Why is daytime sleep so difficult to achieve?

Babies and toddlers often struggle when it comes to naps in particular when it comes to achieving extended sleep during the day.

Achieving successful naps can be challenging for babies due to a combination of factors. Firstly, infants experience varying levels of daytime sleep pressure, influenced by factors such as age, individual sleep needs, and activity levels.

A baby’s sleep environment and their natural ability to consolidate sleep are also big contributors to longer naps.

Contrary to a common myth, restricting a child's daytime sleep does not promote better nighttime sleep. A well-structured daytime nap schedule ensures a rested baby, more likely to experience longer, restorative stretches during the night. Adequate naps also contribute to your baby having sufficient energy for efficient feeding.

Understanding and addressing these multifaceted challenges can contribute to creating a conducive environment for successful daytime napping in infants.

Understanding Wake Windows

A wake window is the length of time a baby can stay awake before needing to go asleep again.

In the newborn stage, schedules revolve around feedings and their age-appropriate awake windows. As a baby gets older (between 4 – 6 months), fixed schedules become more suitable as their sleepy cues become less reliable.

It is important to note the range of wake windows as it will vary from child to child.

Wake windows even vary throughout the day. The first wake window is usually shorter, gradually extending before the second nap. These windows depend not only on age but also on the quality of their night's sleep. If a baby lacks nighttime sleep, their wake windows may be shorter.

How much sleep does my baby or toddler need?

Understanding your child's wake windows helps to determine the number and length of naps they need. The following averages serve as general guidelines:

Understanding catnaps

A catnap is where your baby wakes before the end of a sleep cycle (which is typically 40-50 minutes) and they still require more sleep.

Catnaps are very common, Developmentally naps aren’t elongated until about 6 months and generally the reason that your baby wakes and cannot go back to sleep is because they naturally don’t have the ability to do this yet. Another reason a baby catnaps is because they have not yet learnt the skill of linking sleep cycles (this is where sleep coaching can be extremely effective).

Common causes of catnaps

Undertired - your baby may not have enough sleep pressure to sleep for longer
Overtiredness - cortisol levels can interfere with their ability to fall asleep and stay asleep
Lack of self-soothing skills - your baby may not yet know how to self-soothe
Unconducive sleep environment - factors like brightness, noise, or temperature can affect sleep
Hunger - your baby may wake if they are hungry
Discomfort - if they are sick or uncomfortable, they may struggle to stay asleep
Drowsy start - if your baby went down very drowsy or asleep, they might struggle to transition between sleep cycles
Inadequate wind-down time - even 10-15 minutes of calm activities before naptime can help

How to stop catnaps

Follow age-appropriate wake windows ensuring that you start to wind down your baby before they become over tired. Become familiar with your baby’s wake windows as these do range throughout the day
Avoid over stimulating activities before nap time including loud music and the use of screens which omit blue light that supresses melatonin production
Create a sleep-conducive environment that indicates to your baby that it is time to sleep (see this blog post for further details on creating the perfect sleep environment).
Ensure that your baby is not asleep or too drowsy when they are placed in their cot. Gently sing to them to try keep them awake to avoid this.
Reduce parent-controlled sleep associations - Where there are strong parental reliances such as being rocked/fed to sleep or back patting etc, aim to gently reduce these each time that you place your baby in their cot.
Ensure that your baby is well-fed and winded before they go to sleep
Focus on nighttime sleep if it is quite broken or disrupted – addressing night time sleep first can often help to improve daytime naps
Encourage your baby to self-soothe at every opportunity; allow them to fuss a little before intervening. Give them the chance to settle independent of you
Assist with sleep cycle transitions or sleep training - depending on the age of your baby these will help to extend the naps past one sleep cycle

Sleep Training for Naps

Some babies may have a natural predisposition to longer sleep cycles, making it easier for them to transition between sleep phases seamlessly but this is not always the case. In addition, it is not until approximately 6 months of age that a baby’s brain development enables longer nap cycles during the day.

As a result, nap training can be extremely difficult and it can take from 2-4 weeks very often for nap training to work (with the appropriate sleep training technique). Sleep training for both nights and days can be done at the same time, although prioritising night training before nap training may be fairer to the baby

The key components in a quality sleep training experience are the schedule & the sleep environment.

Once an appropriate sleep training technique has been found, consistency is key.

Nap Transitions

There is no definitive age at which a child is ready for a nap transition, however there are ages at which you can expect these transitions to occur

Bear in mind that when a baby is dropping a nap, they may still need occasional naps (no two days are the same). Many babies may drop their naps sooner especially at the toddler stage. (due to family lifestyle, creche schedule etc.). An early bedtime is often essential during a nap transition.

Signs of an approaching nap transition:

Bedtime battles
Nap resistance
Your child’s behaviour – they are fine without the nap
A reduced nap
Chaos in the typical nap schedule

Nap refusal is often a symptom of a sleep regression and very often sleep regressions are mistaken for a nap transition. The quality of night time sleep and the behaviour of your child are big indications when determining if a nap is still needed.

Below are common sleep regressions that may result in nap refusal, but regardless of age, naps are still needed

8 – 10 months
18 months
2 years

Unlocking the Secrets to Successful Naps

In the world of parenting, navigating the intricacies of nap schedules can be a big challenge. By understanding the importance of daytime sleep, recognising your child's sleepy cues, and establishing a consistent nap routine & schedule, you're not just promoting better sleep for your little one, you're also setting the stage for better days which in turn lead to better nights.

Remember, every child is different, so as well as understanding their nap requirements, trust your instincts when adjusting wake windows, transitioning naps, or addressing common challenges. The journey to better naps may have its ups and downs, but with a bit of perseverance and the right tools, you'll find the rhythm that works best for your family.

Be patient with the process and consistent with your approach.

If you have any additional questions or need personalised guidance on your child's nap, don't hesitate to reach out to me by booking a free 15 minute consultation to see how I can help.

Understanding Baby & Toddler Naps