Written by Cátia Pinto, Pediatric Sleep Coach
Cátia Pinto is a pediatric sleep coach. She dedicates her life to coaching parents teach their children to develop independent sleep skills, through a gentle and child-friendly approach. Her strategies follow the Sleep Sense system, which has helped over 100.000 families since 2003.
Would you rather have your baby wake up five times a night or only take 30 to 40-minute naps during the day?
While nighttime awakenings are certainly challenging, dealing with short naps can be just as difficult. Not only does your baby miss out on essential sleep, but you also lose the opportunity to catch up on tasks or enjoy some much-needed personal time.
If this scenario sounds all too familiar, let's explore the reasons behind short naps and how to address them. Babies, like adults, sleep in cycles, transitioning between light and deep sleep. However, a baby's sleep cycles are much shorter, typically around 40-50 minutes. Understanding this can help us identify the main causes and solutions for brief daytime naps.
1. Baby doesn't wake up in the same place they fell asleep
Putting your baby down for a nap in their crib is crucial for long, restful naps. Imagine falling asleep in your bed and waking up in the living room or car. You'd likely be disoriented and find it hard to go back to sleep without some reassurance. The same applies to babies. If they fall asleep in the car or stroller and then wake up slightly at the end of a sleep cycle, they might struggle to fall back asleep. To help, lay your baby down in their crib while they're still awake. This consistency will help them associate the crib with sleep and make it easier for them to self-soothe back to sleep.
2. Baby develops a sleep association to fall asleep
Even if your baby falls asleep in their crib, sleep associations can still cause issues. If you assist your baby to sleep through rocking, singing, or feeding, they might become dependent on these "crutches." When they wake at the end of a sleep cycle, they'll need that same help to fall back asleep. Without immediate assistance, they may become restless and upset, making it nearly impossible to go back to sleep. Encouraging your baby to fall asleep independently can greatly improve nap length.
3. Baby is too tired to sleep
It seems counterintuitive, but an overtired baby can have difficulty sleeping. When we push ourselves or our babies past the point of tiredness, the body produces cortisol to stay awake, which inhibits deep, restful sleep. To avoid this, ensure your baby naps within their appropriate awake window. Sticking to a consistent schedule, even if challenging, can prevent overtiredness and improve nap quality.
4. Baby is in a poor nap environment
Daytime conditions are often less conducive to sleep than nighttime. Bright light and noise can disrupt naps. Using a white noise machine and blackout curtains can create a better nap environment. While white noise helps mask sudden noises, blackout curtains are crucial for blocking light, which stimulates cortisol production. Ensuring the nap room is completely dark can significantly improve nap duration.
The good news
Addressing your baby's daytime sleep issues can also enhance nighttime sleep. Better naps mean your baby won't be overtired at bedtime, making it easier for them to fall asleep and stay asleep throughout the night. With a bit of effort and consistency, you won't have to choose between nighttime awakenings and short naps. Soon, you'll be deciding how to spend the extra free time you have while your baby enjoys those long, rejuvenating daytime naps.
Cátia Pinto, Pediatric Sleep Coach
Cátia Pinto is a pediatric sleep coach. She dedicates her life to coaching parents teach their children to develop independent sleep skills, through a gentle and child-friendly approach. Her strategies follow the Sleep Sense system, which has helped over 100.000 families since 2003. Cátia is the founder of My Sweet Dreamer and also the mother of two, so she truly knows how sleep deprivation can negatively affect children and, inevitably, their parents. All the inherent feelings of guilt and tiredness end up preventing them from enjoying parenthood in full. Her mission: Help tired parents recover their well-deserved rested nights.
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