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Nap Fails: What to Do When Your Baby Won’t Nap

March 25, 2024

Cynthia Unuigbe, MD

MD, Certified Pediatric Consultant

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Is your baby refusing to nap, leaving you feeling exhausted and frustrated? You're not alone. Nap time battles are a common struggle for many parents, but there are solutions to help you and your little one get back on track. This article will discuss why your baby may resist naps and provide practical strategies to overcome this challenge.

Understanding the importance of napping for babies

  Napping is essential for your babies' growth and development. It allows them to recharge, process new information, and consolidate their learning. During sleep, the brain releases growth hormones, which are crucial for cognitive development. Lack of adequate naps can lead to crankiness, irritability, and difficulty with learning and memory. However, every baby is unique, and their nap needs may vary. Some babies require more sleep than others, while some may naturally transition to fewer naps as they grow older. It's essential to recognize your baby's sleep requirements while guiding them toward a healthy sleep routine.

Common reasons why babies resist napping

  There are several reasons why your baby may resist napping. Understanding these factors can help you address the issue more effectively.
  1. Overtiredness: Contrary to popular belief, overtiredness can make it harder for babies to fall asleep. When they become overly tired, their bodies produce stress hormones, making settling down for a nap difficult. Identifying your baby's sleep cues and putting them down for a nap before they become overtired can help prevent naptime battles.
  1. Developmental milestones: As babies grow, they go through various developmental milestones that can disrupt their sleep patterns. Learning to roll over, crawl, or walk can make them too excited or restless to nap. During these periods, it's essential to be patient and offer extra support and comfort to help them settle down.
  1. Teething discomfort: Teething can cause discomfort and pain, making it challenging for babies to relax and fall asleep. This discomfort may be more pronounced during naptime when they are lying down. Offering a teething toy or providing gentle gum massages or pain relievers as recommended by your pediatrician can help alleviate their discomfort and promote better napping.

Signs that your baby is not getting enough sleep

  Recognizing the signs that your baby is not getting enough sleep is crucial in addressing naptime challenges. Here are some common signs to look out for:
  1. Excessive fussiness: If your baby is consistently fussy and irritable throughout the day, it may be a sign that they are not getting enough restorative sleep.
  1. Difficulty settling down: If your baby consistently struggles to settle down for naps and requires excessive rocking, bouncing, or nursing to fall asleep, it may indicate that they are not getting sufficient sleep.
  1. Short naps: Short, fragmented naps can indicate your baby is not getting enough quality sleep. Ideally, naps should last between 30 minutes and 3 hours for babies to obtain the full benefits of restorative sleep.
  1. Frequent night awakenings: If your baby is waking up frequently during the night, it indicates that they are not getting quality sleep.

Establishing a naptime routine

  A consistent naptime routine can work wonders in helping your baby transition to sleep more smoothly. Here are some tips for establishing a naptime routine:
  1. Set a consistent schedule: Babies thrive on routine, so establish a regular naptime schedule that works for you and your little one. Consistency is key, as it helps regulate their circadian rhythm, allowing them to settle down quickly. Keep in mind that nap frequency and duration will vary depending on your baby's age.
  1. Create a calm environment: Create a sleep-friendly environment for napping. Make sure the room is dark, quiet, and at a comfortable temperature. Use blackout curtains to block out any external light that may disrupt your baby's sleep. White noise machines or soft lullabies can also help drown out any background noise and create a soothing atmosphere.
  1. Establish a pre-nap routine: Establishing a pre-nap routine helps your baby relax and prepare for sleep. This can include reading a book, singing a lullaby, or playing one. Consistency is key, so follow the same pre-nap routine daily.
  1. Implement soothing techniques: Some babies may need extra help to calm down before nap time. Experiment with different soothing techniques such as swaddling in the dark room, having an automatic crib that, sways or rocks your baby, or having a soft music play during nap times. Find what works best for your baby and incorporate it into your naptime routine.
By following a consistent naptime routine, you can help your baby transition to sleep more easily and improve their overall sleep quality.

Creating a sleep-friendly environment for napping

  The sleep environment plays a crucial role in promoting better napping. Here are some tips to create a sleep-friendly environment for your baby:
  1. Temperature control: Ensure that the room temperature is comfortable and neither too hot nor too cold. Dress your baby in appropriate clothing and consider using a sleep sack or swaddle to provide security and prolong sleep duration.
  1. Darkness: Darkness is essential for promoting sleep, as it triggers the release of melatonin, the hormone responsible for regulating sleep-wake cycles. Use blackout curtains or blinds to block out any external light that may interfere with your baby's sleep.
  1. Comfortable bedding: Choose a firm and comfortable mattress for your baby's crib. Avoid using pillows, blankets, or stuffed animals, as they can pose a suffocation risk. Instead, opt for a fitted crib sheet and dress your baby in a sleep sack or wearable blanket for warmth.
  1. Noise reduction: Use white noise machines to create a consistent and soothing sound environment and minimize potential disturbances. These devices can help drown out background noise.
Creating a sleep-friendly environment can significantly enhance your baby's ability to relax and fall asleep during naptime.

Tips for soothing a fussy baby before naptime

  Some babies may require extra soothing before they can settle down for a nap. Here are some techniques you can try:
  1. Gentle massage: A gentle massage can help relax your baby's muscles. Use long, soothing strokes and gentle pressure to massage their arms, legs, back, and feet. You can use baby-safe massage oils.
  1. Swaddling: Swaddling mimics the feeling of being in the womb and can help soothe and calm babies. Wrap your baby snugly in a lightweight, breathable swaddle blanket.
  1. Rhythmic motion: Many babies find comfort in experiencing rhythmic motion. You can employ the technology of a smart crib like the Snoo that gently rocks your baby when they cry. The rhythmic movement increases as the intensity of your baby's cry increases and stops when they are calm. There has been no research to support that the device is not safe, but use is based on parents’ preferences. Offer a one-time pacifier as a threat to help your baby calm down and relax before naptime. The pacifiershould be free from any attachments as that could threaten your baby’s safety.
Remember, every baby is different, so it may take some trial and error to find what soothing techniques work best for your little one.

Strategies for troubleshooting naptime challenges

  Sometimes, despite your best efforts, naptime challenges may persist. Here are some strategies for troubleshooting common naptime issues:
  1. Adjust nap duration: Pay attention to your baby's wake windows and adjust their nap duration accordingly. Some babies may need shorter or longer naps to prevent overtiredness or under-tiredness that could result from an extended nap close to your baby's bedtime at night the optimal duration for your baby.
  1. Modify the sleep environment: If your baby consistently wakes up after a short nap, they may be experiencing sleep disruptions due to environmental factors. Check the room temperature, noise levels, and lighting to ensure they are conducive to uninterrupted sleep.
  1. Address sleep associations: If your baby has developed sleep associations that require your presence, such as being rocked to sleep or nursing to sleep, gradually wean them off these associations. Help your baby learn to fall asleep independently by putting them down drowsy but awake or isolating feeding from sleeping.
  1. Consider a nap routine reset: If your baby's nap schedule has become entirely disorganized, resetting their routine from scratch may be helpful; gradually transition to a new nap schedule and establish a consistent routine that works for both you and your baby.

Nap transition: when to drop naps and how to adjust the schedule

  As babies grow older, they naturally transition from multiple naps to fewer naps throughout the day. Here's a general guide to help you navigate nap transitions:
  1. Transition from three to two naps: Typically, babies transition from three naps to two around 6-9 months of age. Look for signs that your baby is ready for this transition, such as consistently resisting the third nap or taking longer to fall asleep for the last nap. Gradually adjust the nap schedule by extending awake times and consolidating the remaining two naps.
  1. Transition from two to one nap: Most babies transition from two naps to one between 12-18 months of age. Signs that your baby is ready for this transition include consistently fighting the second nap or taking longer to fall asleep during the second nap. Slowly shift the nap schedule by extending awake times and moving the nap closer to midday.
  1. Transition to no naps: Eventually, toddlers will outgrow their need for daytime naps altogether. This transition typically occurs around 3-5 years of age. Look for signs that your child no longer requires naps, such as consistently resisting or refusing to nap and still maintaining a healthy sleep schedule at night.
Remember, these are general guidelines, and each child's nap transition will vary. Please watch your child's cues and adjust their nap schedule accordingly.

Seeking professional help for persistent nap issues

  If your baby continues to struggle with napping despite your best efforts, seek professional Baby Sleep Training. A pediatric or baby sleep consultant can provide personalized advice and strategies tailored to your baby's specific needs. They can help identify any underlying sleep issues and offer guidance on addressing them effectively. Remember to be persistent when tackling naptime challenges. With time, consistency, and a gentle approach, you can help your baby establish healthier nap habits and ensure they get the rest they need for optimal growth and development.


  Dealing with nap fails can be frustrating, but it's important to remember that every baby is unique. What works for one baby may not work for another, so it's essential to be flexible and adaptable in finding the best strategies  for your child. By understanding the importance of napping, addressing common reasons for naptime resistance, and implementing practical tips and techniques, you can overcome nap fails and help your baby achieve better rest and rejuvenation. Be patient, stay consistent, and trust in your ability to support your baby's sleep needs. Sleep & Cradle® Solutions provides pregnancy educational classes, baby sleep training support, and newborn care specialist/baby nurse services, and we train and certify seasoned newborn care specialists to provide exceptional support to parents postpartum.

Cynthia Unuigbe, MD

MD, Certified Pediatric Consultant

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