Does your baby take 20-30 minute naps and wake up ready to party (but still cranky)? You’re not alone! Short naps—also known as catnaps—are a common struggle, leaving parents wondering, How do I get my baby to nap longer?
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If your little one is stuck in the short nap cycle, don’t worry! There are ways to extend their naps and help them get the rest they need. Let’s break it down.
Why Do Babies Take Short Naps?
Newborns naturally take short naps because their sleep cycles are still developing. Around 4-6 months, babies start linking sleep cycles, but some need a little extra help learning how to nap longer.
Common reasons for short naps include:
-Wake windows that are too short or too long
-Too much light in the room
-Not having a consistent sleep routine
-Hunger interrupting sleep
-Not knowing how to self-settle between cycles
How to Help Your Baby Nap Longer
Adjust Wake Windows-
Wake windows are key to good naps! If your baby is undertired, they won’t sleep long. If they’re overtired, they’ll have trouble staying asleep. Common wake windows are about:
- 3-6 months: 1.5 – 2 hours
- 6-9 months: 2 – 3 hours
- 9-12 months: 3 – 4 hours
Sometimes it take a little experimenting with wake windows to find the sweet spot!
Create a Sleep-Friendly Environment-
Babies nap best in a cool, dark, and quiet room:
- Use blackout curtains to block out daylight.
- Try a white noise machine to drown out background noise.
- Keep the crib empty (no pillows, blankets, or toys) for a safe sleep space.
Follow a Short Pre-Nap Routine-
Just like bedtime, a predictable routine helps signal that it’s time to sleep. Try:
- A quick diaper change
- Reading a short book
- Dimming the lights and turning on white noise
- Placing baby in their crib drowsy but awake
Help Baby Connect Sleep Cycles-
Some babies wake up after one sleep cycle (30-45 minutes) and need help linking to the next one. Try:
- Waiting a few minutes before going in—sometimes babies resettle on their own.
- Offering gentle reassurance (a quick shush or light touch).
Be Consistent & Give It Time-
Longer naps won’t happen overnight, but with consistency, most babies adjust within a couple of weeks. Stick to your routine, follow wake windows, and stay patient!
If you’re struggling with short naps and need more guidance, I can help! Let’s work together to get your baby sleeping longer and better.
