Early Bedtime VS Extra Nap

Oct 8

Written By Lexi | Pediatric Sleep Consultant | Newborn Care Specialist

Your little ones nap’s have been off for the day. Maybe one nap was a lot shorter than normal and now the whole day has been thrown off. It’s now late in the afternoon and you are noticing that your baby is acting super tired and maybe even starting to get cranky.

Does this scenario sound familiar to anyone else? I know this can be a common occurance in my house.

Whenever this happens, you find yourself wondering “ Should I put baby down for another nap or just put them to bed for the night early.”

Here are some things to consider when trying to decide what your next move is:

Wake windows

This is one of the top factors to consider. There are recommended amounts of time that babies should be awake in between periods of sleep to prevent them from becoming overtired. These times are based on the child’s age and will adjust as baby gets older. Check out my wake window cheat sheet here.

For example: A 4 month old has a wake window of 1.5-2 hours. If it’s only 3:00pm, you might want to consider adding in a cat nap because 5:00pm would be too early of a bedtime.

If keeping baby up until their normal bedtime could result in an overtired baby

When a baby becomes overtired, their bodies release hormones like cortisol and adrenaline. When these hormones are released, their melatonin (sleep hormone) is reduced.

The release of these hormones can actually make it more difficult for your baby to fall asleep and stay asleep. Even if baby falls asleep just fine, it is very likely that they will have more night wakings or an early morning (before 6am) waking.

What does this mean in terms of an early bedtime?

If it’s 4:30pm and you’ve decided that theres not enough time for another nap but their normal bedtime isn’t until 7, don’t be afraid to have a 6:30 pm bedtime that night.

An overtired baby = more sleep disruptions, NOT better sleep.

Their circadian rthym

We all have a “body clock” that helps drive our sleep and morning wake-ups. I often find that parents are surprised when their baby went to bed 2 hours later than usual but still woke up at the exact same time in the morning. This is a result of that circandian rthym. Their bodies will let off hormones in the morning that let’s them know “it’s time to wake up”

How it relates to an early bedtime?

Babies have sleep needs that vary depending on their age. Check out my post on sleep needs here. If baby will be going to bed at their normal time after have less day sleep, you probably should consider bumping bedtime earlier that night. This will ensure that even if they wake up at their normal time in the morning, they will have extra time to catch up on some sleep.

Most restorative sleep happens during the night

Not all sleep is the same. If choosing between a short nap or early bedtime, consider the fact that that 30 minute cat nap will not be getting baby restorative deep sleep. The more time a baby is able to sleep during the night (uniteruppted) the more restorative sleep they will get. Restoritive sleep is so important for development

Note: This isn’t to say that a short nap can’t be helpful. These late afternoon cat naps can help bridge the gap until bedtime and prevent baby from becoming overtired.

Okay. You’ve considered all of these factors. So how do you make the final call on another nap or early bedtime?

Look at how much day sleep they have had that day in comparison to how much sleep they need for their age in a 24 hour period. This will equal how many hours they should ideally have for the night.
Look at what time they woke up from their last nap and what their wake window is for their age.
If they have shorter wake windows, usually seen with babies 4 months & under, adding an extra cat nap may makes sense. Since this should still put them on track for a reasonable 7-8pm bedtime.
If adding an extra cat nap would put them at a bedtime that is later than 8pm, I would go ahead and forgo the nap and just opt for that early bedtime.

How early can bedtime be?

As early as 6pm! Seriously. I know it sounds super early but it can work amazing on days that naps have been short. The important thing to consider is what their wake window is for their age. If their wake window is 2 hours and they woke up from their last nap at 4:00p.m. that 6pm bedtime is really essential to prevent overtiredness.

Read more!

Featured

Signs you are nailing your baby’s wake windows

As a parent, figuring out your baby’s wake windows can feel like cracking a secret code. When should they nap? Are they awake too long? Not long enough? It’s easy to get caught up in the guessing game. But here’s the good news: when you’re nailing your baby’s wake windows, it shows—and your baby’s sleep will thank you for it!

Sound machines: Should you use white noise to support your child’s sleep?

As a parent, you've likely tried everything to help your little one sleep better—rocking, shushing, swaddling, even driving around the block late at night. But if you haven’t tried using white noise, you may be missing out on a simple, yet effective solution to support your child’s sleep. White noise machines have become a go-to tool for many sleep-deprived parents, but is it really the secret to peaceful nights and longer naps?

In this blog, we’ll break down exactly what white noise is, why it can help your child fall asleep faster and stay asleep longer, and how it compares to other sounds like brown and pink noise. We’ll also cover practical tips for safely using white noise to ensure your child’s sleep environment is as restful as possible. Finally, we’ll answer the big question: when—and if—you should stop using white noise? If you’re curious about whether a sound machine could be the key to better sleep, keep reading to learn more!

Coping with sleep deprivation as a mom: 8 tips for self-care and recovery

Sleep deprivation is one of the toughest challenges moms face- as a mom of 4 kids under 4, I get it! But it doesn’t have to overwhelm you and there are absolutely things you can do to help ease some of the sleep deprivation. By incorporating my 8 go-to tips for sleep deprived moms, you can recover from sleepless nights, stay strong for your baby, and still feel like an actual human being. Keep reading for practical tips to help you cope with sleep deprivation while prioritizing your own well-being.

Bedtimenapsinfanttoddler

Lexi | Pediatric Sleep Consultant | Newborn Care Specialist

Baby & toddler sleep consultant, newborn care specialist, military spouse, and mom of three under three. I’ve been there; sleep deprived, overwhelmed with motherhood, and feeling like no one understand. It’s my mission to help tired families worldwide reclaim sleep and thrive in parenthood. My kids now sleep 11-12 hours per night and your’s can too!