5 Tips to Fix Short Naps

Naps are very crucial components when it comes to a child’s sleep; Poor naps affect the quality of night sleep and vice-versa. For babies on multiple naps, each nap will have a separate benefit: morning nap for mental restoration and a noon nap for physical restoration. Sleeping in late in the morning and skipping naps will not make up for the benefits lost while skipping the naps. The same applies to toddlers; starting from 15-18 months, up to 3-5 years, children will be on a one-noon nap. This helps them to stay focused, rested and enhances cognitive and learning skills. 

Nap length is highly dependent on the age and biological needs of each child. As a general guideline for all ages, we aim to have 1 complete sleep cycle.  The average sleep cycle is 45-60 minutes. Newborns up to 4-5 months might have short naps, which is fine because their bodies are still developing and maturing to have the day sleep organized. 

How can you help your child to have a longer nap? 

1- Ensure that night sleep is consolidated first: A good night’s sleep will promote a good day’s sleep. A child who is rested will wake up fresh and happy and able to make it through until it's nap time, based on age and needs. 

2- Make sure that the room is super darkroom: Super dark sleep space will help the child to sleep because the sleep hormone is released in the darkness. 

3-Use white noise: White noise is highly recommended for young infants, it keeps them relaxed and disconnected from the outside noise. For toddlers, if your child has been using it since he was an infant, you can continue using it as much as your child needs. If he never used it, maybe you can try and if he/she is old enough to understand you can talk with him/her about it. 

4- Ensure that the child is sleeping in restorative timings: Timings of naps is as important as the number and length of naps. Starting the day at 7 am to protect restorative timings for the naps is one of the things you may need to do to have a longer nap. 

5- Introduce nap routine: A nap routine is as important as a bedtime routine; It does not have to be long, just consistent and relaxing to help the child’s brain to disconnect from the day’s activities.

ONE LAST THING! If your child has a sleep association … let’s get rid of it. Sleep associations such as feeds, rocking .. etc, make it harder for the child to connect to the next sleep cycle.

If you need better sleep, I would be more than happy to support you through this. Review and book 1-1 services