Are you struggling with short 30-40 minute cat naps? If your baby’s naps aren’t lasting as long as you'd like, you're not alone. Many parents face this challenge, but the good news is that there are strategies to help your baby nap longer and more consistently. Below, we'll cover six key areas to focus on to extend those nap times.
1. Establish a Daytime Routine
A well-planned daytime routine is crucial for helping your baby develop healthy sleep habits. This routine should outline when your baby is expected to nap and for how long. Timing is everything: not all times of the day are ideal for long naps, and putting too much effort into extending a nap at the wrong time can backfire. By understanding your baby’s natural rhythms, you can align naps with their sleep needs, which increases the likelihood of a restful and longer nap.
Why It Matters:
It helps your baby know what to expect each day.
It ensures naps happen at the most beneficial times.
It prevents over-tiredness or under-tiredness, which can shorten naps.
2. Teach Independent Sleep Skills
One of the main reasons babies struggle with short naps is the inability to self-settle. Your baby might fall asleep at the start of a nap, but they can't always resettle themselves when they wake after one sleep cycle. Helping your baby learn how to connect sleep cycles is key to achieving longer naps, and this often means teaching them how to fall asleep on their own, both at the start of nap time and if they wake up mid-nap.
Tips to Encourage Independent Sleep:
Create a consistent pre-nap routine to cue sleep.
Place your baby in their cot whilst they are awake so they learn to settle themselves.
Gradually reduce the level of assistance you provide for falling asleep.
3. Choose a Settling Method and Stick to It
Consistency is crucial when it comes to teaching your baby independent sleep. Whether it's bedtime, nap time, or handling overnight wake-ups, choosing a settling method and sticking with it will help your baby learn faster. There are several methods out there, ranging from gentle approaches to more structured sleep training techniques, but the most important thing is to pick one that works for your family and be consistent.
Common Settling Methods:
The Spaced Soothing Method: Allows for timed check-ins while your baby learns to self-settle.
The Gradual Withdrawal Method: Gradually withdrawing from your baby's cot across 2 weeks.
Pick-Up/Put-Down: Gentle reassurance without full dependence on being held.
4. Optimise the Sleep Environment
The right sleep environment plays a major role in how long your baby naps. Light, noise, and temperature can all disrupt sleep. Ensuring a calm, quiet, and dark space will help your baby stay asleep longer. Blackout curtains or blinds can work wonders for keeping the room dark during the day, preventing early wake-ups due to sunlight or daytime distractions.
Sleep Environment Checklist:
Make the room as dark as possible, using blackout curtains or blinds.
Use a white noise machine to block out household or outside noises.
Maintain a cool, comfortable temperature, around 68-72°F (20-22°C).
5. Watch Awake Windows and Sleep Pressure
Awake windows are the amount of time your baby is awake between naps. If these windows are too short, your baby might not build up enough "sleep pressure," meaning they aren’t tired enough to sleep for a long period. On the flip side, too long of an awake window can lead to over-tiredness, which makes it harder for your baby to settle into a deep, restorative nap.
Key Guidelines:
Learn your baby’s ideal awake window based on their age (for example, 3-4-month-old babies typically have awake windows of 1.5-2 hours).
If naps are consistently short, try gradually extending awake windows by 10-15 minutes to see if this results in a longer nap.
6. Be Persistent with Re-Settling
Once you've addressed the other factors, re-settling becomes the next big task. After your baby wakes from a short nap, give them some space to see if they can resettle on their own. If they can’t, step in with your chosen method of assistance to help them fall back asleep. This process might take a few days of consistent effort, but persistence is key.
Tips for Re-Settling:
Wait a few minutes before going to your baby to see if they can settle themselves.
Use your settling method consistently during nap time.
Avoid giving up too soon—change takes time, often a week or more of dedication.
Final Thoughts: Stick with It!
Getting your baby to take longer naps can feel like a big challenge, but with the right approach and a bit of persistence, it’s absolutely achievable. Cancel any plans for a few days and focus on implementing these changes with consistency. The results will be worth it—not only for your baby’s well-being but also for your own sanity!
For more support to tackle short naps and improve daytime sleep, book a free sleep assessment call, or get in touch via email - laura@sleepteacher.co.uk
