Short naps: why they happen and how to fix them

Are you a parent struggling with short naps and wondering why they seem to happen so often? Short naps can be frustrating for both you and your little one, but understanding why they occur and learning strategies to fix them can make a big difference. In this post, we'll chat about the reasons behind short naps and provide practical tips to help you extend your baby's nap duration.

Why Do Short Naps Happen?

Short naps, often referred to as "cat naps," are a common occurrence, especially in babies under six months old. These brief periods of sleep can leave both parents and babies feeling exhausted and frustrated. But why do short naps happen in the first place?

1. Developmental norms: For newborns, cat naps are developmentally normal. Babies under four months old may frequently take short naps, and it's essential to understand that this is a typical part of their development- frustrating as it may be. These short sleep intervals help newborns regulate their sleep-wake cycles and adapt to life outside the womb. As babies reach four to six months old, it's ideal for them to start taking at least one nap longer than 45 minutes. And by 6 months of age, we can typically expect 2 longer naps during the day but the 3rd and final nap of the day may stay a short 30-45 minutes and that’s okay.

2. Length of sleep cycles: Babies' sleep cycles are shorter than our adult sleep cycles. While we have sleep cycles that last about 90 minutes, your baby’s sleep cycles are around 30-45 minutes in length. So it shouldn’t be surprising that right around that 30-45 minute mark, you’re noticing your baby making noise or partially waking. Babies naturally transition between sleep cycles during naps, and by intervening too quickly, they may not learn to connect these cycles independently.

This can result in a pattern where they wake up after one sleep cycle and struggle to fall back asleep without external soothing. They have completed a sleep cycle and therefore are more prone to waking up easily. Factors such as noise, light, and discomfort can also disrupt their ability to go into another sleep cycle and this leads to shorter nap durations.

3. Sleep associations: If your baby relies on external soothing methods to fall asleep, such as rocking, nursing, or pacifiers, they may struggle to connect sleep cycles independently. When they wake up after one sleep cycle, they seek the same soothing method to fall back asleep, resulting in short naps. Sometimes this means you’ll need to go in and assist them fully back to sleep. Other times, you may find that once you enter the room and they see you, they are too excited and stimulated to let you help them back to sleep. This dependency on external soothing can result in a pattern of short naps, as baby struggles to transition between sleep cycles without the help of these comforting techniques.

Strategies to Lengthen Short Naps

Now that we understand why short naps occur let's explore some practical strategies to help extend your baby's nap duration.

1. Follow age-appropriate wake windows: Ensure your baby is neither overtired nor undertired by following age-appropriate wake windows. Babies who are overtired or undertired are more likely to wake up after just one sleep cycle and may be unable to achieve the deep, restorative sleep they need. When babies become overtired, their bodies release stress hormones like cortisol, making it harder for them to relax and stay asleep. If babies are put down for a nap before they've accumulated enough awake time (undertired), they may not feel sufficiently tired to settle into a deep sleep. This can lead to restless naps and frequent awakenings with an inability to sustain sleep beyond ones sleep cycle.

Wondering what an age-appropriate wake window is for your child? Download my free wake window chart here and see what I recommend based on your baby’s current age. 

2. Create a soothing sleep environment: Set the stage for longer naps by creating a calming sleep environment. Ensure the room is very dark and that no light is coming in through the windows. Use a sound machine to drown out external noise from your neighbor mowing their lawn, the dog barking, or even noises from within the house. This is extremely helpful if you have other children or just want to feel free to move around your home without tiptoeing. Finally, maintain a comfortable temperature conducive to sleep right around 68-72 degrees Fahrenheit in your baby’s room during sleep times.

3. Pause before going into the room: When you hear your baby wake up during a nap, pause for a few minutes before intervening. Don’t rush right in. Give them an opportunity to settle themselves back to sleep. If it’s been a couple minutes and they are still struggling, try to extend your baby’s naps by soothing them back to sleep after a short nap. You can do this by offering gentle rocking, shushing & patting, or replacing the pacifier. How long you try to get your baby to resettle in hopes they get a longer nap is completely up to you. I would try for about 15 minutes before calling the nap “over” though.

4. Watch for tired cues: Learn to recognize your baby's tired cues and put them down for a nap before they become overtired. Some subtle signs of baby being tired, are red eyebrows, becoming disengaged, yawning, eye rubbing, or fussiness. .Overtiredness can not only lead to difficulty falling asleep initially but it can also lead to shorter, fragmented sleep, exacerbating the issue of short naps.

5. Establish a calming nap routine: Develop a consistent nap time routine to signal to your baby that it's time to wind down and prepare for sleep. A calming routine can help cue your baby's body that sleep is imminent, making it easier for them to relax and fall asleep. Your nap time routine doesn’t need to be fancy or drawn out. A simple 5 minute or less routine will do. But it should be consistent and predictable for your baby so they know exactly what to expect next.

6. Work on getting baby comfortable being put down awake at sleep times: Placing your baby in their crib or bassinet while calm but awake, is essential to work on getting your baby comfortable with being put down awake at sleep times. This process helps them learn the skill of self-soothing and falling asleep independently, which is necessary for extending nap durations. When babies become comfortable falling asleep on their own at the beginning of a sleep period, they're better equipped to navigate the natural sleep cycles without relying on external comfort.

7. Be patient and consistent: It may take time for your baby to adjust to longer naps, so be patient and stick to your routine. If your baby is struggling, make sure you are trying to use all these strategies in combination with each other rather than just picking one or two to try. All of these puzzle pieces can play a part in helping your baby learn to nap longer.

Seeking Professional Help

The cycle of overtiredness leading to short naps can become self-perpetuating if left unaddressed. As babies experience fragmented sleep due to overtiredness, they become even more fatigued, leading to further difficulty falling and staying asleep. This negative cycle can create a pattern of short, inadequate naps that leave both babies and parents feeling exhausted and frustrated.

If despite your best efforts, your baby continues to struggle with short naps, consider seeking professional help from a pediatric sleep consultant. A sleep consultant, like myself, can assess your baby's sleep habits, identify underlying issues, and develop a personalized sleep plan to address short naps and promote better sleep overall. My clients see better naps within 2 weeks. 

Final Thoughts on Short Naps

Short naps can be a challenging aspect of infant sleep, but with patience, consistency, and a plan specific to your baby, you can help them overcome this common sleep issue. By understanding the factors contributing to short naps and implementing practical strategies to address them, you can create a more restful and rejuvenating nap time routine for both you and your little one. Remember, every baby is unique, so be patient and flexible as you navigate this journey towards better sleep. 

If you need personalized assistance with short naps, don't hesitate to reach out—I'm here to help!