How to: Lengthen your baby’s nap

25 Feb

Naps can be so tricky to figure out. While short naps are super common and normal, most babies thrive when they get restorative daytime sleep — it sets the stage for better nighttime sleep too!

✨ Here’s the good news: It takes time for babies to lengthen their naps, and every baby learns at their own pace. Did you know that day sleep is controlled by a separate part of the brain from night sleep? That’s why naps are often the last piece of the sleep puzzle to click into place.

If naps are still a challenge, here are 4 tricks to get them on track:

1️⃣ Timing is everything
Babies and toddlers need the perfect balance of awake time to hit that “Goldilocks” zone: tired, but not too tired. Check my highlights for nap schedules by age to make sure your little one’s routine is age-appropriate.

2️⃣ Watch those sleepy cues
Schedules are helpful, but babies aren’t robots. Teething, growth spurts, or mastering new skills can throw things off. Keep an eye on your baby’s sleepy signals to find their ideal nap window.

3️⃣ Darken the room
A dark environment helps your baby’s body produce melatonin (a.k.a. the sleepy hormone), making it easier for them to relax and settle into a deep, restful nap.

4️⃣ Independent sleep skills
If your baby is waking after just one sleep cycle (30–45 minutes), they may need help connecting cycles. Teaching them to fall asleep independently—at both naps and bedtime—can make a huge difference.

💤 You’ve got this! Remember, nap success doesn’t happen overnight. Be patient, stay consistent, and celebrate the little wins along the way. 💖

Are you ready to get better sleep? Book a free 15-minute call with a certified child sleep consultant today. As a paediatric sleep consultant and a mom to two young kids, I know the challenges sleepless nights can bring. I’m here to support you and help your whole family to get better sleep.