One common struggle with baby’s is short, inconsistent, or non-existent naps—affectionately known as “crap naps.” Naps are essential for your baby’s development and overall mood, but when they’re not going well, it can leave both you and your baby feeling frustrated and exhausted. Let’s dive into some common reasons why naps might not be going well and what you can do to improve them.
Common Reasons for Crap Naps
Overtiredness
Why it happens: When babies stay awake too long between naps, they become overtired. Overtiredness leads to the release of stress hormones like cortisol, which can make it harder for your baby to fall asleep and stay asleep.
How to spot it: If your baby is fussy, rubbing their eyes, or yawning frequently before a nap, they may be overtired.
Undertiredness
Why it happens: On the flip side, if your baby hasn’t been awake long enough, they might not be tired enough to take a good nap. This can lead to short, inconsistent naps.
How to spot it: If your baby is wide awake, playful, or fighting sleep when it’s nap time, they might need a bit more awake time before settling down.
Sleep Environment
Why it happens: Babies are sensitive to their surroundings. A noisy, bright, or uncomfortable sleep environment can prevent them from napping well.
How to spot it: If your baby wakes easily from sounds or seems restless during naps, the sleep environment might need some adjustments.
Inconsistent Routine
Why it happens: Babies thrive on routine. If nap times are inconsistent or the pre-nap routine varies too much, it can be difficult for your baby to know when it’s time to sleep.
How to spot it: If your baby’s nap schedule changes frequently, or if naps are often missed, they may struggle to settle into a good nap routine.
Developmental Milestones
Why it happens: As your baby grows, they’ll go through various developmental milestones, like learning to roll over, crawl, or sit up. These milestones can temporarily disrupt sleep patterns, including naps.
How to spot it: If your baby’s naps suddenly change around the time they’re learning a new skill, it could be due to a developmental leap.
Tips for Better Naps
Watch the Wake Windows
Pay attention to how long your baby has been awake. For newborns, aim for 45-90 minutes of awake time before the next nap. For older babies, the wake window will be longer. Adjusting nap times to match these windows can help prevent overtiredness and undertiredness.
Create a Consistent Nap Routine
Establish a calming pre-nap routine, similar to a bedtime routine. This could include a diaper change, reading a short story, or a few minutes of quiet cuddling. Consistency will help signal to your baby that it’s time to sleep.
Optimize the Sleep Environment
Make sure your baby’s sleep space is dark, quiet, and cool. Use blackout curtains to block out daylight, a white noise machine to drown out household sounds, and a comfortable sleep sack or swaddle to keep your baby cozy.
Address Developmental Disruptions
If your baby is going through a developmental milestone, be patient and try to maintain their usual nap schedule as much as possible. This phase will pass, and your baby’s naps should improve once they’ve adjusted to their new skills.
Adjust the Schedule as Needed
As your baby grows, their nap needs will change. Be flexible and willing to adjust nap times, length, and the number of naps based on your baby’s current needs. This may mean moving from three naps to two or adjusting nap lengths.
Crap naps can be challenging, but with a little patience and the right strategies, you can help your baby get the restorative daytime sleep they need. Remember, every baby is unique, and it may take some trial and error to find what works best for your little one. If you’re struggling with naps and need more personalized support, don’t hesitate to reach out to Bluebird Sleep Consulting. I’m here to help you and your baby achieve better sleep for happier, healthier days.
Sweet dreams and happy napping!
