Gentle ways for Better Naps
Naps can feel unpredictable - some days your little one sleeps beautifully, and other days it feels like nothing is working. If you’ve ever rocked, fed, bounced, sung, paced, and whispered a prayer, know this: you are not alone.
Naps are one of the most common challenges parents ask for help with. And the good news is - you don’t need strict schedules or harsh methods to improve them. Small, gentle adjustments can lead to much smoother days.
Let’s walk through ways to support better naps in a calm, responsive, and baby-led way.
Why Naps Matter
Naps are not just about getting rest. They support your baby’s:
Brain development
Emotional regulation
Feeding rhythm
Nighttime sleep
1. Use Wake Windows as a Guide
Wake windows are simply the length of time your baby can comfortably stay awake before they become overtired.
When we catch the right timing, naps become much smoother.
Approximate wake windows:
Newborn: 45 - 60 minutes
3 - 4 months: 75 - 120 minutes
6 - 8 months: 2 - 3 hours
9 - 12 months: 3 - 4 hours
12 - 18 months: 4 - 5 hours
18 - 24 months: 5 - 6 hours
2. Look for Sleep Cues
Pairing wake windows with sleep cues helps you find the sweet spot for naps.
Early signs your baby is ready to rest:
Slower movements
Quietening down or zoning out
Losing interest in play
Snuggling into you more
3. Keep Your Nap Routine Simple
A short and consistent wind-down routine signals to your baby that sleep is coming.
For example:
Close curtains / dim lights
Fresh diaper
Sleep sack on
Gentle cuddle or song
This doesn’t need to be long - even 3 minutes is enough to create a clear cue.
4. Create a Comfortable Sleep Environment
A few tweaks can make naps feel easier:
Darken the room (especially after 3–4 months)
Use white noise to drown out household sounds
Keep the room comfortably cool
This helps reduce stimulation and supports deeper sleep.
5. Support Your Baby to Settle with Comfort
Naps don’t need to be independent to be healthy. Rocking, feeding, contact naps, stroller naps - all are valid and nurturing.
If you want to gradually transition to more independent settling:
Rock or feed until calm and drowsy, not fully asleep
Place your baby down
Use a hand on chest, gentle shushing, or rhythmic patting
This helps your baby learn: “I can drift to sleep with support, not only in motion or feeding.” Small steps, not sudden changes.
6. Remember: Short Naps Are Normal (Especially Early On!)
Many babies take 30 - 45 minute naps - particularly under 6 months.
This is a developmental phase, not a problem.
If your baby wakes after a short nap, you can:
Try to resettle with touch or rocking
orGet up, play gently, and try again after the next wake window
Both responses are okay.
7. Be Kind to Yourself
Naps will not be perfect every day.
Growth spurts, new skills, teething, outings, and feelings all impact sleep.
What matters most is:
Responding with warmth
Staying flexible
Trusting that your baby is learning
You and your baby are a team - and you’re doing a beautiful job.
Better naps don’t happen through pressure - they happen through connection, consistency, and attunement.
Tiny changes add up. Your presence is always the most powerful sleep tool. You are enough. And your baby is learning, one nap at a time 🤍