5 Questions to Ask Yourself if Your Little One is Taking Short Naps

Struggling with short naps can be incredibly frustrating. If you find yourself wondering why your little one’s naps are always short no matter what you do, you’re not alone. What do I mean by short naps? Short naps are considered anything under 40 minutes in length.

Anything that's under one sleep cycle (typically 40-50 minutes long).

Short naps are a common issue for many parents, but understanding why they occur can help you address the problem effectively. Here are five key questions to ask yourself if your child’s nap times are always too short.

1. Are Short Naps Expected?

Before diving into solutions, it’s important to recognize that short naps can be entirely normal at certain stages. For infants under 5 months, short naps are quite typical and often expected. This is particularly true if your baby is on a 4-nap-a-day schedule. At this age, their sleep cycles are still developing, and naps may naturally lengthen as they get older and their wake windows extend as they can stay awake longer building up more sleep pressure to take that longer nap. If your baby is on a 3-nap schedule, keep in mind that the last nap of the day is usually a short "cat nap" lasting 30-45 minutes, just enough to bridge the gap to bedtime.

If your baby has learned to self-soothe but still takes short naps, it’s worth exploring other factors. Use the following troubleshooting guide to determine if any adjustments are needed with the length of their wake windows, the environment they sleep in, and/or adding in a nap routine.

2. Is the Environment They Are Sleeping In Ideal?

The environment where your little one sleeps plays a crucial role in their ability to nap well. As babies grow, they become more sensitive to their surroundings. Here’s how you can optimize their sleep space:

• DARK: Aim for the darkest possible environment. A room so dark you can’t see your hand in front of your face is ideal. Light can signal to your baby’s brain that it’s time to wake up, making it harder for them to stay asleep. Consider using blackout curtains, window clings, or even blankets over windows to block out light.

• WHITE NOISE: Consistent white noise helps mask any external sounds that might disturb your baby’s sleep. Position the white noise machine between the sleep space and the source of outside noise (typically near the door). It should be as loud as a running shower. Test its effectiveness by making noise outside the room and adjusting the volume if needed.

• TEMPERATURE: Is their bedroom too hot or too cold? Ideally the temperature in their room should be between 68-72 degrees. Now some kiddos prefer sleeping in a warmer room while others like a cooler room, so adjust according to what your baby prefers. If the room is hotter, than keeping your little one in one layer of clothes or if a cooler room, you can add an extra layer of clothes to help your little one be as comfortable as possible for their naps.

  
  

3. Are They Awake Long Enough or Too Long Before Their Nap?

The timing of naps can significantly impact their length. If your baby is not awake long enough before napping, they might struggle to connect sleep cycles, resulting in short naps. Conversely, if they’re overtired, they may also take shorter naps due to an overstimulated or exhausted state.

If you find that your little one is waking at around 30 minutes, they are likely overtired. Trying cutting back on the length of the wake window before that nap. If they are waking at one sleep cycle (40-50 minutes) they are probably not quite tired enough for that nap. Try adding a little more time, even 15 more minutes, to the wake window before the nap and see if that help lengthen that nap.

For babies older than 3 months, focus on wake windows rather than just sleepy cues. Use the following guidelines to gauge appropriate wake times:

• Under 3 months: Aim wake windows that are 60-90 mins.

• 3-6 months: Aim for wake windows of 1.5 to 2.5 hours.

• 6-12 months: Wake windows increase to 2.25 to 4 hours.

Adjust these windows as needed based on your baby’s individual responses. Here’s a helpful graphic on wake windows by age:

4. Do We Have a Naptime Routine in Place?

Establishing a consistent naptime routine can make a significant difference. A naptime routine helps transition your baby from active play to restful sleep. While it doesn’t need to be as elaborate as a bedtime routine, it should signal to your baby that it’s time to sleep. The older your little one is, the more important a naptime routine becomes. Once they become much more mobile and active, that time to relax and move from being busy, to quieting down their body to allow them to fall asleep easier.

A typical naptime routine might include:

1. Going to their sleep space

2. Engaging in calm play for a few minutes

3. Changing their diaper

4. Putting them in their sleep sack

5. Turning on the white noise

6. Rocking them gently

7. Turning off the lights

8. Placing them in their crib

This routine should last around 5-10 minutes and help cue your baby that naptime is approaching. Once they become more mobile you may need to add more time prior to the routine calming their body down. A busy mind has a harder time falling asleep.

5. Are They Waking at a Consistent Time Each Morning?

Consistency in morning wake times can impact nap quality throughout the day. While exact wake-up times don’t need to be precise, a range of about 30 minutes can help regulate your baby’s internal clock. For example, if your baby wakes up around 7:00 am, keeping their wake-up time within the 6:30-7:30 am range can help stabilize their nap patterns. Over time as your baby’s naps start stabilizing, you’ll notice that they become tired in the same times during the day, so having a more consistent wake time every morning will help! There’s always exceptions, and that is when they are sick. Allowing them to sleep in when they are not feeling well can support their recovery and help them get well quicker!

By asking yourself these five questions and adjusting as needed, you can better understand and address the reasons behind your baby’s short naps. Remember, every baby is unique, so it might take some time to find the perfect balance that works for your little one. Putting them down at appropriate wake windows for their age, making sure the environment they are sleeping in is as ideal as possible, and creating a routine that helps signal to their body it’s time to sleep, your baby will be taking amazing naps in no time!

Having troubles with your little ones sleep? Book a free 15 minute call to chat about what sleep difficulties you and your little one are facing!