Why Your Baby is Taking Short Naps
If you're a parent that has searched for answers to this question, “Why my baby takes short naps?” then let me just say that you aren’t alone. We have all done it. Me over here raising my hand, been there done that.
You probably have noticed that your little one isn't napping for long stretches. Or they may have gone from taking perfectly long naps to catnaps leaving you with no time to get anything done.
It’s common for babies, especially in their first few months, to take what we call "catnaps." While these quick sleep sessions are totally normal, they can be a bit frustrating, especially when you’re hoping for a bit more quiet time. But don't worry, we're here to educate you on why your baby is taking short naps.
What’s so unique about naps?
During the initial years, your baby's sleep patterns will change dramatically. As they grow, their periods of wakefulness increase, naturally reducing their overall need for sleep during the day.
However, throughout this early stage, the importance of daytime naps parallels that of nighttime sleep. Naps provide crucial benefits, not only by meeting your baby’s basic sleep needs but also by supporting their cognitive development, emotional growth, self-regulation, immune health, and heart function.
What is considered a "Short Nap"?
When we talk about short naps, we mean naps that last less than an hour. For newborns, it's common to nap from anywhere between 30-45 minutes, which is just about the length of one sleep cycle for them. For newborns, a short nap would be a nap where they wake up under 30 minutes. As babies grow, their nap times usually get longer, and by the age of two, many toddlers can nap for about two hours. For infants, a short nap would be anything under 45-60 minutes.
Why Do Short Naps Happen?
The Sleep Environment: One big reason for short naps is the sleeping environment. If the room is too bright, your baby might wake up after completing one sleep cycle. Darkening the room with blackout curtains can really help in encouraging them to go back to sleep.
Nap Timing: The timing of the nap also plays a crucial role. If babies are put down too early or too late, they might not sleep well. It’s important to watch for signs of tiredness and get the timing just right. Studies summarized by the Sleep Foundation, state that sleep schedules based on age-appropriate awake windows are essential for healthy sleep patterns in babies.
Learning to Sleep Independently: Sometimes babies need to learn to fall asleep on their own. If they always rely on being rocked or fed to sleep, they might struggle to fall back asleep on their own if they wake up from a nap.
Hunger: Another reason could be hunger. Babies who aren’t fully fed might use naptime to catch up on some needed calories, leading to shorter naps. Ensure your baby is well-fed before naptime but try to keep feeding separate from the sleep routine to avoid creating a sleep association with eating.
Challenges when it comes to short naps…
The challenges posed by short naps extend further than just the lack of time it leaves parents. Here are some ways short naps can impact both the baby and the parents in several ways:
Inadequate Sleep Cycles: Short naps may not allow babies to complete their full sleep cycles, which are critical for proper brain development and physical growth. This incomplete sleep can hinder their natural development processes.
Heightened Stress for Parents: The unpredictability of short naps can significantly increase stress levels in parents. Constantly anticipating the next nap or dealing with an overtired baby can lead to increased anxiety and frustration. Always needing to contact nap is also a problem faced by many especially when navigating caring for other children and managing work responsibilities while providing contact naps.
Disrupted Routines: Consistent short naps can throw off the carefully planned daily routines that help families stay effecient. This disruption can affect meal times, sibling activities, and even parental downtime.
Social Isolation for Parents: When babies do not nap well, parents may find it hard to find time for social interactions or even simple activities outside the home such as that lunch date with a friend, leading to feelings of isolation and being cut off from support networks.
Night Time Sleep Struggles: Short naps during the day can lead to an overtired baby which can then lead to numerous night wakings, false starts, and even early morning risings. Have you heard of SLEEP BEGETS SLEEP? Well, it’s true. Your baby needs sufficient sleep during the day to sleep well at night.
By understanding these broader impacts, it's clear that addressing short naps is not just about improving sleep but enhancing overall well-being and family dynamics.
When Will Naps Get Longer?
Babies start to consolidate their naps and sleep for longer stretches around the age of 6 months. Before that, it’s normal for them to have shorter naps. You can help your baby extend their naps by pausing as needed, gently resettling them, or topping off a short nap with a contact nap.
Tips for Extending Naps
Create a Pre-Nap Routine: Just like adults, babies benefit from a wind-down routine before sleep. You could read a little book, change their diaper, and put them in a sleep sack to signal that it’s time to sleep. In their comprehensive guide on pediatric sleep, Mindell and Owens (2003) emphasize the significance of establishing consistent sleep routines to aid in the cognitive and physical development of young children.
Optimize the Sleep Environment: Make the room as dark as possible and consider using white noise to help your baby sleep better and longer.
Watch for Sleep Cues: Get to know your baby’s sleep cues and put them down for a nap at the first sign of tiredness. This might be a yawn, eye rubbing, or just general fussiness.
Be Consistent: Consistency is key in helping your baby learn to sleep better. Try to stick to regular nap times and a consistent routine as much as possible.
For more tips, reference the blog “Why Your Baby Takes Short Naps and 10 Ways to Get Them to Be Longer”
HACK: Does your baby take three or more naps a day or maybe they fight their last nap? This can be challenging for parents as they may spend that whole nap time trying to get their baby to sleep. To ease any stress, consider making this nap on the go. Strap them in a carrier and go take a walk or your older kids to the park, buckle them into their car seat and go do that Target pickup or some other errand, or simply go on a stroller walk. If they sleep, great! If not, then no worries. Just do an earlier bedtime that night as you see fit.
Remember...
It’s okay if your baby takes short naps sometimes. Each baby is different, and they develop at their own pace. If your baby is happy, growing, and seems well-rested, short naps might just be part of their normal routine. However, if constant short napping is causing stress for you or your baby is in a constant overtired cycle, it might be worth looking into gentle ways to encourage longer sleep periods.
Being a parent is tough, and managing sleep can be a big challenge. Hopefully, these tips can make the naptime routine a little easier for both you and your baby. Remember, you’re doing a great job, and every baby is on their own unique sleep journey! Hoping this leaves you feeling empowered to make the best decisions for your thriving child. But if you just need a little bit more help then we're here to support you every step of the way.
Join our Well-Rested Families Community to feel more supported, get educated about your baby’s sleep, and share your experiences with other parents just like you. Together, we can ensure our little ones—and our families—are thriving and well-rested!
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.