#05: 5 Ways to Improve Your Baby’s Short Naps
Welcome to Episode 5 of "Creating Well-Rested Families," hosted by me, Unnati Patel, your certified pediatric sleep consultant and sleep bestie.
Inside this podcast episode, we're tackling a common parenting challenge: short naps. Short naps are normal, especially in younger babies, but they can be frustrating for parents especially when it leaves them with no time to get anything else done during the day. Today, I'll share five strategies to help you extend your baby's nap time and reclaim some of your own time back during the day.
Short naps are a common experience for babies, especially at a younger age. They can occur after regressions, illnesses, or changes in routine, such as travel. If your baby is experiencing short naps, know that it's normal, but there are ways to improve their duration and quality.
Episode Highlights and Key Takeaways:
Assessing Your Baby's Schedule: Start by assessing your baby's schedule. Are they following age-appropriate awake windows? Are you putting them down for naps at the right time? Following a consistent schedule and paying attention to your baby's sleepy cues can help improve their nap quality. Listen or read more about awake windows here.
Establishing a Nap Time Routine: Creating a consistent nap time routine can help signal to your baby that it's time to sleep. Consider implementing an EAT-PLAY-SLEEP routine throughout the day, and keep the nap routine simple yet consistent. For babies, younger than 6 months you may need to do an EAT-PLAY-EAT-SLEEP routine which is also okay. Avoid feeding your baby to sleep to prevent associations between feeding and napping.
Creating an Ideal Sleep Environment: Ensure that your baby is sleeping in an ideal sleep environment. This includes a dark room, a comfortable temperature, and soothing sounds from a sound machine. While it's important to prioritize ideal sleep conditions, don't hesitate to be flexible and allow for naps on the go when needed. To learn more about optimizing your child’s sleep space for sleep reference this podcast episode.
Handling Short Naps:
If your baby takes a short nap, don't rush in right away. Pase, take a moment to assess how they wake up, and then attend to them accordingly. If they're content, consider implementing crib time, where your baby spends some time awake in their crib. Over time, gradually extend crib time to encourage longer naps.
If your baby wakes up crying from a short nap then attend to them as needed and soothe them back to sleep. If that doesn’t work then offer a contact hold or a contact nap to help extend their nap window. Or you can implement a sleep training method of choice if that is where you are with your sleep journey.
Consistency is Key:
Remember, consistency is key when implementing these strategies. While it may take some time to see improvements, sticking to a routine and staying patient will pay off in the long run. Short naps are just a phase, and with the right approach, you can help your baby transition to longer, more restful naps.
Relevant Blogs:
Baby’s Sleep Schedule During Their First Year
Baby Nap Schedule: When and How to Drop Naps
Why Your Baby is Taking Short Naps
Why Your Baby Takes Short Naps and 10 Ways to Get Them to be Longer
Conclusion and Engagement Encouragement:
Short naps can be challenging, but they're a normal part of your baby's development. By following these five strategies, you can help improve your baby's nap time and reclaim some of your own time during the day. For more tips on improving your baby's sleep, feel free to join our free community membership to ask your baby sleep questions anytime. You can also contact us on our social channels or simply email me.
Engage with the Show: Your engagement and feedback help us make this podcast even better, so don’t hesitate to reach out.
Connect with Unnati:
Instagram: @nestedtorestedsleep
Facebook: @nestedtorestedsleep
Website: https://www.nestedtorestedsleep.com/
Email: Contact@nestedtorestedsleep.com
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Thank You for Listening!
Stay tuned for more episodes where we continue to empower and support you in your journey to creating well-rested families. Until next time, keep resting, and remember, you're doing an amazing job.
References:
Horváth, K., & Plunkett, K. (2018). Spotlight on daytime napping during early childhood. Nature and science of sleep, 10, 97–104. https://doi.org/10.2147/NSS.S126252.
Mindell, J. A., Leichman, E. S., Composto, J., Lee, C., Bhullar, B., & Walters, R. M. (2016). Development of infant and toddler sleep patterns: real-world data from a mobile application. Journal of sleep research, 25(5), 508–516. https://doi.org/10.1111/jsr.12414.
Mindell, J. A., & Owens, J. (2003). "A Clinical Guide to Pediatric Sleep: Diagnosis and Management of Sleep Problems." Philadelphia: Lippincott Williams & Wilkins.