5 Tips to Solve Short Naps
Hi sleepy friends, Let's talk naps!
They are the oasis in a parent's day, the golden opportunity to catch up on tasks, recharge, or simply enjoy a moment of peace. But what happens when those precious nap minutes seem to slip away all too quickly?
Today I will give you the 5 checks to tackle your baby’s short naps like a pro. Get ready to kiss those short naps goodbye and say hello to longer ones!
Understanding Short Naps:
Before we jump into solutions, let's take a second to understand why these mini-naps happen. Short naps, typically defined as naps lasting 20 to 30 minutes, can be caused by a variety of factors:
Developmental Milestones: As babies grow and reach developmental milestones, their sleep patterns may shift, leading to shorter naps.
Overtiredness: Paradoxically, overtiredness can lead to shorter naps. Overly tired babies may struggle to settle into a deep sleep and wake prematurely.
Sleep Environment: Factors such as noise, light, temperature, and discomfort can disrupt a baby's ability to nap soundly.
Sleep Associations: Babies who rely on specific sleep associations, such as rocking or nursing, may struggle to transition between sleep cycles independently.
Biological Factors: Some babies simply have shorter sleep cycles or lighter sleep, making it more challenging to nap for extended periods.
Now that we understand why short naps occur, let's check out some strategies to extend those naps.
1- Create an Optimal Sleep Environment:
Ensure the sleep space is conducive to sleep.
I'm a big fan of making things super dark when it's time for sleep. For babies and toddlers, they don't get the concept of time like we do. So, even if it's only been a short while since they fell asleep, they might think it's time to be up. That’s why you should aim to get their room as close to pitch black as possible.
If by rolling the blinds down you can still see light coming in, there are a few ways you can make the room darker:
1. I used to hang a blanket over the top of the blinds before I upgraded to portable blackout blinds. It didn’t look nice but the room was dark so I have no complaints!! If you have the budget, I recommend getting the Easyblinds Easynight Blackout Blind Portable Version. I got these last year and I love them, not only are easy to install and remove, but they are rental-friendly!!
2. Stop light from coming under the door. If light is getting in around the door, you can fix it by putting a towel or a draught Stopper
3. Get rid of any sneaky blue lights. Blue lights are the worst for sleep, unlike red ones which are fine. Things like humidifiers with blue lights can disturb sleep.
4. Say goodbye to night lights. They're handy when you have a newborn, but if they're still around after that phase, it's time to switch them off. They could be the reason for those short naps.
Another thing to consider is using White noise. This is great because blocks any external noise that can wake your baby up. While choosing the type of noise, make sure you go for low-pitch and monotonous noises like hair dryers, planes, or vacuum machines. Sounds that are not continuous, like the TV or radio, have the opposite effect on babies and their sleep.
2- Establish a Consistent Nap Routine:
Implement a calming pre-nap routine to signal to your baby that it's time to wind down. This could include activities like reading a book or singing a lullaby.
Aim for consistency in nap timing, offering naps at roughly the same times each day to help regulate your baby's internal clock.
3- Keep an eye on the age-appropriate awake windows
Pay close attention to your baby's awake times between naps. Babies of different ages have varying sleep needs, so tailor awake times accordingly.
For example, If they need to be awake 2.5 hours and you’re only keeping them up for 2 because they’re rubbing their eyes and seem sleepy, but then they’re only sleeping for 30 minutes when they do go down, Tweaking that awake time just a bit could make all the difference.
If you are not too sure about what’s your baby’s age-appropriate awake time, here is an estimate guide:
4- Check feeding times
Like naps, feeding schedules change with time.
When your little one was a newborn, you might have been all about the Eat/Play/Sleep schedule. However, passing the newborn stage Eat/Play/Sleep is not a thing anymore.
You might notice that you're offering them a bottle before and after naps, plus some solid foods in between. Just be sure that they’re feeding for nourishment, not to sleep. Feeding to sleep can cause short naps.
5- Keep an Eye on Your Child’s total daily sleep
I think it is important we see sleep as a whole thing, thinking about how naps and night sleep affect one another. Sometimes your baby is having short naps because they’re getting too much nighttime sleep.
You might think, "Hey, that's a good problem to have!" But if your little one is sleeping for more than 12 hours straight at night, chances are they're swiping those sleep hours from the daytime.
For babies aged 0-16 months, the goal is around 11-12 hours of nighttime sleep. So, if your baby is getting 12-13, or even 14 hours of sleep overnight, while it might seem fantastic, it could be messing with their daytime siestas.
If that sounds like what's happening, try capping their nighttime sleep at 12 hours to free up some of those precious hours for daytime napping.
Remember to be patient with yourself and your baby as you work together to establish healthy sleep patterns. Consistency is key, so stick to your chosen nap routine and sleep strategies, even in the face of setbacks or challenges.
If you're finding the short naps particularly challenging and could use some personalized support, I'm here to help. I offer free discovery calls where we can chat about your baby's sleep habits and how I can support you in creating a more restful routine for your family.
Until next time!!
