Nap Struggles
Nap Struggles Explained: Catnapping, Short Naps & Solutions
Daytime naps are one of the biggest challenges parents face. From 30-minute catnaps to babies who outright refuse naps, daytime sleep struggles can leave both parents and little ones cranky and overtired. The good news? With the right approach, you can improve naps and help your baby rest more peacefully.
Why Naps Are So Important
Brain development
Sleep is when your baby’s brain consolidates learning, processes new skills, and grows. Regular naps give their developing brain the downtime it needs.
Preventing overtiredness
Skipping naps often backfires, an overtired baby becomes fussier, harder to soothe, and more resistant to both naps and bedtime.
Impact on night sleep
Day and night sleep are linked. Good naps often lead to smoother nights, while poor daytime rest can trigger frequent night wakings.
Common Nap Problems
Catnapping (30 - 40 minutes) Baby wakes after just one sleep cycle and struggles to connect to the next.
Refusing naps Fighting nap time even when clearly tired.
Short or unpredictable naps Some days your baby naps well, other days it feels impossible to predict.
Causes & Fixes
Environment (light, noise, timing)
Babies nap best in a calm, dark, and quiet environment. Use blackout curtains and white noise to minimize disruptions.
Schedule misalignment
Too much awake time leads to overtiredness, while too little means undertiredness. Following age-appropriate wake windows helps.
Lack of self-soothing skills
If your baby relies on rocking, feeding, or constant contact to fall asleep, they may struggle to link sleep cycles. Gentle practice with self-settling can help.
Age-Appropriate Nap Durations
Newborns (0 - 3 months)
4 to 6 naps a day. Naps vary from 20 minutes to 2 hours.
3 - 6 months
3 to 4 naps a day. Total daytime sleep: 3 to 4.5 hours.
6 - 12 months
2 to 3 naps a day. Total daytime sleep: 2.5 to 3.5 hours.
Toddlers (1 - 3 years)
1 nap a day. Usually 1 to 2.5 hours
When Short Naps Become Habitual
Some babies naturally outgrow short naps, but if catnapping continues for weeks or months, it may become a pattern. To encourage longer naps:
Try resettling after a short wake-up
Use consistent nap routines (same space, same cues)
Adjust nap times slightly earlier or later to catch the “sweet spot”
Struggling with endless short naps? Read More