Naps are special. They’re the secret sauce of great sleepers – because it’s what happens during the day that sets you up for overnight sleep success. Plus naps are precious moments when we, the parents, can catch up on other duties, catch up on sleep, catch our breath… But naps are also sometimes unpredictable: one day your baby’s napping well, the next their nap is basically non-existent. So, why is your baby suddenly taking such short naps?
This article will outline a few reasons why your baby’s naps may be shorter (or why your baby won’t nap) and share ways you can get your little one’s sleep back on track.
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Why is My Baby Taking Short Naps?
There are different reasons your baby’s nap is suddenly shorter. Common reasons include:
- Your baby is ready for a nap transition (to drop a nap): One of the biggest reasons your baby’s naps may suddenly be shorter is that they’re ready to drop a nap. As babies grow out of their newborn stage, their sleep becomes more organized. At that point, around 2-3-months, they’re taking about 4-5 distinct naps a day. But a baby’s wake windows naturally lengthen as they age. That means your growing baby may no longer need 4-5 naps a day. They need to drop a nap, or nap transition. As an easy nap transition reference, here are the months when babies typically nap transition:
- Your baby going through a developmental sleep regression: Sleep regressions are temporary periods when your baby has been sleeping well but is suddenly taking shorter naps or waking up at night. Sleep “regressions” coincide with a baby’s milestones, like learning to sit up or walk, so these “regressions” are positive signs your baby’s progressing.
- Your baby’s sleep fundamentals aren’t in place: Often having a sleep schedule that’s not properly aligned to your baby’s unique circadian rhythm, a sleep space that’s too bright, noisy, warm, or cold, and an inconsistent routine can mean your baby won’t nap or your baby wakes up early from nap.
- Your baby is overtired: A baby becomes overtired when their sleep schedule and circadian rhythm are thrown off balance. Being overtired can wreak havoc on your baby’s sleep schedule. It can lead to early wakeups, bedtime protests, and, yes, shorter naps. Learn more about how sleep hormones in babies may cause overtiredness.
When Do Babies Take Longer Naps?
Curious about when do babies consolidate naps and take longer naps? This often happens as their wake windows, or time they can spend awake in one period, get longer. They then can drop a nap, which makes sure the amount of daytime sleep doesn’t affect nighttime sleep. However, all babies may go through a period of sleep regression, which may affect naps, so the following ages could differ for your baby.
You may start to see your infant taking longer naps around the following ages:
- 3 or 4-months is when it’s common for a baby to transition from 5 to 4 naps and drop their last nap of the day. This often happens naturally.
- 4-months-old is when it’s common for a baby to go through the 4-to-3 nap transition – meaning they drop their fourth nap and take a longer mid-day nap
- You may notice around month 7 or 8 that your baby is more alert in the morning and awake longer before their first nap of the day. They'll also be awake for longer before their next nap. When you start to see this, they may be close to the 3-to-2 nap transition. (Transitions could happen earlier for some, for example if you notice suddenly your 6 month old only napping for 30 minutes or less, they may be ready.)
- 14 to 18 months many babies drop their second nap and start taking one longer afternoon nap. This transition is often the hardest one – you'll need to be flexible with an earlier bedtime as this nap schedule solidifies.
- The 1-to-0 nap transition typically happens around 3 or 4 years old, when all the sleep they need happens at night.
To prevent major sleep disruptions – and overtiredness – during a nap transition move your baby’s bedtime up 20-30 minutes for a few nights to give them time to adjust.
How to Get Baby to Nap Longer?
If you see your baby suddenly taking shorter naps, ensuring they have a biologically aligned sleep schedule, follow a consistent routine, and are put to sleep when you notice sleepy cues can help get their naps back on track. It’s important to not introduce new sleep crutches or habits, such as letting them sleep when held, if you are trying to figure out how to get baby to take longer naps.
If your baby won’t nap, or you are curious about what to do if baby wakes up early from nap, you can either keep them in their crib for the remainder of their nap or try again at the next sleep time. An earlier bedtime always is a good idea if naps are short – keeping them up later won’t help.
If you’re looking for the answer to how to get baby to nap longer, download the Smart Sleep Coach app. This easy-to-use app takes your answers from a 3-minute sleep quiz to create a sleep schedule that notifies you exactly when your baby should nap, according to their circadian rhythm, giving them the best chance of napping longer – and falling asleep faster.
Smart Sleep Coach also takes the guess work out of how to create a sleep routine, set up your baby’s sleep space, and adjust their schedule as they age.
What If My Baby Won’t Nap?
Sometimes babies, especially overtired babies, simply refuse to nap. When this happens, try keeping them in their nap space for the entire nap time. Often babies will soothe themselves to sleep once in their crib alone. And even if they don’t sleep, the quiet alone time can help them unwind from an active day.
Tip for what to do if baby wakes up early from nap or skips a nap
Pediatric Sleep Consultant Mandy Treeby recommends, “Maintain your baby’s sleep schedule by using the 1-click sleep tracking tool in the Smart Sleep Coach by Pampers™ app. It will automatically update your baby’s schedule to account for the missed or short nap – which solves how to get baby to nap longer AND keeps you from stressing about when to put them down for their next nap or bedtime.”
Final Thoughts
If your baby is suddenly taking short naps – or skipping naps altogether – it can be stressful and exhausting for everyone.
While often there are reasons a baby won’t nap or takes shorter naps, remaining consistent with your routine and making the right tweaks to your schedule is key to preventing overtiredeness and getting through the period of nap disruptions.
You got this!
