Top Ten Tips for a Successful Naptime
Naps are more challenging than night sleep but can be done.
Napping is incredibly important, not just for your baby’s wellbeing, but for yours too. When naps are too short, erratic or unpredictable, it can be frustrating, worrying and exhausting.
If you’re struggling to get your baby or toddler to nap, these ten tips could help.
1. Look out for sleep cues
Ideally, your baby will be ready for sleep, but not overtired which can make napping harder. Keep an eye out for signals like frowning, jerky movements, scratching their ears or head, or making grunting noises. Toddlers may get sillier, louder, or easier to upset.
2. Skipping a nap won’t make for better sleep later
Don’t skip a nap with the hope that your baby will have a better sleep later. Missing a nap will lead to overtiredness, making napping even harder. If your child has skipped a nap, they might need to go to bed earlier to make up for it.
3. It’s ok to try later
If your baby is point-blank refusing to nap, it’s ok to take a break. Try pausing, and doing something else with them. If you’re following a sleep-training technique or trying to break a sleep habit, it’s ok to revert to what you know will work – you can try again when your baby is no longer overtired.
4. Avoid device screens
TV, computers and other devices with screens emit blue light, which can disrupt melatonin production – the hormone that makes people feel sleepy. Watching TV up to 90 minutes pre-nap can lead to less nap time, or missing sleep altogether. This can add up to a sleep deficit, which can make the problem worse. Keep screen time to a minimum and after nap time only.
5. Develop a schedule
You need to find a balance between naps and feeding, so your baby isn’t waking up because of hunger. To maximise sleep it’s also important that there is enough (but not too much!) time between sleeps. For many parents, a schedule makes this easier. Every child is different, but this sleep and feeding schedule will help give you an idea of what could work.
6. Have a pre-nap routine
Bedtime routines are important – and naps need them too. Create a short pre-nap process that is a pared-back version of what you do at night. It should be cosy and relaxing, preparing your child for her nap.
7. Keep the light low and encourage quietness
Your baby will find it easier to fall asleep and stay that way in a cool, dark, quiet room. To create this ideal sleep environment, check the room isn’t too hot – between 18 and 21 degrees Celsius is ideal. Hang blackout drapes, and use white noise to block out sudden noises.
8. Consistency is key
Aim for at least one nap at home during the day – ideally the first of the day. If you’re out and about, the naps aren’t as restful as ones at home, which will lead to your baby becoming overtired.
9. If your baby stops napping, don’t panic
Your baby can stop napping for many reasons – illness, teething, a sleep regression, a growth spurt, a developmental leap, or a change in napping schedule.
During sleep regressions, your baby or toddler will change their sleeping patterns for the worse. This is exhausting and stressful, but it’s normal. This regressions generally align with big developmental leaps, around 4 months, 8 months, 11 months, 18 months, and 2 years.
Nap transitions are when a child’s sleep needs change. Commonly newborns will nap 4-5 times a day, which drops to 4 at about four months old. Then, from 5-8 months, they’ll have around three naps and start resisting the fourth. From 9-18 months this will reduce to two naps a day, and you can expect your child to continue having one (ever shorter!) nap a day until they're about 3.
10. Be kind to yourself
Naps are notoriously tricky to manage – your baby won’t have the same sleep pressure during the day as they have at night, so even small things can throw you off course.
Like everything else involving babies, be patient with yourself and them. What’s ‘normal’ won’t work for everyone, so give yourself permission to have a bit of trial and error, and allow gentle deviations from the routine when required.
Persistence, flexibility and support
Naptime doesn’t have to be a struggle. Keep an eye out for sleep regression or nap transitions, and adjust schedules accordingly. Keep persisting, ask your friends and family for help and support, and pay attention to your baby’s natural tendencies. Before long, nap time will be something to look forward to!
