What Causes Short Baby Naps?
If baby could only take consistent long naps, right?
Are you experiencing this right now? Let’s get you some answers!
Let’s paint the picture: Baby had an unbelievably great sleeping/napping day yesterday… but today, things have shifted.
Baby falls asleep today, and only stays asleep for 20-30 minutes. Um…what happened?? Now they are waking up crying, and you are torn on what to do. Should you go in, not go in, hold baby back to sleep?? And how can you get a long nap back? Knowing some of the causes can help you make some shifts that will promote longer naps, better overall sleep, and a happy baby.
Hi, I’m Lauren, Founder and owner of the baby sleep agency, Sleep + the City! I’m so happy you are in! Whether you’ve been with us for years or just hopping in for the first time, I want to say a big welcome! And congrats to you for wanting some more education on baby sleep. You are definitely in the right place! Let’s hop right in!
First things first: Here’s a quick breakdown by age of REALISTIC and IDEAL nap lengths by age:
Newborns: 20 mins-3 hours each
2-18 MONTHS: 45-1.5 hours each
18M-2.5 years: 2 hours
2.5-4 years: 1.5 hours
However, this isn’t always the case is it? Not sure your babe is getting the sleep that here she needs?
What might be the causes of short baby naps?
Short baby naps can be caused by baby being overtired or under tired .
Short baby naps can occur around 3 to 4 months, which is developmentally normal.
Short baby naps can be caused by a sleep crutch - that is - baby is depending on something to help them fall and stay asleep.
Short baby naps can occur in unfavorable sleep environments.
Short baby naps can happen when there is no routine.
Let’s talk about each of these points.
1. Short baby naps can be caused by baby being overtired or under tired.
Not sure if baby is ready? Check out the sleep cues below in the picture, and have an age-appropriate schedule ready. Baby might be experiencing short naps because they are overtired or under tired. This may be caused by missing a nap completely, lack of age-appropriate nap totals, or incorrect wake windows. If you’re not exactly sure the best sleep schedule, I have a really great resource for you! Take a simple quiz and based on your answers you’ll get a schedule that you can use right away! Grab a free one - customized for your baby.
2. Short baby naps can occur around 3 to 4 months, which is developmentally normal.
Around 13-22 weeks, babies experience the 4 month sleep regression. In fact, short naps or cat naps is one main symptom that baby might be going through due to the 4 month sleep regression. Cat naps are super common during this time - and on average last between 20-30 minutes EACH.
This regression is caused by neurological advances in baby’s brain as they are becoming smarter and beginning to realize their place in the World.
Do you know about our Nap Training Mega Pack?
The nap training mega pack is self-paced, and is your one stop shop for all things sleep!
Perfect for babes sleeping well at night but struggling with naps!
3. Short baby naps can be caused by a sleep crutch - that is - baby is depending on something to help them fall and stay asleep.
Baby can pick up a few somewhat undesirable habits, called sleep associations. These habits can be crutches because baby feels they need them to fall asleep with them (ex: feeding/sucking to sleep, needed to be rocked, bounced, or held, sleeping in parent’s bed, etc.). If you’re working on weaning this crutch now via one of my sleep classes, you expect naps to become easier within the next 14 days or so. If you’re not sure where to start, take a peek at our class list here and hop into one of our sleep training classes to gently and gradually wean from this sleep crutch.
4. Short baby naps can occur in unfavorable sleep areas.
Short baby naps can be caused by sleep environment - let’s hop into the nursery! I love this one because it’s something that parents can do right away to help baby sleep!
Black out curtains are not enough. Heavy vinyl blackout shades are the best!
White noise machine. Here’s one I recommend: The Rest, which is a 3-in-1 machine.
Perfect temperature is a must!
Need a sleep sack/swaddle - click here to read more.
Transition too soon to the toddler bed <— Toddler sleep tips here
5. Short baby naps can happen when there is no routine
Before each nap - try to make a 5-10 minute routine before putting baby down.
This can include rocking, reading a book, prepping the room (shades, temperature, and white noise), and swaddling.
Learn loads more in The Baby Sleep Academy, our self-paced sleep training class for babies between 5-18 months! No cry it out needed!
