Experts have found that longer naps enhance creativity, boost memory and overall, they are better for mental nourishment as compared to the so-called cat naps.
Sleeping for about 20 to 30 minutes decreases the need for sleep substantially and increases alertness. That is why the baby will wake up full of energy after just half an hour of sleep. This energy boost does not last for long, however, and she will need another nap.
Some 6-month old babies even get in the habit of having 3-4 daytime naps of half an hour, which feels frustrating and unfair to many parents.
Why some babies are catnappers
Sleep associations
The first baby sleep cycle lasts about 30-40 minutes. Catnappers are not generally able to go into the next period of sleep by themselves. This is due to sleep association: your baby needs to nurse, be given her pacifier or rocked back to sleep.
Inconsistent daily schedule
Another reason behind cat naps is lack of routine. To fall asleep, babies need to know when to expect nap time and ideally to sleep in the same room. Upon waking up after a sleep cycle, they will see familiar surroundings and hear familiar sounds. This way, they are more likely to fall back asleep without outside help.
Naps too much apart
The too much awake time between naps can also cause overstimulation. The baby takes longer to fall asleep, and she awakens seemingly fresh after 40 minutes.
Nap transitions
Nap transition can also increase the likelihood of short naps. Between 1 year and 1 year and 3 months, babies generally go from two daytime naps to one longer nap. Transitions can be especially hard as caregivers are not sure anymore about the best time the baby should take her nap.
How to help baby have amazing naps
1. Daily routines
Babies respond very well to a predictable schedule. Consider creating your own method for putting the baby to bed for her daytime naps. Even if she wakes up after the first cycle of sleep, she will sense the familiar surroundings which will soothe her back to sleep. Make sure that there are not any dangling toys in her sight when she wakes up, the temperature is cold enough and the room dark. You should reduce stimuli at a minimum.
Tip: if she is used to having you beside her when she falls asleep, try standing by her crib when you think the light sleep cycle is coming to an end. When she opens her eyes, she will see you and is likely to relax into sleep.
2. Move the first nap 10-15 minutes later each day
If your baby has 3-4 naps of 30-40 minutes each day or she has two naps of 30 minutes and another longer one of 2 hours, then maybe she is transitioning. You can help her by gradually delaying her first nap, by 10 or 15 minutes each day.
3. Find your baby’s ideal awake time between naps
Lots of moms swear by the two-hour awake period. Two hours between naps is the most some babies stay awake without becoming cranky.
Closely watch for the first signs of sleep. You may try having an awake period of 2 hours before the morning sleep and then 3 hours for the afternoon sleep if you believe the baby is ready to give up her third sleep or if you want to put her to earlier to bed for the night.
4. Napping in the stroller or in the baby carrier
Some babies take longer naps while you stroll them around in the park or while carrying them around in a wrap or other carrier. It is easier to go into the deep sleep cycle this way. Once in a deep sleep, you can go shopping or have a coffee with your best friend as the baby is less likely to wake up from sounds around him.
5. Napping in the car seat
This is not a good solution in the long run because creating a sleep association like this can be tricky. But it works to get most babies in the deep sleep cycle. Afterward, you can move your baby into her crib or into the carrier. You should not let the baby alone in the car
What you should know about the dreaded sleep transitions
Sleep transitions happen when babies’ need for sleep decreases. Babies who seem to be good sleepers start waking up more often at night or take shorter daytime naps. Try to be patient, this too shall pass.
Expect sleep transitions around:
- six weeks
- 4 months (this is probably the most noticeable)
- 6 months
- 8-10 months
- 12-18 months
Sleep transitions can happen during growth spurts, when babies are working on reaching a new physical or developmental milestone, like learning to crawl, roll over, sit without support or say “mamma” for the first time in their life. These can be exhausting, frustrating periods for parents but they are normal.
During a period of transition, try sticking to bedtime and daytime nap routines and provide a calming environment. Nursing baby back to sleep or using a pacifier seem handy at first, but they are probably likely to create sleep associations. Keep soothing your baby whenever you feel she needs it, but you should try not to go back to previous sleeping habits. Instead of nursing the baby to sleep, consider putting her in the crib while she is semi-awake. This way she will gradually learn how to self-soothe.
If the disruption in sleep schedule comes from baby working on a new skill, then consider giving her the chance to practice as much as possible. The faster she masters this ability, the better her sleep be will be afterward. For example, is your baby trying to stand up? Place her as often as possible next to your couch or coffee table.
Babies’ brains are much more active than ours. That is why they need to sleep more often than adults. They have evolving sleep cycles which means they go through nap transition periods which can be extremely tiresome for carers.
Having trouble getting your baby to sleep? Share with your experience with other moms who can support you.
