f you’ve ever spent more time trying to get your baby down for a nap than they actually spent sleeping, you are definitely not alone.
Many parents find themselves trapped in what we lovingly call “the nap time hustle” – rocking, feeding, bouncing, driving, holding, or tiptoeing around the house trying to rescue another short nap.
And just when you finally sit down? Your baby wakes up 27 minutes later.
It can feel exhausting, frustrating, and honestly a little defeating.
Why Naps Can Feel So Hard
Daytime sleep is often more challenging than nighttime sleep because there is simply more stimulation during the day. Light, noise, activity, developmental milestones, and changing schedules can all make it harder for babies to settle and stay asleep.
Many babies also struggle with connecting sleep cycles during naps. Instead of transitioning smoothly into another cycle, they wake fully after 30-45 minutes and need help falling back asleep.
Parents are often told:
“They’ll grow out of it.”
And while sleep does change over time, ongoing short naps and nap resistance can sometimes create a cycle of overtiredness that actually makes sleep harder.
An overtired baby often has more difficulty settling, wakes more easily, and may become increasingly fussy throughout the day. Poor daytime sleep can also affect nighttime sleep, leading to bedtime struggles, more night wakings, and early morning wake-ups.g up regularly, that might be cause for concern.
The Overtired Cycle
One of the biggest misconceptions about baby sleep is that keeping babies awake longer will make them sleep better.
In reality, the opposite is often true.
When babies stay awake too long, their bodies release stress hormones that make it harder to relax and fall asleep. This is why some babies seem to “fight” naps even when they are clearly exhausted.
Signs of overtiredness may include:
- Short naps
- Increased fussiness
- Arching or resisting sleep
- Frequent night wakings
- Early rising
- Difficulty settling even when tired
This is where age-appropriate wake windows and consistent sleep routines can make a huge difference.
Let’s Get Your Child Sleeping Through The Night
Just think, in as little as 1 to 3 days, you may ALL be sleeping better through the night!
Sleep Regressions, Development, and Nap Changes
Even babies who previously napped well can suddenly start resisting naps.
Sleep regressions, developmental milestones, teething, separation anxiety, and nap transitions can all temporarily disrupt sleep patterns.
You may notice changes during:
- The 4-month sleep regression
- Crawling or walking milestones
- Transitioning from multiple naps to fewer naps
- Growth spurts
- Increased awareness of surroundings
These phases are normal, but they can also reinforce sleep habits that become difficult for families to maintain long-term.
That’s why gentle consistency matters.
Babies Can Learn To Fall Asleep On Their Own
“But,” you’re thinking, “I have friends whose babies nap for two or three hours at a time.” Well, that’s partially true. But in a more literal sense, they’re stringing together several sleep cycles in a row. The only difference between their baby and your baby is…
Drumroll please…
They’ve learned how to fall back to sleep on their own.
That’s it.
That really is the heart of the issue.
Once your baby can fall asleep without help, they’ll start stringing together those sleep cycles like an absolute champ. That’s going to make your baby a whole lot happier and, on the self-indulgent side, leave you with two hours at a time to do whatever you like. (Granted, as a new mother, “whatever you like” might not mean what it once did, but still, two hours twice a day to catch up on motherhood-related tasks is something we can all appreciate.)
Gentle Sleep Training for Better Naps
One of the biggest concerns we hear from parents is:
“I don’t want to do cry-it-out.”
And that’s okay.
At Fabulous Sleep Solutions, our approach is gentle, responsive, structured, and parent-led. We support families through the process of teaching healthy sleep habits while still responding to their child’s needs.
Some crying can be a normal form of communication during change, but our goal is never to leave families unsupported or force a one-size-fits-all method.
Instead, we help babies gradually learn the skills needed to fall asleep more independently, which can improve both naps and nighttime sleep.
Small Changes Can Make a Big Difference
Sometimes improving naps starts with a few foundational adjustments.
Helpful strategies may include:
- Following age-appropriate wake windows
- Creating a calming pre-nap routine
- Watching for sleepy cues earlier
- Creating a consistent sleep environment
- Allowing opportunities for independent sleep
- Staying consistent even during regressions or rough days
Many parents are surprised by how connected daytime sleep and nighttime sleep truly are. Better naps often lead to easier bedtimes, fewer night wakings, and a happier, more rested household overall.
1. Stop Using Sleep Props
So remember back at the start of that scenario, there you were, getting ready to put baby down for her nap, gently rocking her to sleep and then putting her down in her crib.
Stop right there. That’s where you need to make some changes. Because in this scenario, you are acting as what we in the sleep consulting business refer to as a “sleep prop.”
Sleep props are basically anything that your baby uses to make the transition from awake to asleep. Pacifiers are the most common example, but there are many others, including feeding, rocking, singing, bouncing, snuggling, and car rides.
Now I’m not saying you shouldn’t rock your baby, or sing to her, or read her stories, or love her like crazy. You absolutely should.
Just not to the point where she falls asleep.
When it comes to bedtime, whatever time of the day that might be, put your baby down in her crib, while she’s still awake, and let her fall asleep on her own.
There might be a little bit of protest for a day or two, but for the majority of my clients, the results start to materialize in about two or three days.
Think about that. Two or three days, and you and your little one could be enjoying the extraordinary benefits of proper sleep. She’ll be happier, healthier, more energetic, and you’ll both sleep better at night to boot.
2. Additional Tips
Some other pointers for extending baby’s nap time…
- Keep the bedroom as dark as possible. Buy some blackout blinds if the sun is getting in, or if you’re on a budget, tape some black garbage bags over the windows. It doesn’t have to be pretty, it just has to be functional.
- White noise machines are useful if baby tends to wake up due to the neighbor’s barking dog, the inconsiderate delivery guy ringing the doorbell, or any other noise that might startle them out of their nap. Just make sure it’s not too close to their ears and not too loud. 50 dB is the recommended limit.
- If you’re running into trouble applying these suggestions, give me a call and set up a free 15 minute consultation. The solution might be simpler than it appears, and most of my clients see a dramatic improvement in just one or two sessions.
FAQs
Why does my baby only take short naps?
Short naps are often connected to overtiredness, inconsistent schedules, sleep associations, or developmental changes. Many babies wake after one sleep cycle and need support learning how to fall back asleep independently.
Can sleep training help naps?
Yes. Gentle sleep training can help babies develop healthy independent sleep skills that improve naps and nighttime sleep. Better daytime sleep often leads to less overtiredness and easier bedtimes.
Is it normal for babies to fight naps?
Yes. Babies commonly resist naps during developmental leaps, sleep regressions, teething, or nap transitions. Consistent routines and age-appropriate wake windows can help improve sleep.
Do short naps affect nighttime sleep?
They can. Poor daytime sleep may contribute to overtiredness, which often causes more night wakings, bedtime struggles, and early rising.
You're not alone, mama
If you are in the thick of it, just know that you aren’t alone. Every struggle you face is preparing you for something bigger. Hang in there, mama—you’ve got this!
If you’re tired of all the searching, tried other methods that have failed, and you’re looking for someone to hold your hand through the sleep training process, consider booking a call with one of our sleep consultants. We use a more gentle approach versus leaving your little one to cry and typically get results in as little as the first 1-3 days!
Book a call by clicking the link below to see how we can help you.
Author Christina Fabritiis is a pediatric sleep consultant and founder of Fabulous Sleep Solutions, based in the San Tan Valley and Queen Creek area of Arizona. She works with families locally and nationally to help babies, children, teens, and adults get the sleep they need. Learn more about sleep training at: fabuloussleepsolutions.com