Mastering Short Naps: A Guide to Extending Baby and Toddler Sleep

As parents, we know that naptime can be a much needed break in the day, allowing us to get things done or recharge while our little ones rest. But what happens when those naps are consistently short, leaving you with barely enough time to catch your breath?

Short naps can be a common challenge for parents. When is a nap considered short? Generally, anything less than one sleep cycle is considered short. Depending on your child and their age, this is often around 30-45 minutes.

Short naps themselves aren’t necessarily a problem though, and depending on your baby’s age they may just be developmentally appropriate. I always suggest looking at the bigger picture. Seeing how much sleep your child is getting in a 24 hour period to see if they are getting enough sleep even if naps are short can be helpful.

If you feel like your little one is not getting enough sleep and would benefit from longer naps, then keep reading. In this post, we’ll talk about why short naps occur, when they tend to get longer, and most importantly, share some tips to help you extend those precious moments of daytime sleep for your baby or toddler.

Why Are Short Naps Common?

Understanding Short Naps:

Short naps are particularly common in infants and young toddlers. This can be attributed to a few different factors:

• Sleep Cycles: Babies have shorter sleep cycles compared to adults. Their sleep cycle, which consists of both light and deep sleep stages, lasts about 30-45 minutes. As a result, they may naturally wake up after one sleep cycle, leading to short naps. If you want to learn more about basic sleep science, check out this post.

• Developmental Stages: Babies go through developmental milestones rapidly in their first year. These developmental leaps can disrupt sleep patterns, leading to shorter naps. Teething, learning to roll over, and starting to crawl can all impact nap duration.

• Night Sleep vs. Naps: Babies tend to consolidate their nighttime sleep before they lengthen their naps. This means that even if your baby is sleeping well at night, naps might still be short.

When Do Naps Tend to Get Longer?

The good news is that short naps are often a phase that many babies outgrow as they mature. Here’s when you can expect naps to gradually extend:

• Around 4-6 Months: As your baby’s sleep cycles mature, they may start connecting sleep cycles during naps, resulting in longer naps. Some babies will naturally extend their naps during this period.

• 6-9 Months: Many babies start to take longer, more predictable naps as they approach their first birthday. At this stage, you can establish more consistent nap schedules and lengths.

• Toddlers: By the time your child reaches toddlerhood, they typically have consolidated their naps into one or two solid periods of daytime sleep. Nap duration can vary, but one to two-hour naps are common.

Tips to Help Extend Short Naps

Now that we’ve explored why short naps occur and when they tend to get longer, let’s dive into practical tips to help you manage and extend those daytime snoozes:

1. Create the Ideal Sleep Environment:

Ensure that your baby’s sleep environment is conducive to longer naps. Here’s how:

• Darkness: Use blackout curtains to make the room as dark as possible. This helps signal to your baby that it’s still sleep time.
• Sound machines: Consider using a sound machine to drown out any household noises that might wake your baby prematurely.
• Comfortable Temperature: Maintain a comfortable room temperature (around 68-72°F) to prevent discomfort from being too hot or too cold.

2. Establish a Consistent Nap Routine:

Babies thrive on routine. Establishing a consistent nap routine can signal to your little one when it’s time to sleep. Here’s what you can do:

• Create a calming pre-nap routine to signal that sleep is coming. Activities like reading a book or singing a lullaby can be soothing. It can be a shortened version of the bedtime routine if you already have one in place.
• Do this routine every time a nap is being offered.

3. Implement Soothing Techniques:

When your baby starts to stir after a short nap, don’t rush in immediately. Sometimes, they can transition into another sleep cycle with a little help. Try these techniques:

• Wait and Observe: Sometimes your little one may just be stirring as they transition between sleep cycles. Give your baby a few minutes to see if they can transition into a deeper sleep cycle independently.
• Gentle Patting or Shushing: If your baby begins to stir, try gentle patting on the back or rhythmic shushing to help them settle back into sleep.

4. Consider a Contact Nap:

Some babies and toddlers will sleep longer when they are in contact with their caregiver by being held or worn in a baby carrier. 

• You can offer a contact nap after your little one has woken to see if they will return to sleep to extend the nap.
• Depending on your family and your child, it may make sense to offer a contact nap for the entire nap.
• For safety, contact naps should only take place when the caregiver is awake and not at risk of falling asleep.

5. Be Mindful of the Timing of Naps:

If your baby or toddler is not tired enough or if they are overtired when the nap is being offered, this could lead to short naps. Here’s what to consider:

• Extend Awake Time: If you think your little one is not tired enough come nap time you can try to gradually extend the time between naps if your baby consistently takes very short naps. Sometimes, they may need a bit more awake time to consolidate sleep cycles.
• Shorten Awake Time: If your baby or toddler is overtired and struggling to make it to their nap, but then having short naps, then it may make sense to shorten their awake windows. Sometimes having a shorter awake window can be a temporary fix and then as naps get longer you will find your little one can go back to having longer awake times. Want to learn more about awake windows? Check out this free guide!
• Pay Attention to Sleepy Cues: I always suggest watching your child and their cues to help guide the timing of nap. This can help in making sure nap is being offered at the time that will work best for your child.

Final thoughts…

Short naps can be frustrating, but they are a common phase in a baby’s sleep development. Understanding why they happen and when to expect longer naps can help ease some of the stress. By using the tips mentioned above, including creating an optimal sleep environment, establishing a consistent nap routine, and implementing soothing techniques, you can help your baby or toddler get the sleep that they need.

Remember that every baby is unique, and what works for one may not work for another. Be patient, flexible, and responsive to your child’s needs as they grow and develop. If you find that short naps persist or if you have concerns about your child’s sleep patterns, consider setting up a free call to learn more about my one on one services with personalized guidance and support.

Ultimately, with your loving care and these helpful strategies, you’ll be well on your way to managing short naps and ensuring your little one gets the rest they need.