This is one of the most common questions we’re asked – and it’s easy to understand why! Naps that last less than an hour (especially the all-too-familiar 30 – 45 minute ones) can be incredibly frustrating. Ideally, we’re aiming for naps that are at least 90 minutes long – about two full sleep cycles.
Naps are essential for your baby to feel happy, rested, and content throughout the day. But what if your little one just won’t sleep longer than 45 minutes?
Why is my baby having short naps?
In our experience, there are four main reasons behind short naps:
1. Overtiredness
If your baby is staying awake too long before their nap, they may become overtired. This leads to a build-up of cortisol and adrenaline – the body’s natural “stay awake” chemicals – which makes it harder for them to fall asleep and stay asleep. As a result, they might wake suddenly after just one cycle, often upset and cranky.
Top tip: Try shortening their awake time a little. Adjusting to more age-appropriate wake windows can make a big difference.
2. Under tiredness
On the flip side, if your little one goes down for a nap without being tired enough, they may fall asleep slowly and wake after just one sleep cycle – feeling totally fine and ready to play. This usually means there wasn’t enough “sleep pressure” built up beforehand to encourage a longer nap.
Top Tip: Try gently extending the awake window before naptime to see if that helps them sleep for longer.
3. Nap environment
A sleep-friendly space plays a huge role in nap quality. A dark room helps reduce visual stimulation, especially as your baby moves between sleep cycles. A Gro-blind can help with blackout conditions at home, and a Snoozeshade is great for blocking distractions while on the go.
If noise is an issue – think busy roads, pets, siblings, or nearby construction – white noise can help mask background sounds. Just make sure it plays continuously (not on a timer or sensor) for the duration of the nap.
4. Sleep associations
This one can be a little trickier to navigate. If your baby is used to falling asleep with help – like feeding, rocking, or contact napping – they may struggle to stay asleep once they enter the light phase of their sleep cycle. If they wake and things aren’t the same as when they first drifted off (e.g. they’re no longer in your arms), they may become unsettled and wake fully.
Top Tip: If contact naps work well for your family, that’s wonderful – keep doing what works! But if it’s no longer sustainable, you might want to begin gradually supporting your little one in developing independent sleep skills.
Short naps can be challenging, but with a few adjustments, they’re often fixable. If you’re feeling stuck or unsure where to start, feel free to book a free 15-minute call with us. We’d love to help you (and your baby!) get the rest you both need.
