Mastering Baby and Toddler Naps : Gentle Sleep Tips
Naps, a blessing and a curse, right?!
A successful nap brings a much-needed recharge for your little one and a well-deserved break for you. However, when naps don't go as planned, frustration and stress can follow. It's not uncommon to witness concerns about the duration of a baby's nap, uncertainty about when to drop a nap, or the challenge of adhering to recommended wake windows. If this is you, you are not alone!
Understanding the limited research on naps
Now, before we dive into the intricacies of naps, it's crucial to understand that there is limited research on naps. Most of the available data comes from anecdotal experiences rather than extensive scientific research.
Why do young children nap?
Why do young children nap? After a night of sleep, the sleep pressure is low. As a child stays awake, the sleep pressure gradually builds up, and a chemical known as adenosine accumulates in the brain. Adenosine is associated with an increase in feelings of sleepiness. Napping allows young children to alleviate this sleep pressure, recharge, and maintain an optimal level of alertness for their age and developmental stage.
Do I have to follow wake windows for my baby to nap well?
In a word, no! In essence, wake windows refer to the period your little one stays awake between naps. The concept can often cause parents a considerable amount of worry. There’s a vast array of plans, charts and apps out there which all claim to have the correct wake windows at every age. And you’d have thought there is some science behind them, but there isn’t. They are not evidence based. And this is the problem. The fact is that they cannot work for EVERY child because every child is unique, and sleep needs are fluid.
Decoding your baby's nap schedule : A rough guide
So what should my baby’s naps look like? Here’s a VERY rough guide to how long your baby may be awake between naps. Up to the age of 6 months, pay attention to the duration of wakefulness between naps rather than sticking to fixed nap times. During this stage, each nap may vary in length, so respond to your baby's tired cues.
Newborns (0-1 month)
Awake intervals are often less than an hour, with 4-5 naps lasting approximately 30 to 60 minutes each.
1 to 3 months
Awake intervals typically remain under 1.5 hours, and the number of naps is around 4.
3 to 6 months
Awake intervals usually stay under 2 hours, and the number of naps may reduce from 4 to 3.
6 months and beyond
A more defined pattern may emerge, with around 3 naps a day (morning, lunchtime, and afternoon). Again, this is just an average. Your baby may or may not be doing this. If your baby is having short naps and you’re worried it’s not enough, look away from those pesky sleep charts and look at your baby! Happy and content most of the time? Then they’re getting enough sleep! Shorter naps may be compensated by having more throughout the day, so just bear that in mind.
7 to 9 months
The afternoon nap may no longer be needed.
15 to 18 months
The morning nap is often dropped.
2.5 to 3.5 years
The lunchtime nap is usually the last one to go. However, there is huge variability, with some children abandoning all naps around their second birthday, while others may need the odd nap to get through their school reception year!
The myth of the magical midday nap
Let's be honest – as parents, we absolutely LOVE it when our little ones enjoy a long, consolidated nap. The frustration kicks in when this doesn't happen, especially if we're in the midst of a task! You've probably come across the concept of the magical midday nap lasting a minimum of 2 hours. Sounds fantastic, right? Well, for some children, it's a reality, but for others, not so much.
Some children are naturally catnappers, and that suits them just fine! Nap habits are influenced by a combination of your child's temperament and their genetic makeup. It's crucial to understand that you can't force a child to nap for a longer duration if their sleep needs are already met. Every child is unique, and embracing and adapting to their individual sleep patterns can help manage expectations and minimize frustration for both parents and little ones.
Is it location, location, location?
The location of naps is a topic that often sparks a lot of discussion and, at times, stress. It's essential to remind yourself that nap habits are temporary, and flexibility can go a long way. While some sleep coaches advocate for having your child nap in the same location where they sleep at night, it's crucial to recognize that this is not a necessity unless it aligns with your preferences. The emphasis on consistent nap locations stems from the idea of creating a sleep association, making it easier for a child to transition between wakefulness and sleep. However, individual circumstances and preferences vary, and what works for one family may not work for another.
The varied world of nap lengths
The length of the nap isn't the top priority either. It naturally varies based on the child's age and sleep needs, which can range from low to high. Additionally, daily variations are common. Shorter naps might be the norm if your little one hasn't been very active, is uncomfortable, or is going through a developmental stage. On the flip side, longer naps might occur with increased movement or during times of illness. Understanding that nap durations can fluctuate for various reasons helps to set realistic expectations. It's helpful to recognize and respond to your child's individual needs on any given day.
Your child's nap routine : The true priority
Timing is, I believe, the most important aspect. Ensure sleep pressure isn’t too high before a nap by reading your little one’s tired cues (more on that in my previous blog). Equally spacing out naps throughout the day is essential, avoiding too much or too little time before or after each one. If your little one stays awake for too long before a nap, they may become irritable and have difficulty settling down. On the other hand, attempting to put them down for a nap before they're ready could result in resistance. Additionally, it's important to ensure that the last nap of the day isn't too close to bedtime. Insufficient sleep pressure might lead to spending the evening with an energetic little companion.
Trust your instincts. You know your baby better than wake windows!
Your primary goal in helping your child establish a nap routine is to ensure they are able to nap consistently. Rather than fixating on the duration or specific location of the nap, the focus should be on recognizing your child’s tired cues and addressing their changing sleep needs. Flexibility is key, acknowledging that each child has their unique napping rhythm. You’ll soon have your little one napping their way!
