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Catnaps. Mini-naps. Micro-naps.
Whatever name you give them, short naps can feel like the bane of your existence as a mom or dad. It may seem like you spend an eternity trying to help your baby fall asleep at nap time, only to have her wake 20 minutes after you lay her down. Not exactly restful for anyone!
So why do some babies tend to take short naps? Is there an underlying reason? And (most importantly) – is this a problem you can fix? Those are the questions we are tackling in today’s blog article.
Short Baby Naps: What Is Normal, and What Is Not
First, let’s define our terms. A short nap is a nap that’s less than an hour long. It can be as short as a few minutes! A long nap is one that’s 60 minutes or more. Most parents can expect 1 – 1.5 hours for a long nap, although some babies and toddlers will take longer naps (especially toddlers who have transitioned to just one afternoon nap – those naps can be as long as 2-3 hours!)
Second, let’s be clear about something: short naps are not unusual, or abnormal, for newborns. Remember, during the newborn stage, babies need to eat every 2-3 hours, so it is understandable that newborns take lots of mini-naps throughout the day.
As your baby grows, and as his brain and body develop, his short naps should begin to consolidate into several longer naps. And those naps should gradually organize themselves into a semi-predictable daytime schedule. Over time, your baby will continue to drop naps, and the naps themselves will gradually become longer. By the time your baby is a toddler, she will be taking one long nap in the middle of the day.
Third, remember that older babies may take a catnap each day when they’re approaching (or in the midst of) a nap transition. For instance, many 7 month olds take a third catnap late in the afternoon, as they transition to a two-nap-a-day schedule. This catnap is not a problem, provided the other 2 naps are an hour or more.
Not All Babies Naturally Consolidate Their Naps
Note the ‘shoulds’ in that last section. Not all babies consolidate their naps easily (or at all, for that matter!) Some of this nap consolidation is dependent on your baby’s unique growth and development patterns; the simple fact is that some babies are biologically ready (and willing) take longer naps much sooner than other babies. Some babies will begin this process of nap consolidation quite early – as early as 4-6 weeks. Other babies will do this much later – more like 5 or 6 months. So if your baby is past the newborn stage, but continues to take mini-naps, understand that some of this may be due to biology.
Of course, you don’t want to spend the next 3 years blaming biology for your little one’s short naps! 😉 So, what’s the cut-off point at which you can consider your baby’s short naps a problem to be solved, and not simply an indication that she’s just not ready for longer naps? Generally, if your baby is less than 6 months old, consider her catnaps normal, and a sign that she’s still figuring out how to nap. After the 6 month mark, though, if your baby is still taking constant catnaps, you can work on improving naps.
Why Does Your Baby Take Short Naps?
So, why do babies who are older than 6 months continue taking short naps? There are several possibilities, including…
- …schedule problems. Ensure that your baby’s daily nap schedule is one that jives well with her sleep needs, and with her bedtime and morning wake-up time. Need help creating a schedule that’s optimized for sleep? Check out our suggested sleep and feeding schedules by age.
- …inconsistency. Unpredictability in the daily routine tends to mess with naps, especially for babies who are sensitive to change. If your baby is napping at different times each day, or in different places, it will be even harder to help her take long restorative naps. If this is a problem in your home, work to establish predictable daily routines, and strive to make sure that naps happen at home, and not naps on-the-go.
- …too much wake time between naps. It may seem like stretching your baby’s wake time will help him take longer naps (since, theoretically, he would be nice and sleepy when nap time rolled around). But the opposite is actually true; keeping your baby awake too long will make him overtired, which will, in turn, make naps even worse. You’ll know your baby is overtired by his cues; if he’s rubbing his eyes, yawning, looking glassy-eyed, and fussing (or possibly wailing), then he is likely overtired.
- …sleep associations. This is probably the biggest reason why babies who are over 6 months take short naps. If your baby still relies on being fed or rocked to sleep, or if your baby needs you to replace the pacifier every time it falls out in order to fall back to sleep, then take this as a sign that your baby doesn’t know how to fall asleep on her own. And if she can’t fall asleep on her own, then when she wakes in between sleep cycles during her nap, she will cry. If sleep associations are a problem for your baby, then it may be time to consider changing those associations through sleep coaching.
Nicole’s Note:
“One of the most misunderstood facts about baby sleep, in my experience, is that waking is not normal. We ALL wake briefly between sleep cycles and a baby’s sleep cycles at nap time will be about 30-45 minutes. The key is not to wake ‘too much’ for something to be replaced such as a bottle, pacifier, breastfeeding, bounce on a yoga ball, etc.”
How To Lengthen Your Baby’s Naps
Short or non-existent baby naps can be so frustrating – but you don’t have to suffer through them! We have a ton of nap resources – and one of those nap resources is our free guide, 7 Common Napping Mistakes. Are you making any of these common nap mistakes? If so, they may be the cause of your baby’s non-napping. So download your free guide today, and start putting the tips to use as early as your baby’s next nap!
Whatever the reason, rest assured that if your baby is past the newborn stage, then short naps are an issue that can be solved.
For even more nap and schedule help, check out these members-only resources, found in our VIP Members Area:
- Mastering Naps and Schedules e-Book (unlimited VIP member access at no extra cost!)
- Custom Schedule-Maker (unlimited access – make as many schedules as you’d like! Includes meal times)
- Nap Transitions tele-seminar with Nicole Johnson
- Short Naps tele-seminar with Nicole Johnson
- How To Put Your Child on a Schedule tele-seminar with Nicole Johnson
- 5 Tips To Manage Nap Transitions [EXPANDED VIP MEMBER-ONLY VERSION]
- 5 Tips For Handling Tough Daycare Nap Schedules [EXPANDED VIP MEMBER-ONLY VERSION]
- Day-by-Day Nap Training Plan
- Downloadable Sleep/Nap Coaching Plan Workbook (learn how to create your own nap coaching plan!)
- Printable Sample Schedule Shifts Forward (great for daylight saving’s time change)
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Is your baby taking short naps? How are you working to solve the problem?
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Emily DeJeu says
@ Jenni — sounds to me like you’re doing all the right things here, in trying to gently nap train him so that he can learn to fall asleep on his own at nap time, and stay asleep. But, as you point out, the ‘stuff’ of life got in your way, and caused some inconsistency, and that’s no doubt what has set you back.
I’d say take break if you need it; no harm in that 🙂 Then, when you feel ready, go back to trying some nap coaching, but try to time it so that you have at least a week (preferably two) when you can keep things as normal and consistent day to day as possible. That may mean changing some plans, which is no doubt hard to do, but try to keep your little guys universe as consistent as possible during the nap coaching. That’ll go a long way towards helping him create long-term habits.
Thanks for commenting, Jenni! Hope this helps. 🙂
@ Kristin — Oy, this is tough! You’re definitely not the only parent to struggle with the lack-of-sleep-at-daycare issue. I wrote a post on this very issue earlier in the year: https://www.babysleepsite.com/sleep-training/how-daycare-impacts-your-babys-sleep-schedule-and-habits/
As for what to do — sounds like the daycare is trying to accommodate as best as they can (which is great!) So there may not be much more you can do there. You can try creating different schedules, for weekdays vs. weekends (i.e. earlier bedtime and perhaps later wake-up time on weekdays, to compensate for the lack of nap). But short of making permanent adjustments to your childcare situation (which isn’t usually realistic, for most families), this may be something you just have to get through as best you can.
Hope this situation improves soon, Kristin! Keep us posted. And thanks for commenting! 🙂
@ Jessica — I have to say, it sounds like you’re making all the right adjustments day to day (depending on her naps), and that you’re working to maintain as much consistency as possible while still ensuring that she doesn’t get overtired. So pat on the back to you for that — good work! 🙂
As for why this is happening — it likely has something to do with the sleep regression that happens around this time. You can read more about that here: https://www.babysleepsite.com/baby-sleep-patterns/8-9-10-month-old-baby-sleep-regression/ Sleep gets wonky around this time. And it sound like this regression is overlapping with your daughter’s transition from 3 naps to 2, which is kind of a double whammy (since nap transitions throw of napping, too).
My guess is that if you wait this out, things will adjust in the next few weeks. In the meantime, keep doing what you’re doing, and stay flexible (easier said than done, I know!)
Hope this helps, Jessica! Thanks for reaching out, and do let us know if things have improved in the next few weeks! 🙂
Reinette says
It’s nice to know Im not alone!! My 10 month old only naps for 30min at a time and we very lucky if he naps for an hour. He takes 3 naps a day, total of 1&1/2hours. I also tried everything and nothing seems to help. I’ve made peace with it, as he sleeps well at night, wakes up at 4am for a feed and then awake anytime between 5 and 6am. I also hope that he will start napping longer when he transitions to one nap. Should it be a concern if he happy & energised during the day?
Amanda says
I’m with you, Gracie! I feel like I have tried everything to get my 11 month old daughter to nap well and it feels like a crap shoot. Some days she “happens” to nap well, but most of the time she naps poorly. I’ve tried so hard to be consistent with her naps…how I put her down, the times I put her down, etc. But nothing seems to work consistently. I think some babies are just soooo sensitive!
Helen says
Hi everyone!
My 11 month old (9 month old adjusted) has taken short naps since we transitioned her out of her swing. Like many of you, I have tried EVERYTHING, and definitely follow the advice in this blog post (though it is good advice and certainly well-intentioned).
The only piece of feedback that has helped me through endless research and conversations is from our daughter’s physical therapist. She said the short naps have to do with her nervous system being sensitive and she has a hard time being “grounded” and calming herself after her first 30 minute sleep cycle. So we have started doing a firm (and relatively brief – like 5 mins) full body massage before each sleep. You can also do the “Wilbarger protocol” – just google it and you’ll find it — which helps calm and ground the baby too. The baby doesn’t need to have a serious sensory integration problem – it’s grounding and helpful for everyone. Done consistently, we have seen some improvement.
I have also talked with a few moms whose babies took short naps until they transitioned to one nap a day and then it just mysteriously came together and the toddler is a good napper now. So I’m hoping that time will help…I hope this is helpful. The chronic short nap situation is so challenging!
Emma says
My 13 month old is struggling yet again with short naps. He was finally doing somewhat consistent naps – two 1.5 hour naps daily until he started teething/walking/separation anxiety at the same time about 1 month ago, I cannot seem to get him back on track, and now early wake ups have started again. :/ Question: is early wake up defined by hour or by hours of sleep? We try putting him down early and sometimes he sleeps until a our established wake up time and then often will struggle with short naps after that. , other days he wakes up way early and still struggles with short naps. Feels lose lose. Help!
gracie says
My baby has taken thirty minute naps since month four (she is 12 months now), and there has been absolutely nothing I have been able to do to extend them. I almost never make things inconsistent for her unless there is a really exceptional circumstance, and I’ve tried CIO, etc. NOTHING has worked. So these short-nap posts, as well-intentioned as they are–and I hope they help some people out there– they are starting to get depressing, because I have tried everything, and I cannot get her to take longer naps. And every time I read that anything less than an hour is not a real nap and really needs to be addressed, I can’t help but feel like something is terribly wrong, without being able to do anything about it. It’s depressing.
Nicole T says
My 4.5 month old sleeps for only 30-45 min if in his crib, pram or car seat but will sleep up to 2 hours in his swing. I have tried gradually reducing the swing speed but as soon as it is off he reverts to cat naps again. I am desperate to get him out of the swing as he s getting too big for it! He falls asleep swaddled, with white noise, rarely takes a pacifier (I give it if he is being particularly hard to settle), and is always put down awake. His awake time is about 1.5 hours, but I watch for tired cues and will put him down earlier if he is sleepy. We don’t have a timed nap “schedule” as such, but follow his tired cues. Pre-nap we follow the same routine nappy change, wrap, cuddles, close curtains and sleep.
At night he sleeps swaddled without paci from 7, dreamfeed at 10 and wakes 7/730 am in his crib.
I have tried various strategies to help lengthen naps but no luck yet…
Jessica says
Short naps are driving me nuts. Although there are days when my little girl takes great naps, over the past couple of weeks she has been doing the catnap thing and it’s driving me crazy. She’s nearly 9 months old (8 months adjusted) and has been trying to transition to two naps, but her two naps aren’t nearly long enough and she basically always ends up going down for a third. For a while the first nap was long (an hour and a half or so) most days and then she would take two 45 minute naps in the afternoon. Her regular 45 minute naps (she was taking 4 for a while and then 3) have now dropped to being 30 minute naps. Yesterday she took 3 30 minute naps and Saturday it was 2. I’ve tried putting her down sooner (2-2.5 hours between naps like she used to when she was taking 3-4 45 minute naps) and putting her down later, as long as 3.5 hours or sometimes 4 before bedtime. It doesn’t seem to matter and getting a long nap is just hit or miss. This morning she took a wonderful hour and 10 minute nap and I was in heaven. The thing is, it’s not predictable and I can’t figure out why she sometimes does and sometimes doesn’t. Any suggestions?
She’s going to bed between 6:30 and 7 depending on what time she’s woken up from her last nap and most mornings wakes between 6 and 7. If she’s not up by 7, I wake her up to try and keep her day semi consistent. Thanks!
Kristin says
My 7.5 month old naps pretty well at home on weekends with minimal help. She will take an hour and a half nap in the late morning, an hour in the early afternoon and sometimes 45 minutes later. Sometimes she needs a binkie put back in or a pat on the bum. We try not to pick her up. However, everything we work on is ruined when Monday rolls around. She is at daycare every day of the week from 730 or 8am until 430 or 5pm. she will go that entire time on sometimes as little as 20 minutes of nap. The daycare has tried white noise, patting her and putting her binkie back in. Some things like the light or noise in the room they can’t control. Her pediatrician said she wasn’t worried about the lack of daytime sleep but its hard having a cranky baby at the end of the workday! Any tips?
Jenni says
My 7 month old is STILL catnapping unless he’s being held. I have done some nap training where I leave him in his crib for an hour during the first two naptimes, and over several days I saw progress, but things kept happening to screw us up (travel, dad putting him down on weekends instead of me, etc)… then we’d be back to day one after each interruption where he’d cry for the entire hour on the “first” day! After this happened three times, I just felt like I needed a BREAK from his crying, but most of all I wanted him to have a break from it. I’m thinking of taking a week where I just hold him again, then get back to it and be as consistent as I can possibly be. What do you think?