Is your Little Boss taking short 30-minute naps and waking up cranky? You’re not alone! Many parents struggle with getting their little ones to take long, restful naps. The good news is that with the right strategies, you can help your baby nap for longer stretches—sometimes even up to two hours!
In this guide, we’ll explore why short naps happen and what you can do to extend them.
Why Do Babies Take Short Naps?
Babies cycle through light and deep sleep just like adults, but their sleep cycles are much shorter—typically around 30 to 50 minutes. If they don’t know how to connect their sleep cycles, they may wake up and struggle to fall back asleep.
Common reasons for short naps include:
✅ Overtiredness – If a baby stays awake too long, they may struggle to nap properly.
✅ Undertiredness – If they haven’t used enough energy, they may not need a long nap.
✅ Hunger – A hungry baby won’t sleep deeply.
✅ Sleep Environment – Too much light or noise can disrupt naps.
✅ Lack of Self-Soothing Skills – Babies who rely on rocking, feeding, or pacifiers may wake up when those cues are removed.
How to Extend Your Baby’s Naps
1. Create a Sleep-Friendly Environment
Make the room dark and quiet to signal that it’s time for sleep. Try:
✔️ Blackout curtains to block sunlight
✔️ White noise machines to drown out household sounds
✔️ A cool and comfortable temperature (around 20-22°C)
2. Follow an Age-Appropriate Wake Window
Babies need the right balance of wake time before naps. Here’s a general guide:
🍼 0-3 months: 45 minutes - 1.5 hours
🍼 3-6 months: 1.5 - 2.5 hours
🍼 6-9 months: 2 - 3 hours
🍼 9-12 months: 3 - 4 hours
If your baby is overtired or undertired, naps will be shorter than ideal.
3. Perfect the Pre-Nap Routine
A calming routine before naps helps babies transition smoothly into sleep. Try:
✨ Dim the lights and lower stimulation 15 minutes before nap time
✨ Read a short book or sing a lullaby
✨ Use a consistent sleep cue, like a white noise machine
4. Try the “Nap Rescue” Method
If your baby wakes up after 30 minutes, don’t rush to pick them up. Instead:
🔄 Pause for a few minutes to see if they’ll resettle
👐 Gently pat or shush to help them fall back asleep
🍼 Offer a small feed if hunger is an issue
🌙 Use contact napping (holding them) to extend naps while they learn
5. Teach Self-Soothing Skills
If your baby relies on rocking or feeding to sleep, try gradually reducing it. For example:
🚀 Lay them down drowsy but awake
💤 Use gentle sleep training techniques (like “pick up, put down” or “shush-pat”)
👶 Introduce a comfort item (like a breathable lovey for older babies)
6. Be Patient & Consistent
Nap training takes time! Some babies take longer to adjust, and that’s okay. Stick to a routine, observe their sleep patterns, and make gradual changes.
Short naps can be frustrating, but with small adjustments, your baby can learn to take longer, more restful naps. Every baby is different, so experiment with different strategies and find what works best for your little one.
Don't give up!
Till next week, parents!