The key points about nap that impacts everything (March 2025)
Often times parents neglect the importance that nap and nap schedules have on overall sleep quality at night, but it is of PARAMOUNT importance! Let’s debunk some of the common beliefs that a lot of parents have:
My child is sleeping poorly at night, so I will have him skip a nap to make him sleep better.
That is a BIG no! You will realize soon enough, that it will not work, and in fact do the opposite. Depending on age, your baby or young child may need to have sufficient nap length to ensure that they can sleep better at night. You may review my other blog with Month by Month Sleep Recommendations for more details. Pay attention to your child’s sleep cues, such as quieting, fussing, staring off, rubbing eyes or ears, losing interest in toys, thumb-sucking, or yawning. These signals indicate it’s time for a nap.
My child does not have a schedule, it’s hopeless to let her follow one.
Sometimes parents like to follow set schedules based on sleep books and those written out by sleep consultants on their blogs. While those are a good reference, the more important thing is to observe your own child and find a consistent daily schedule that aligns with your child’s natural body clock, including regular eating and nap times. The typical window of wakefulness ranges from 1.5 to 6 hours, depending on your baby or toddler’s age. Missing this window can cuase them to be overtired, and actually make it harder for them to fall and stay asleep.
My child just wants to play and doesn’t want to sleep.
Parents should be made aware that some babies do not SHOW sleepy signs outwardly and then they get overtired and hyper - by that point, it’ll be hard to put them to sleep for a nap, and they will find it hard to stay asleep as well. Remember: sleepy signs ≠ fatigue signs!
Routines don’t work for my child.
There is a reason why every sleep expert talks about routines. They are scientifically proven to work, and every sleep researcher from Dr. Marc Weissbluth, Dr. Richard Ferber to The Sleep Lady Kim West MSW all stress the importance of pre-nap and bedtime routines.
Create a calming pre-nap routine helps your child wind down and get mentally ready for sleep. Reading a short book in their room is a great option. Avoid TV before naps, as it can give a false sense of energy, making it harder for your child to settle.
For older toddlers, either keep the routine simple, or create a visual routine chart where she can see what’s coming. The struggle of implementing a new routine is real, but we need to believe that it works for it to work, and we need to try more than a day or two to really see your child settle into the routine. Faith is key!
My kid just naps anywhere, and I let him.
While some children are able to nap well and nap anywhere, chances are if you are reading this article that your child may not be. Some flexibility in the nap routine is healthy, but if your child naps “anywhere” everyday, AND if he is not getting quality sleep at night, then the nap location is worth looking at. It is important to ensure that the nap environment is cozy and comfortable, and generally around the same time for his/her body clock and internal schedule. If your child isn’t napping in their bed, you may consider providing comforting sleep gear and a lovey. About 30 minutes before nap time, start to quiet the environment, reduce activity, and dim the lights to help cue the brain for sleep.
Remember, you can’t force your child to sleep, but you can create an optimal sleep-inducing environment at the right time. For preschoolers, set clear expectations for “quiet time.”
Nap Coaching Techniques according to The Sleep Lady Kim West:
If your child is over 6 months and needs help with daytime sleep, begin nap coaching on the second day of the Sleep Lady® Shuffle, or the chair method. Key points to consider:
Time naps according to your child’s age and watch for sleep cues and wakefulness windows.
Use a short version of the bedtime routine, then place your baby in their crib drowsy but awake. Sit nearby and soothe them as you would at night, trying for up to an hour to help them fall asleep.
Attempt naps in the crib twice daily (or once if your child is on one nap). If they haven’t slept enough by mid-afternoon, implement a “backup nap plan” to ensure adequate daytime sleep. This could involve a car ride, stroller walk, or swing, but avoid habits you’re trying to break (e.g., no co-sleeping if you’re working on independent sleep). Aim for the backup nap to last at least 45 minutes, with your child waking by 4:30 p.m. to avoid disrupting bedtime.
Avoid naps before 8:00 a.m., even if your child wakes early. This helps prevent early rising habits.
Limit the morning nap to 1.5 hours, even if it means waking your child. This helps regulate their sleep schedule.
Make sure the morning nap is longer than 45 minutes, which is considered to be one complete sleep cycle and a complete nap. A nap shorter than 45 minutes is considered to be a “disaster nap” and is not restorative - if this happens, your child may need a second nap much sooner, or your child may need help to prolong her nap and get her back to sleep.
Follow the same chair positions for naps as you do at night. For older children who can’t be left alone, use timed checks, adjusting the intervals based on your child’s temperament.
Additional Sleep Coaching Tips:
The morning nap is typically easier to establish than the afternoon nap, so prioritize it.
Don’t get discouraged if the afternoon nap is more challenging. Consistency is key.
Review your sleep log around 2:00 or 3:00 p.m. to determine if a backup nap is needed.
Stay patient and persistent—you’ve got this!
SleepEasy!
Robynn
