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Short Baby Naps: Why They Happen and Gentle Ways to Help Extend Them

Updated: Oct 18


A baby taking an extending nap after taking short naps


Help! My Baby Is Taking Short Naps

If your baby only naps for short periods, you’re not alone. Many parents worry that short naps are a sign of a sleep problem — but short baby naps are often completely normal.


What Is a Short Nap?

The definition of a short nap can vary. Some parents think of a 5–10 minute catnap, but typically, a short nap lasts 20–40 minutes, which is roughly one sleep cycle for a baby.

These shorter naps are common, especially in younger babies whose sleep cycles are still developing.


Are Short Naps Normal for Babies?

Yes! Most babies will begin to naturally lengthen their naps around 6–8 months without intervention.

  • Long, predictable naps are convenient for parents but not all babies need them.

  • If your baby wakes up happy, alert, and re-energised, there’s no need to “fix” short naps.

However, if your baby consistently seems tired after naps, you can try a gentle technique called Wake to Sleep.


The Wake to Sleep Method

Wake to Sleep helps babies who regularly wake after just one sleep cycle (20–40 minutes).

Steps:

  1. Track your baby’s typical nap length for a few days.

  2. About 5–10 minutes before they usually wake, gently rouse your baby (stroke their face or place a hand on their chest).

  3. Your baby may reposition themselves, suck on a hand or comforter, and go back to sleep, entering a second sleep cycle.

Sometimes additional support like a gentle rock, feed, or cuddle may be needed.


baby taking an extended nap with support after taking only short naps

Tips If Your Baby’s Naps Are Short but Inconsistent

If nap lengths vary day-to-day, try these strategies:

  • Contact naps: Let your baby rest on you to help them relax.

  • Motion naps: Use a pram, sling, or car ride for deeper sleep.

  • Adjust awake windows: Both overtired and undertired babies can have short naps — experiment with slightly longer or shorter wake periods.

Remember: Some babies simply don’t need long naps to get enough rest.


When to Seek Extra Support

If short naps are affecting your baby’s mood, feeding, or night sleep, consider personalised guidance. A holistic sleep consultant can help create a routine tailored to your baby’s needs — without using cry-it-out methods.


Want More Support with Your Baby’s Sleep?

I offer one-to-one support to help you create a routine that works for your baby and family.

 
 
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