
   

6. 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.
Don’t underestimate this one!
   

7. Get in more physical activity.
   Physical activity is key for great sleep. We all sleep better when we move our bodies and are physically active. This applies to babies and adults alike. They need to exercise and move In order to tire out.
Lack of movement and exercise will definitely contribute to your child’s ability to fall asleep easily. For newborns, exercise looks like lots of floor and tummy time.
   

8. Follow appropriate wake windows.
   Following appropriate wake windows for your child’s age will ensure that they have adequate awake time before each nap and bedtime. They need sufficient awake time before naps to build much needed sleep pressure.
It’s common for parents to put their babies down too early or too late, not knowing approximately how much time they need awake. So pay attention to your baby’s sleepy cues and make sure they have sufficient quality awake time.
   

9. Make sure they’re well fed.
   This one is so often overlooked. There isn’t a baby I know who will sleep or fall asleep easily if they’re hungry. Make sure they’re meeting their daily food requirements to ensure they’re getting proper meals and full feedings in order to grow and sleep well.
   

10. 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 fall back asleep or at least allow them to get used to hanging in the crib for the duration of nap time.
Nap time counts as rest time, too.
    

11. Create a schedule for your child to rely on.

    Create a predictable schedule for your child to rely on. There is no better way to regulate sleep/wake patterns than to give your body predictibility. When your body knows what time it is, naturally sleep will become more predictable, deeper, longer and more restorative.

So tthat’s a wrap and I hope you found it helpful. Let me know how these tips worked for you.

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.