The Secret to Longer Naps: Why a pre-nap routine matters

26 Feb

One of the best ways to help your little one nap longer? A consistent pre-nap routine.

Taking a few minutes to wind down before a nap can make all the difference. Whether it’s snuggling up for a cuddle, reading a favorite book, or listening to a calming song, these little rituals help signal to your baby that it’s time to rest. The predictability of a routine creates a sense of security, making it easier for them to relax and drift off into a deeper, more restorative sleep.

Timing Is Everything

Of course, it’s not just about the routine itself—when you put your baby down for a nap is just as important. You want to aim for that sweet spot where they’re tired enough to sleep but not overtired to the point of fighting it. If your little one is too wired or has been awake too long, they might struggle to settle, leading to shorter, more restless naps.

Some key things to consider:
✔️ Watch for sleepy cues like eye rubbing, yawning, or fussiness - these are signs it’s time to wind down.
✔️ Keep the environment calm - dim the lights, reduce noise, and keep distractions to a minimum.
✔️ Make sure they’re comfortable - appropriate sleepwear, a cosy sleep space, and the right room temperature can all help.
✔️ Stick to a consistent schedule - sleeping at biologically appropriate times, leads to better, longer naps.

Napping on the Go? A Routine Still Helps

A solid pre-nap routine isn’t just helpful at home—it can also make naps smoother in unfamiliar places. Whether you're traveling, visiting family, or out and about, keeping the same wind-down steps (even if slightly adapted) helps your baby feel secure, making it easier for them to settle and sleep well.

The key? Consistency. The more predictable their routine, the easier it is for them to recognize that it’s time to sleep—no matter where they are. A simple, consistent pre-nap routine can make all the difference in helping your little one settle and sleep longer.

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.