Are you struggling with your child's naps?


Struggling with your child’s naps? You’re not alone. Sometimes a few adjustments can make a big difference. The Sugar Plum Sleep Co. shares the following tips to help get your child’s naps on track.


Naps are often overlooked as an important component in achieving healthy sleep habits for children. While many families strive for long periods of sleep at night, it’s rare to achieve that goal unless your child is also well rested during the day. Sleep pressure can build rapidly in a child’s brain creating a need for sleep during waking hours. It’s not really about how many hours of sleep in total, but how long a child can tolerate being awake before sleep is biologically required again. 

Nap Schedules

It’s crucial to respect the fact that your child needs to nap during the day. That doesn’t mean you can’t leave the house, but I encourage families to limit scheduled activities, outings and errands during nap time. Instead, find other opportunities to spend time together when your child is well rested.

While every child is different, the number of naps they need during the day to keep them well rested is based primarily on their age. Use the following table to see if your child is napping enough.

Average awake periods and number of naps per day
Age	Awake Period	Number of Naps Per Day
0-3 months	45 minutes to 1 hour	4-5
3-6 months	1-2 hours	3
6-12 months	3 hours	2
12 months and up	5 ½ hours	1

Get into a routine

While the focus is usually placed on bedtime routines, it is equally important to include a predictable naptime routine. When children know what to expect at naptime, it makes it easier for them to make the transition from waking to sleeping. Consider the following when creating a naptime routine:

·       Orderly. Maintain the order of the routine to help your child know what to expect next.

·       Short. The naptime routine can be similar to a bedtime routine, but should be shorter in duration.

·       Enjoyable. The process should be enjoyable for everyone, so if something isn’t working, take it out of the routine. Great naptime routine elements include one or more of the following: diaper change, listening to music, singing, story, or washing hands and face.

Tracking Sleep Patterns

Monitoring your child’s sleep schedule will help you determine patterns and identify areas for improvement. I am a fan of putting pen to paper, but there are some great apps out there right now too.  Check out these options:

·       Eat Sleep: Simple Baby Tracking

·       Sleep Gadget

·       Baby Connect: Activity Logger

Setting the stage

Room conditions also play an important role in quality naps. Create a calm, relaxing and safe sleep environment by following these tips:

·       Safe. Visit the Canadian Paedeatric Society to learn more about safe sleeping environments for infants and children.

·       Dark. Our sleep patterns are regulated in part by light and darkness. Light cues trigger chemical changes, including the release of the hormones melatonin and coritsol. Melatonin is released as the light in our environment decreases and is responsible for helping the body prepare for and maintain a state of sleep. Coritsol, on the other hand, helps to prepare the body to become alert and active and is released when we are exposed to light. Click here for a review of room darkening options.

·       Quiet. Respect that your child is trying to sleep. Consider using a white noise machine or fan to block out environmental noises such as street traffic or noise from siblings.

·       Relaxing. Make sure clothing isn't restrictive or uncomfortable. Think about the type of clothing you would want to nap in. Cute overalls probably doesn't make the list for you, why would it for your child?

Extending nap length

The good news is that nap length improves with time and practice. Keep in mind that babies can wake up early from a nap if they are over tired, but the same may be true if your child isn't tired enough. Evaluate the amount of time your baby is awake in between naps. Gently push awake time a little each day (by approximately 10-15 minutes) until they reach the average awake period for their age. Just be careful not to push too hard and create a situation where your baby is overtired.

Rebecca Earl is a certified Sleep Sense™ sleep consultant and is the founder of The Sugar Plum Sleep Co. For more great sleep tips follow Rebecca on Facebook, Twitter or visit www.sugarplumsleep.com