Why is My Child Only Taking 30 Minute Naps?
By Katie Giguere, Sleep Squad Consultant
As a parent, you've probably experienced the frustration of your child taking short naps, leaving you wondering if there's a secret to getting them to sleep longer. Don't worry; you're not alone! In this blog post, we'll explore the reasons behind those brief naps and share expert tips to help your little one enjoy more extended, restful sleep.
It's essential to remember that until babies reach around five or six months old, 30-minute naps can be entirely normal and developmentally appropriate. Some babies might take even longer, possibly up to seven months, or until they transition to a two-nap schedule. Each child is unique, and their sleep patterns will vary.
Supporting Your Child's Environment
While we can't control our babies' napping preferences, we can create an environment that supports better sleep habits. One critical aspect is blackout curtains or blinds in their room. By eliminating all sources of light during nap time, you encourage natural melatonin production, the hormone responsible for inducing sleep. Although daytime melatonin levels aren't as high as at night, initiating this process can help your baby fall asleep more quickly.
The Importance of an Eat-Play-Sleep Schedule
To prevent your baby from waking up due to hunger during nap time, consider following an Eat-Play-Sleep schedule.
After waking, allow a five to ten-minute window before feeding them, followed by a bit of playtime.
This structured routine ensures your baby doesn't associate feeding time with sleep, preventing disruptions in their naps.
Creating a Nap Time Routine
Just like bedtime, establishing a simple, consistent nap time routine can be immensely beneficial. This routine will help cue your baby's brain that it's time to sleep.
Consider activities like :
changing their diaper
swapping uncomfortable daytime clothes for cozy pajamas
using a sleep sack
turning on a sound machine.
These actions in a specific order will signal to your baby that it's nap time.
Monitoring Wake Windows and Sleepy Cues
Keeping an eye on your baby's wake windows - the time they can comfortably stay awake between naps - is vital for successful sleep.
Ensure you put them down for a nap before they become overtired, as overtiredness can make it more challenging for them to fall asleep. On the other hand, avoid putting them down for a nap if they're not yet ready, as they may struggle to fall asleep if they're under-tired. We have a great previous blog post, linked here, about wake windows.
Extending Naps for Young Babies
For babies under four months old…
It can be helpful to try extending a few naps throughout the day. If your baby wakes up after 30 minutes, you can attempt to rock them back to sleep, put them in a stroller or carrier, or provide extra comfort. Extending these naps prevents them from becoming overly tired later in the day, leading to better overall sleep.
For babies four months and older…
The Crib Hour technique can be a game-changer. If your baby wakes up from a nap but hasn't slept for an hour yet, give them a little time and space to see if they can fall back asleep on their own. Set a timer for an hour, and if they don't fall back asleep by then, consider getting them up and adjusting the schedule for their next nap.
Physical Milestones and Sleep
Around the 12-month mark, most babies start pulling themselves up or even taking their first steps. Encourage them to practice, practice, practice!
This not only helps them develop their motor skills but also provides valuable exercise.
It's worth noting that the excitement of newfound mobility might occasionally disrupt their sleep. However, as they become more comfortable with walking, they'll eventually settle and prioritize rest over early morning adventures.
We Are Here to Help!
When it comes to short naps, it's crucial to remember that each baby's sleep journey is unique and can take time to develop. While we can't force longer naps, we can optimize their sleep environment and routine to support better sleep habits. By following expert tips such as creating a nap time routine, monitoring wake windows, and utilizing the Crib Hour technique, you can set your child up for nap time success.
If you're still struggling with short naps and would like personalized guidance, our expert sleep consultants are here to help. Schedule a 15-minute complimentary discovery call with either myself or someone on the Kelly Murray Sleep Squad and we would love to chat with you more about other options for your baby and how we can help get you and your child better nights sleep.
All team members have completed training with Kelly and have learned the Murray Method. Kelly continues to support, guide and oversee the Sleep Squad as they work with the families who trust in us. This way, all clients are able to experience the same amazing results (and lots and lots of sleep).
Sweet Dreams…
Kelly Murray is a certified sleep coach and an award-winning pediatric sleep consultant based in Chicago offering sleep coaching services nationwide.
