Dear Parents,
Here’s a question for you: would you rather have your baby wake up five times during the night or only take 30-40 minute naps during the day?
It’s clear that being woken up at night is tough, but when your baby doesn’t get enough daytime sleep, it can be just as challenging. Not only does your child miss out on essential rest, but you, as caregivers, are left with little to no time for other tasks or to simply relax.
If this sounds familiar, let’s explore the reasons behind short naps and the possible solutions.
1. Your Baby Doesn’t Fall Asleep Where They Wake Up
Helping your baby nap longer and more peacefully starts with making sure they fall asleep in the same place where they will wake up, ideally their crib. Imagine if you fell asleep in your bed but woke up a few hours later in the car or the living room. Wouldn’t you feel disoriented? Babies experience the same thing! When they fall asleep in a car seat or stroller and wake up slightly after their first sleep cycle, they may struggle to fall back asleep.
Whenever possible, put your baby in their crib while they’re still awake so they can fall asleep in the same place they’ll wake up. Building this association will help them settle back to sleep when they wake up or stir after a sleep cycle.
2. Your Baby Relies on Sleep “Aids”
Even if your baby is sleeping in their crib, they might still wake up after a short period if they rely on “aids” to fall asleep. Common examples include rocking, feeding, or singing your baby to sleep. While these methods seem effective at first, they often lead to a dependency where your baby cannot fall asleep or stay asleep without them.
When your baby finishes their first sleep cycle during a nap and wakes up, they will need the same support to fall back asleep. If it’s not immediately available, they might become fussy, cry, and resist returning to sleep.
3. Your Baby Is Overtired
It might sound contradictory, but if your baby is too tired, it can actually make it harder for them to sleep. When babies stay awake too long, their bodies produce cortisol, a stress hormone that makes deep, restful sleep more difficult.
To prevent this, try to put your baby down for a nap before they become overtired. If your baby is consistently taking short naps of 30-40 minutes, it might be time to be more strict with their nap schedule for a couple of weeks to help them get back on track.
4. The Nap Environment Isn’t Optimal
Daytime sleep can be more challenging than nighttime sleep due to natural light, household noise, and other distractions like traffic or neighbors mowing the lawn. Two of the best tools for creating a good nap environment are a white noise machine and blackout curtains.
White noise can help mask environmental sounds that might wake your baby, while blackout curtains are essential for keeping the room dark. Sunlight triggers the production of cortisol, so keeping the nursery as dark as possible is key to promoting longer, deeper naps.
Solving Short Naps and Night Wakings
If you find yourself in the situation where your baby wakes up both at night and after short naps during the day, here’s some good news: solving daytime sleep issues can also improve nighttime sleep. Learning to self-soothe during naps will help your baby sleep better at night, and quality daytime sleep prevents overtiredness, making it easier for your baby to fall asleep and stay asleep through the night.
So, there’s no need to choose between night wakings and short naps. With some effort and consistency, soon the only thing you’ll be deciding is how to spend your free time while your baby enjoys long, refreshing naps.
Your Sleep Consultants NAP
Cri & Meri
