Start Learning New Parenting Basics: Pregnancy, Newborn Care & Sleep Training

Tips to Help Your Baby’s Naps Longer and Better

March 8, 2024

Cynthia Unuigbe, MD

MD, Certified Pediatric Consultant

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As a parent, you know how important it is for your baby to get quality sleep. Not only does it contribute to their overall well-being and development, but it also ensures that you get some much-needed rest. However, if your baby's naps are short and inconsistent, it can be frustrating and exhausting for both of you. Consider working with a baby sleep expert to help properly implement baby sleep training strategies if things prove difficult. This comprehensive guide will cover various strategies and techniques to help improve your baby's naps. We will cover everything from creating an optimal sleep environment, establishing a consistent sleep schedule, and implementing soothing routines. So, grab a cup of coffee, sit back, and let's dive into the world of baby sleep training.

1. Understanding the Importance of Baby Naps

  Before exploring strategies to improve your baby's naps, let's first understand why naps are crucial for their overall well-being. Naps are vital in your baby's development, growth, and mood regulation. Quality naps contribute to their cognitive function, memory consolidation, and emotional regulation. By ensuring that your baby gets sufficient daytime sleep, you can also promote better nighttime sleep. Babies who take regular and consistent naps tend to have fewer nighttime awakenings and longer uninterrupted stretches. So, helping your baby establish healthy nap habits is a win-win situation for both of you.

2. Creating an Optimal Sleep Environment

  One key factor in promoting better naps for your baby is creating an optimal sleep environment. A sleep-friendly environment can help your baby feel comfortable, secure, and relaxed, making it easier for them to fall and stay asleep. Here are some tips to create an optimal sleep environment for your baby:

White Noise

Using white noise can be incredibly helpful in creating a soothing sleep environment for your baby. White noise helps drown out background noises and provides a consistent sound to help your baby relax and fall asleep faster. Place a white noise machine several meters away from your baby, preferably where the disruptive sounds are coming from, such as near the door.

Swaddle or Sleep Sack

For newborns, swaddling can provide a sense of security and mimic the feeling of being in the womb. It helps prevent the startle reflex and promotes better sleep as your baby grows and starts showing signs of rolling over, transition to a sleep sack for safety reasons. To transition from swaddling to a sleep sack, start by swaddling with one arm out, gradually swaddling with both arms out, and then remove the swaddle altogether. Remember, this transition may take some time, so be patient and consistent.

Dark Room

A dark room for your baby's naps can significantly improve their sleep quality. Use blackout curtains or blinds to block out any incoming light that may disrupt their sleep. A dark room eases your baby to sleep and helps regulate their circadian rhythm.

Adhere to a Safety Sleep Environment

While creating an optimal sleep environment can be beneficial, prioritizing your baby's safety is paramount. Ensure that the sleep environment is free from loose bedding, pillows, or stuffed animals. Follow safe sleep guidelines recommended by the American Academy of Pediatrics to reduce the risk of Sudden Infant Death Syndrome (SIDS).

3. Establishing a Consistent Sleep Schedule

Consistency is key to establishing healthy sleep habits for your baby. A consistent sleep schedule helps regulate the body's internal clock and promotes better sleep patterns. Following a predictable routine makes it easier for your baby to fall asleep and stay asleep. Here are some tips for establishing a consistent schedule.

Set a Morning Rise Time

Establish a wake-up time. This may involve gently pulling out the blin, allowing natural light into the nursery, and rousing your baby up at the same time every morning if they are still asleep. A consistent morning rise time helps regulate their circadian rhythm and sets the foundation for a consistent sleep schedule.

Nap at Regular Intervals

Babies thrive on routine, so it's essential to establish regular nap intervals throughout the day. Pay attention to your baby's sleep cues and aim to put them down for a nap before they become overtired. The timing of naps will vary depending on your baby's age and individual sleep needs. For example, newborns may need more frequent naps, while older babies require fewer naps because they have longer wake windows. Creating a nap schedule with your baby's wake window in mind is the key to helping babies feel more rested and reduce crankiness before naps or bedtime.

Implement a Bedtime Routine

A consistent bedtime routine is a powerful tool in signaling your baby that it's time to wind down and prepare for sleep. Establish a series of calming activities that you can follow every night, such as a warm bath, gentle massage, reading a bedtime story, and singing a lullaby. Consistency is critical, so aim to begin your bedtime routine at the same time each night.

Adjust the Schedule with Time

As your baby grows and develops, their sleep needs will change. Be flexible and adjust the sleep schedule as necessary. Remember that sleep regressions, growth spurts, and developmental milestones may temporarily disrupt your baby's sleep patterns. Stay consistent with your sleep training strategies; your baby will eventually adapt to the new schedule.

4. Implementing Soothing Bedtime Routines

Bedtime routines play a significant role in helping your baby transition from an active state to a calm and relaxed state, preparing them for sleep. These routines should be consistent, predictable, and soothing to help your baby wind down and signal that it's time to sleep. Here are some ideas for implementing a soothing bedtime routine:

Dim the Lights

Your bedtime routine should begin about 90 minutes before bedtime. When you begin your routine, dim the lights in your baby's room. Lowering the light intensity helps trigger the release of melatonin, the hormone responsible for regulating sleep. Use soft, warm lighting to create a cozy and relaxing atmosphere.

Relaxing Bath

A warm bath can be incredibly soothing for your baby and help relax their muscles. Use gentle, baby-friendly bath products and make bath time a calm and enjoyable experience. This is also an excellent opportunity for some skin-to-skin bonding time.


After the bath, you can incorporate a gentle massage into your baby's bedtime routine. Use a baby-safe oil or lotion and gentle, rhythmic strokes to help relax their muscles and release tension. Massage can also promote better circulation and improve sleep quality.


Reading a bedtime story is a beautiful way to engage with your baby and help them wind down. Choose age-appropriate books with soothing and repetitive storylines. The sound of your voice and the comforting storytelling routine can help your baby relax and prepare for sleep.


Singing or playing a lullaby is a timeless tradition to calm your baby. Choose a soothing and gentle melody and sing softly while they lie in their crib. Combining your voice and rhythm can help your baby feel secure, relaxed, and ready for sleep.

Additional Information

Remember that bedtime routines should be relaxing and calm. Avoid stimulating activities such as bath plays with toys or any other activity that keeps your baby engaged before bed. The goal is to create a peaceful environment that promotes relaxation and sleep.

5. Understanding Wake Windows and Nap Lengths

Understanding wake windows and nap lengths is essential for optimizing your baby's sleep schedule. Wake windows are when your baby stays comfortably awake between naps before becoming overtired. Nap lengths, on the other hand, refer to the duration of each nap. Here are some general guidelines for wake windows and nap lengths at different ages:

Newborns (0-3 months)

Newborns have short wake windows and tend to sleep most of the day. They can typically stay awake only 30 minutes to 1 hour before needing to nap again. Depending on their sleep needs, newborn naps can range from 20 minutes to 3 hours.

4-5 Months

As your baby grows, their wake windows gradually lengthen. At around 4-5 months, they can typically handle wake windows of 1.5-2 hours. Naps during this stage can vary but usually range from 30 minutes to 2 hours.

6-9 Months

By 6-9 months, most babies have transitioned to a more predictable nap schedule. Wake windows can extend to 2-3 hours, and babies usually take 2-3 naps daily. Naps can range from 1-2 hours, depending on your baby's sleep needs.

9-12 Months

Infants  9-12 months of age typically take 1- 2 naps per day, with wake windows of 2-3 hours. Naps can range from 1-2 hours, and some babies may transition to a longer single nap during this stage.

12-18 Months

Around 12-18 months, some babies may transition to a single afternoon nap. Wake windows can extend to 3-4 hours, and nap duration ranges from 1-3 hours. However, every child is different; some may still require two shorter naps during this stage.

Additional Information

It's important to remember that these guidelines are just general recommendations. Every baby is unique, and their sleep needs may vary. Pay attention to your baby's cues and adjust their sleep schedule accordingly. Remember, a well-rested baby is a happy baby.

6. Identifying and Addressing Hunger as a Reason for Short Naps

Hunger can be a common cause of short naps in babies. If your baby is not getting enough food during the day, they may wake up from naps due to hunger. Identifying and addressing hunger can help improve your baby's nap duration and overall sleep quality. Here are some tips for addressing hunger as a cause of short naps:

Full Feedings

Ensure that your baby is getting full feeds during the day. Whether you're breastfeeding or bottle-feeding, make sure your baby stays awake and actively feeds for the entire duration of the feeding. This helps ensure they get enough milk to sustain them until the next feeding.

Timing of Feedings

Reevaluate your little one's feeding times to avoid overlap with nap schedules, as this could lead to your baby forming a sleep-feeding association. To foster healthy sleep habits, track and document their feedings to understand their hunger patterns. By doing so, you'll be able to establish a feeding routine that aligns with their natural appetite, ensuring they're satisfied and well-nourished without becoming reliant on feeding to sleep. This balanced approach allows for a feeding schedule tailored perfectly to your baby's needs.

Additional Information

For breastfeeding parents, it's key to remember that breast milk is often digested more swiftly than formula, which might mean your little one will show signs of hunger more often. Consequently, breastfed babies typically require more frequent feeds than formula-fed babies. On the other hand, if you notice your formula-fed baby is fussy and hasn't had a bowel movement in several days despite feeding well, they could be experiencing discomfort from constipation. In such cases, a formula change might be necessary to ensure their comfort and sleep quality. Always stay attuned to your baby's hunger signals to tailor their feeding times for comfort and well-being.

7. Transitioning to Independent Sleeping Skills

As your baby grows and develops, it's vital to help them learn to fall asleep independently. This means teaching them to soothe themselves to sleep without relying on external aids, such as rocking, feeding, or being held. Here are some strategies for transitioning to independent sleeping skills:

Drowsy But Awake

When putting your baby down for a nap or bedtime, aim to place them in their crib when they are drowsy but still awake. This allows them to learn how to self-soothe and fall asleep on their own. Avoid rocking or feeding them to sleep, as this can create a sleep association that may disrupt their sleep.

Gradual Withdrawal

If your baby is used to being rocked or held to fall asleep, you can gradually withdraw your support over time. Start by reducing the rocking or holding each night until your baby becomes accustomed to falling asleep without it. This gradual approach helps your baby feel secure while learning to self-soothe.

Additional Information

It's important to note that sleep training and the transition to independent sleeping skills can take time and patience. Be consistent with your approach and provide reassurance and comfort to your baby during the process. Remember, every baby is unique, and what works for one may not work for another. If establishing independent sleep routines for your little one feels overwhelming, a baby sleep consultant could provide the guidance and support you need to succeed.

8. Dealing with Nap Regressions and Sleep Challenges

Nap regressions and sleep challenges are common hurdles that many parents face during their baby's sleep journey. Understanding these challenges and knowing how to overcome them more smoothly. Here are some standard nap regressions and that you may encounter:

Sleep Regressions

Sleep regressions, such as the 4-month sleep regression and the 8-10and are periods when your baby's sleep patterns may temporarily become disrupted. During these regressions, your baby may experience more frequent night awakenings, shorter naps, or difficulty falling asleep. These regressions are usually temporary and often coincide with significant developmental milestones.


Teething can disrupt your baby's sleep, making naps more challenging. The discomfort and pain associated with teething can cause increased fussiness and difficulty settling down for sleep. Providing teething toys, cold bites, or teething gels as recommended by their pediatrician can help alleviate their pain.


When your baby is sick, their sleep patterns may be disrupted due to discomfort or symptoms such as congestion or fever. During illness, it's important to prioritize your baby's rest and provide extra care. Follow your pediatrician's recommendation for managing illness sleep disruptions.

Additional Information

During nap regressions and sleep challenges, it's important to stay consistent with your sleep training strategies  and provide extra comfort and reassurance to your baby during these challenging periods. Remember, regression is often a sign of progress and growth, and with time, your baby's sleep will stabilize again.

9. Troubleshooting Common Nap Issues

Even with the best sleep training strategies, you may still encounter  nap issues. Understanding and troubleshooting these issues to overcome obstacles and improve your baby's nap experience. Here are some common nap issues and how to address them:

Short Naps

Short naps can be frustrating for both you and your baby. If your baby consistently takes short naps, it may be a sign that their sleep environment or schedule needs adjustment. Follow the tips mentioned earlier to ensure that the sleep environment is conducive to longer naps and make sure they are not becoming overtired between naps.

Difficulty Falling Asleep

If your baby has difficulty falling asleep for naps, it may be helpful to examine their sleep routine and environment. Ensure that the naptime routine is consistent and calming, and that the sleep environment is dark, quiet, and free from distractions. Stick to the same soothing activities  to help your baby associate them with sleep.

Inconsistent Nap Schedule

Consistency is key when it comes to naps. If your baby's nap schedule is inconsistent, it can disrupt their sleep patterns and make napping more challenging. Aim to establish a regular nap schedule and stick to it as closely as possible. This consistency helps regulate your baby's internal clock and signals to their body when it's time to sleep.

Additional Information

Keep in mind that not every nap will be perfect, and there will be occasional hiccups along the way. Be patient and flexible, and trust that your baby will eventually settle into a more consistent nap routine. Remember to focus on progress rather than perfection, and celebrate small victories along the way.

10. Adjusting Nap Strategies as Your Baby Grows

As your baby grows and develops, their sleep needs will change. It's important to adjust your nap strategies to accommodate their evolving sleep patterns and requirements. Here are some tips for adjusting nap strategies as your baby grows:

Transitioning to Fewer Naps

Around 6-9 months, most babies transition from three to two naps per day. Pay attention to your baby's sleep cues and adjust their nap schedule accordingly. As they transition to two naps, gradually extend the wake windows between naps to ensure they are tired enough to fall asleep and take longer naps.

Lengthening Nap Duration

As your baby grows, their nap duration may naturally lengthen. Encourage longer naps by creating a sleep-friendly environment, following a consistent sleep routine, and ensuring they are well-fed and comfortable before naps.

Adjusting Wake Windows

Even within the same age range, individual babies may have different sleep needs. Pay attention to your baby's sleep cues and adjust their wake windows as needed. Some babies may need slightly shorter or longer wake windows to optimize their sleep.

Additional Information

Every baby is unique, and their sleep needs may deviate from general guidelines. As a parent or caregiver, observe your baby's individual sleep patterns and cues. If your baby consistently struggles with naps or you have concerns about their sleep, consult with a baby sleep consultant for personalized guidance.

11. Seeking Professional Help: Consultations and Resources

If you're struggling with your baby's naps despite your best efforts, it may be helpful to seek professional help. Pediatric Sleep Consultations and resources can provide expert guidance and support to help you navigate sleep challenges and improve your baby's nap experience. Here are some options for seeking professional help:

Pediatric Sleep Consultant

A Pediatric Sleep Consultant is a trained professional who specializes in helping families establish healthy sleep habits for their babies. They can provide personalized advice, create a customized sleep plan, and guide you through the sleep training process. Consultations can be done in person or virtually, depending on your preference and location.

Online Resources and Courses

There are numerous online resources and courses available that provide valuable information and guidance on baby sleep training. These resources often include comprehensive guides, video tutorials, and step-by-step instructions to help you navigate sleep challenges. Look for reputable sources and check reviews and testimonials before investing in any online sleep training program.

Parent Support Groups

Joining parent support groups or online communities can provide a wealth of information and support from other parents who have gone through similar sleep challenges. These groups allow you to share experiences, ask questions, and learn from others' journeys. It can be comforting to connect with parents who understand the struggles and triumphs of baby sleep training; however, this can also be overwhelming as every baby is unique and the family dynamics are also different.

Additional Information

When seeking professional help or using online resources, it's important to ensure that the information align with your parenting values and goals. Choose resources that resonate with you. Remember, every baby is unique. Finding the right approach for your baby may take some trial and error .

12. Celebrating Success: Tracking Progress and Celebrating Milestones

As you embark on your baby's sleep training journey and work towards improving their naps, it's essential to track progress and celebrate milestones along the way. Celebrating successes, no matter how small, can help motivate and encourage both you and your baby. Here are some ways to track progress and celebrate milestones:

Sleep Journal

Keep a sleep journal to track your baby's sleep patterns, nap durations, and any changes you make to their sleep routine. This can help you identify trends, make adjustments as needed, and see how far you've come. Celebrate improvements and milestones, such as longer naps or easier bedtime routines.

Progress Photos

Take photos of your baby during their naps or as they fall asleep independently. Capture those precious moments and create a visual reminder of their progress. Looking back at these photos can serve as a powerful motivator and a reminder of how far your baby has come.

Celebratory Rituals

Create celebratory  rituals to mark milestones in your baby's sleep training journey. This can be something as simple as a special bedtime story or a little dance party after a successful nap. These rituals not only celebrate your baby's achievements but also create positive associations with sleep.

Additional Information

Remember to celebrate not only your baby's successes but also your own. Sleep training can be challenging and requires dedication and perseverance. Acknowledge your efforts as a parent and giving yourself credit for the progress you and your baby have made.


Improving your baby's naps is a journey that requires patience, consistency, and a deep understanding of your baby's individual needs. By creating an optimal sleep environment, establishing a consistent sleep schedule, implementing soothing bedtime routines, and addressing common nap challenges, you can help your baby develop healthy sleep habits and enjoy longer, more restful naps. Remember, every baby is unique, and what works for one may not work for another. Trust your instincts, be flexible, and adapt the strategies to suit your baby's needs. With time and perseverance, you and your baby will find a nap routine that works best for both of you. Happy napping! At Sleep & Cradle® Solutions, we're dedicated to aiding your family's path. Our team Pediatric Sleep Consultants and Newborn Care Specialists provide compassionate, expert care and hands-on guidance to assist you through this beautiful of parenthood. Thoroughly vetted and certified, they offer essential sleep training, educational materials, and postnatal assistance, prioritizing your mental well-being, baby's sleep  routine and  development from the very beginning. Rely on us to be your ally in ensuring your little one receives the optimum start in life.  

Cynthia Unuigbe, MD

MD, Certified Pediatric Consultant

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