Short Naps in Babies: Why They Happen and How to Fix Them
Does your baby seem to nap for only 20-30 minutes at a time, waking up cranky still tired? Short naps are incredibly common, but they can be exhausting for parents and confusing for little ones. In this blog, I’ll explain why short naps happen and share practical strategies to help your baby get the restorative sleep they need.
Why Babies Take Short Naps:
Sleep cycles are short: Babies’ sleep cycles are around 30-50 minutes, so many wake naturally after a single cycle.
Overtiredness: Missing the optimal sleep window can make it harder for babies to transition between cycles.
Hunger: Especially in newborns, waking early may mean they are due for a feeding.
Environment: Noise, light, or overstimulation can cut naps short.
Developmental leaps: Growth spurts, teething, or new skills can temporarily disrupt naps.
What to Do During the Day to Encourage Longer Naps:
Keep a consistent nap routine (same location, environment, pre-nap cues).
Watch for sleep cues like rubbing eyes, yawning, or fussiness. This helps avoid overtiredness.
Offer soothing transitions like gentle rocking, swaddling (for young infants), or white noise.
Optimize the environment: dark, quiet, and cool space can help babies stay asleep longer.
What to Avoid:
Don’t let overtiredness build up. Late naps often lead to short, fragmented sleep
Avoid overstimulation right before nap time
Don’t force a baby to stay asleep if they’ve naturally completed a sleep cycle, but gently encourage self-soothing to return to sleep.
When to Seek Help
If short naps continue to affect your baby’s overall sleep or mood, a personalized sleep plan can make a huge difference. Sleep consulting can help identify patterns, create tailored routines, and improve both naps and nighttime sleep. Learn more about my services here.