How To Help Your Baby To Nap

Little ones of all ages benefit from multiple daytime naps. Napping should be a regular part of their 24-hour sleep cycle. One of the benefits of napping is improved memory, and it has also been linked to improved emotional control. Naps also promote quality nighttime sleep. The importance of a baby’s napping schedule stems from this fact. However, when a baby refuses to nap, don’t let it stress you out.  There are many ways to help your baby to nap. 

Why Is It So Hard To Get A Baby To Nap?

Children under the age of two who miss even one nap are more likely to show signs of anxiety and withdrawal. They also have a harder time dealing with stress, and get less excited when something new and exciting happens¹. Yet, it is not always easy to make a baby sleep. 

Any time your child goes through a transition in their daily life, such as when they get sick or when they reach a new developmental milestone, there is a good chance that their sleep schedule will shift.  Furthermore, infants and toddlers experience regular sleep regressions.

The following are the main reasons why it is hard to get a baby to nap:

• The infant is not exhausted enough. If your baby slept longer than required the night before or did something really exciting immediately before you attempted to lay him down, he may not be weary enough to nap.
• Although it may sound counterintuitive, it can be challenging to put an overtired baby down for a nap. An overtired infant may have trouble getting a nap.
• Children thrive on routines, and babies are no different. Their internal body clock and environmental cues tell them when it is time to sleep or take a nap. Assisting a baby nap can be challenging if their nap schedule is disrupted.
• Your baby’s ability to nap will be affected by how often he naps and how long he sleeps during naps.
• It will be difficult for the baby to nap if the room is too bright, noisy, or crowded.
• If your baby is waking up from naps too soon or is having trouble falling asleep, hunger might be the cause.
• If a baby is experiencing discomfort due to teething or for another reason, he/she will likely have difficulty falling asleep during naps.
• Your baby may not be able to nap if he is used to sleeping in a swing, a baby seat, or a stroller, or if he is used to being rocked or nursed to sleep.

Related Reading: 8 Indian Home Remedies For Baby Sleep

Top 7 Tips To Get Baby To Nap

Of course, babies need to get plenty of sleep at night, but naps during the day can be just as crucial. Their importance cannot be overstated in ensuring that the baby gets the recommended amount of sleep each night. Furthermore, they have remarkable effects on children’s health and disposition. 

One of the most important questions that a new parent needs to ask is “how long to try to get baby to nap before giving up”.  If you want your baby to sleep for longer stretches during naps, you’ll need to be patient. You can help your baby nap longer only if you commit yourself to sleep coaching him/her for two to three weeks.

Here are a few tips that will help your baby nap during the day:

1. Set the mood

Even fully grown adults find it difficult to fall asleep if the environment does not set the mood. So surely it would be the same for babies. Creating an environment that lulls the baby to sleep will go a long way in helping them sleep.

In order to do this, put the baby to sleep in a suitably cool, dark, quiet room. Ensure there is nothing that might distract the child or enrapture their attention. Make sure the bed or crib you lay them down in is soft and comfortable.

2. Have a consistent routine

It is difficult to put a baby down for a nap if they never know when to expect it. Sporadic and arbitrary sleep schedules do more harm than good, and therefore, it is best to have a consistent daily routine (in all matters, not just naptime).

This way, the baby will begin to recognize when naptime is approaching. You can create an ideal sleep schedule by finding the optimum nap timings for your baby’s age.

3. Be flexible with naptime

This may seem contrary to the previous tip. And it is definitely true, to an extent, that consistency is key when it comes to sleep schedules. However, the baby’s needs change as they grow, and the schedules are not always right. Delaying sleep when they are tired can lead to them becoming overtired.

If the baby is tired, be willing to change the timing of the naps to better fit their needs. 

Related Reading: When Can A Baby Sleep With A Pillow?

4. Try swaddling the baby

If the baby is too young to roll over, swaddling is a good way to encourage them to fall asleep. Don’t become frustrated if you don’t get it on the first try – swaddling can be tricky in the beginning. But practice makes perfect and soon, your baby will be snug and comfy and ready to fall asleep.

5. Ensure baby is drowsy but awake

Putting the baby down to sleep when they are still awake but still susceptible to falling asleep quickly is a great opportunity to get them used to the idea of sleeping on time. At first, it may be difficult to get the baby to nap without being held but they will adapt soon enough.

There are some things you can do to speed along the process. Sing lullabies to lull them to sleep, and speak to them in a low, soothing voice. Repeat phrases like “it’s time to go to sleep” and “its naptime”. The baby will associate these to sleep and it will be easier to get them to nap.

6. Gentle massages

A really useful soothing exercise you can do before naptime is infant massage. Gently massage different parts of their face in strokes. If you are reluctant to do so, you can use a wet wipe instead. It may seem bizarre, but doing this consistently will signal to the baby that it is time to sleep.

Related Reading: 9 Scientifically Proven Benefits Of Baby Massage

7. Try to nap at home

It is unavoidable that there may be times when the baby may have to nap on the go. A special event like a wedding or family function might require the baby to sleep en route, or in an unknown environment. This is perfectly fine once in a while, but too much of it can disrupt your baby’s sleep schedule.

Try to ensure that as many of your baby’s naps as possible occur at home, in their crib or cradle, or bed. Sleeping in a familiar environment in which they feel secure will definitely do wonders for them.

How Long Should Babies Nap? 

Researchers have found that infants and toddlers who nap significantly outperform their non-napping peers on tests of language development, memory, and other cognitive abilities.

When it comes to naps, babies are almost like sleeping machines until they are about 3 months old. For infants there are no restrictions or rules regarding napping.

During this time, most babies sleep for long stretches at a time and only wake up for short periods at different times of the day and night. Some days, they may only be awake for an hour or two. They can sleep for up to 18 hours straight. 

A baby needs anywhere from two to four naps per day after the newborn stage but before their first birthday. It’s possible that they’ll take naps lasting anywhere from half an hour to two hours. Baby naps decrease in frequency and duration as they grow.

To give you a rough idea, here are the average naps taken per age group²:

These baby nap schedules can provide guidance, but there are no hard-and-fast rules about how much babies should nap.

How To Set A Nap Schedule For Your Baby?

There are a few steps you can follow in order to set the optimal nap schedule for your little one:

1. Work with your baby

You don’t have to do everything from scratch. It is okay to follow your baby’s lead when finalizing their nap schedule. Observe them for about a week. Take note of when they get tired, when they feel more energetic when they feel hungry, and so on. These things are very useful when deciding on a nap schedule. 

Arrange nap times for when they are likely to get tired. If the baby has no noticeable pattern that you can follow, use your own discretion to choose the best nap times.

2. Use the crib

Always use the crib or cradle when you put the baby down for a nap. They need to associate the crib with sleep, as it can help them during their sleep at night, too. Additionally, a safe and familiar environment will undoubtedly make the baby more comfortable with napping.

If you are unable to use the baby’s crib, try to create a similar environment, for example, by using the baby’s soft toys and blanket.

Related Reading: Night Sweats In Babies- All You Need To Know

3. It’s okay to miss a nap or two

Try as we might, sometimes life happens and it becomes very difficult or impossible to follow the schedule we had decided for the day.

If this happens, or if there is a special event such as a birthday or function that will keep you out of the house, don’t feel too stressed about missing a nap. Missing naptime every now and then won’t cause any problems for the baby, as long as you do not make a habit of it.

4. Don’t let the baby get too tired

While it is okay to miss a nap once in a while, and it is very important to keep the baby happy and engaged throughout the day, create a schedule so that the baby does not get overtired. This is a common occurrence if the baby has an older sibling, who does not need to nap as much as them.

5. Don’t let the baby sleep too much

Just as it is important for babies to not stay awake too long, it is equally important that they should not sleep too long. Sleeping for too long during naptime will compromise their sleep at night.

A nap should be 2-3 hours at most. If your baby tends to sleep for longer than that, gently awaken them when the time is up.

6. Consult your doctor

If you are unsure about what type of schedule works best for your baby, there is no shame in approaching a pediatrician to get their advice. In fact, it is recommended that you keep your doctor in the loop so that you can ensure the baby is getting the best care possible.

What Do You Do When Baby Won’t Nap?

There are numerous reasons why your baby may not be willing to take a nap. The solution to the problem depends on the cause. You may have to rely on instinct and/or trial and error to find it. Here are a few reasons why the baby would refuse to fall asleep and what you can do about it:

1. The baby doesn’t feel sleepy

Don’t try to force an energetic or restless baby to fall asleep. As the baby grows, she will require fewer hours of sleep. So, if the baby consistently feels restless during naptime, you may need to make changes to your nap schedule.

For a one-time thing, however, it would be better to simply engage the baby in a calming activity like reading that still allows them to get their excess energy out. You can try to put them back to bed in half an hour or so.

2. The baby is hungry

It can be difficult to maintain both a feeding schedule and a sleeping schedule simultaneously, especially due to the changes that need to be made to both as the baby grows older.

If your baby’s sleep is being disrupted due to hunger, try to assess the amount of food you feed them, the frequency, and the number of times you feed them daily. Making minor changes to these will help solve the problem.

Related Reading: 10 Common Reasons Your Baby Is Not Gaining Weight

3. The baby is not comfortable

It could be that the reason your baby is not falling asleep is that the sleeping environment leaves something to be desired. Make sure the baby’s environment is comfortable and secure when you put them to sleep.

This involves closing the blinds, ensuring the room is dark and quiet enough to sleep in, having a soft and comfy bed, cool temperatures (or warm, if you live in a cold place), appropriate clothing, and even using things like white-noise machines (if possible).

Conclusion

Cortisol, a hormone that is released in response to stress, can be found at high levels in the bodies of children who are overtired. They feel more awake and are less likely to fall or stay asleep at night as a result of this.

Nap time is, therefore, crucial for kids. On the other hand, the timing of naps is very important, particularly as children get older. Toddlers whose naps are too late in the day tend to go to bed later. Plus, some infants and toddlers may need less sleep at night if they take more naps during the day than usual.