Why Is Sleep Training Harder at Nap Time?

Why is Sleep Training Harder at Nap Time?

Sleep training can be a challenging process for many parents. But parents are often surprised when sleep training helps their baby sleep well at night, but nap time is still a struggle. Naps can take longer to regulate than nighttime sleep.

Protest, crying, and inconsistent behavior at naptime can be quite frustrating. But understanding the reasons behind this can help parents navigate the process more effectively. Here are some key factors that contribute to the difficulty of sleep training at nap time:

1. Circadian Rhythms and Sleep Pressure

One of the primary reasons sleep training is harder at nap time is due to the differences in circadian rhythms and sleep pressure. Circadian rhythms are the body’s internal clock that regulates sleep-wake cycles, while sleep pressure is the body’s need for sleep that builds up over time.

• Circadian Rhythms: During the day, the body’s circadian rhythms are naturally more alert, making it harder for babies to fall asleep. According to a study published in the journal Sleep Medicine, the circadian rhythm peaks in alertness during the mid-afternoon, which can interfere with nap times.

• Sleep Pressure: At night, sleep pressure is higher because the baby has been awake for a longer period. During the day, sleep pressure is lower, making it harder for babies to fall asleep and stay asleep during naps. Understanding your baby’s age-appropriate wake windows and planning nap time at just the right time helps to remedy this issue. A quality sleep training program will provide age-appropriate nap schedules that give parents guidance for healthy daytime sleep.

2. Environmental Factors

Daytime sleep is often disrupted by environmental factors that are different from the conditions at nighttime. These can include light, noise, and household activities.

• Light Exposure: Exposure to natural light during the day can make it harder for babies to nap. A study by the National Sleep Foundation found that light exposure can delay the onset of sleep and reduce sleep duration. The use of blackout curtains can improve the quality of sleep at naptime. However, parents should open them slightly to allow just a little natural light during naps.

• Noise and Activity: Daytime naps are more likely to be interrupted by household noises and activities. According to a survey by the American Academy of Sleep Medicine, 60% of parents reported that household noise was a significant barrier to successful nap times. The use of white noise machines can decrease naptime interruptions and improve the quality of sleep during naps.

3. Consistency and Routine

Consistency is crucial for successful sleep training, but maintaining a consistent nap schedule can be challenging.

• Inconsistent Schedules: Unlike nighttime sleep, which usually follows a more consistent routine, nap times can vary due to daily activities and schedules. A study in the Journal of Pediatric Psychology found that inconsistent nap schedules were associated with shorter and less restful naps. Babies love routines and learn them well when they are consistent. Aim to keep your baby’s nap routine the same daily.

• Routine Disruptions: Daytime activities such as errands, playdates, and appointments can disrupt nap routines. The same study noted that disruptions in routine were a common reason for difficulties in nap time sleep training. Disruptions to routines will happen, but aim to plan activities for wake windows and limit disruptions when possible.

4. Developmental Stages

Babies go through various developmental stages that can affect their sleep patterns, particularly during the day.

• Sleep Regressions: Developmental milestones, such as learning to crawl or walk, can lead to sleep regressions. According to the Sleep Foundation, these regressions are more noticeable during nap times because the baby is more alert and active during the day. It is especially important to remain consistent with your baby’s routines during sleep regressions. Otherwise, sleep patterns can suffer for months afterward. This is because babies learn new habits when parents change their routine, even if it’s in response to changes in the baby’s behavior.

• Separation Anxiety: Around 6-9 months, babies often experience separation anxiety, which can make it harder for them to settle down for naps. A study in the Journal of Child Psychology and Psychiatry found that separation anxiety peaks during this age range and can significantly impact nap times.

• Teething: Teething can cause discomfort, pain, and fussiness, and therefore cause babies to have trouble falling asleep and staying asleep at naptime. Babies might protest naps or take shorter ones when their teeth are causing them pain or discomfort. Before nap time, try massaging their gums, using frozen teethers and frozen washcloths, and applying soothing gels when needed. 

Conclusion

Sleep training at nap time presents unique challenges due to differences in circadian rhythms, environmental factors, consistency in routines, and developmental stages. Understanding these factors can help parents develop more effective strategies for nap time sleep training. By creating a conducive sleep environment, maintaining consistent routines, and being mindful of developmental changes, parents can improve their baby’s naps and overall well-being. 

Nevertheless, the greatest key to successful sleep training, even during nap time, is consistency. Babies learn routines through repetition. Start your baby’s naps at the same time daily and remain consistent. All healthy babies will learn and naps can become predictable, quiet, and restful. For more guidance for predictable, long, and healthy daytime and nighttime sleep, hire a baby sleep specialist or use a sleep training program online.

: Sleep Medicine Journal : National Sleep Foundation : American Academy of Sleep Medicine : Journal of Pediatric Psychology : Sleep Foundation : Journal of Child Psychology and Psychiatry