How to Help Your Baby Take Longer Naps

Sufficient sleep is crucial for babies’ development and for parents’ well-being. Unfortunately, many babies struggle not only with frequent night wakings, but also with short or inconsistent naps. Recent studies and statistics provide valuable insights into extending babies’ naps and improving their consistency.

1. Establish a Consistent Nap Routine.

Consistency is key when it comes to baby sleep. A study from the University of Illinois Urbana-Champaign found that consistent bedtime routines significantly improve sleep duration in infants[1]. Likewise, establishing a predictable nap schedule helps babies understand when it's time to sleep, making it easier for them to settle down and nap longer.

2. Create a Sleep-Inducing Environment.

The environment in which babies nap can greatly impact the length of their sleep. According to the CDC, ensuring a dark, quiet, and cool room can promote better sleep[2]. Also, using white noise machines or blackout curtains can help create an optimal sleep environment, reducing disturbances that might wake your baby prematurely.

3. Monitor Sleep Needs & Nap Timing.

Timing is crucial for naps. Babies have different sleep needs at various stages of development. For example, a newborn needs 4 naps a day, while a baby who is 10 months old need 2 naps daily. Using age-appropriate nap schedules for babies can help to improve the consistency of their naps, as their sleep needs are being met with the most appropriate timing for each nap.

4. Encourage Self-Soothing.

Teaching your baby to self-soothe can lead to longer naps. A study published in the journal Sleep found that infants who can self-soothe are more likely to sleep longer and wake up less frequently[4]. Gradually encouraging your baby to fall asleep independently, without relying on rocking or feeding, can help them develop this important skill.

5. Address Maternal Sleep Patterns.

Interestingly, maternal sleep patterns can influence infant sleep. Research from the University of Illinois Urbana-Champaign indicates that mothers who get sufficient sleep tend to have babies who sleep longer[1]. Ensuring that you, as a parent, get enough rest can positively impact your baby's sleep duration. If your sleep is frequently interrupted at night due to your baby waking up during the night, consider consulting a baby sleep specialist or using a sleep training program for your baby.

6. Be Mindful of Feeding Schedules.

Feeding schedules can also affect nap length. Babies who are well-fed before naps are more likely to sleep longer. However, it's important to avoid overfeeding, which can cause discomfort and disrupt sleep. Finding a balance and ensuring your baby is comfortably full before napping can help extend their sleep duration.

7. Avoid Intervening after a Premature Wake-up.

Nap sleep cycles for infants consist of 30-45 minutes of deep sleep, followed by 15-20 minutes of active sleep, and then another 30-45 minutes of deep sleep. Instead of interrupting this process if your baby wakes up after only 30-45 minutes of a nap, give your baby the opportunity to fall back asleep for another deep sleep cycle. Patience and consistency are essential during this process.

Need More Help?

If you need help teaching your baby to sleep independently and peacefully at night and for naps, consult a baby sleep specialist. Independent sleep is an important milestone, and self-soothing is a crucial skill for babies to have so that they are empowered to consistently get the rest that their bodies need.

[4]: Association between infant sleep, cognitive, and psychomotor development: a systematic review | SLEEP | Oxford Academic [1]: New study finds link between maternal and infant sleep patterns | News-Medical.net [2]: FastStats: Sleep in Children | CDC [3]: What’s normal? An evidence-based baby sleep chart | Parenting Science

References:

[1] New study finds link between maternal and infant sleep patterns

[2] FastStats: Sleep in Children | Sleep | CDC - Centers for Disease ...

[3] What’s normal? An evidence-based baby sleep chart - PARENTING SCIENCE

[4] association between infant sleep, cognitive, and psychomotor ...