How to Improve Baby Naps: Expert Advice for Longer, Better Naps

Depressed young woman with cute baby at home

Nap time can sometimes feel like a puzzle, but with a few simple tweaks, you might just find the missing pieces. Here are some practical tips to help your little one settle in for those longer, more restful naps.

1. Adjust Awake Times

Are those awake periods too short or too long? Both can lead to shorter naps. Start with a conservative awake window, then try adding 15 minutes to see if it helps. Finding that sweet spot can make all the difference!

2. Think About Nutrition

Could hunger be the culprit? It might be time to introduce some solid foods or increase the amount of milk. Try giving a small feed 20-30 minutes before nap time to see if it helps, but avoid making it part of the nap routine itself. Also, make sure your baby is awake during the feed to avoid any sleep associations.

3. Stick to the Routine

Don’t underestimate the power of a consistent nap routine! A predictable pattern signals to your little one that it’s time for sleep. Whether it’s a story, a song, or a cuddle, keep it consistent.

4. Encourage Self-Settling

Reassess the space and independence your child has during nap time to promote self-soothing. Try waiting a few minutes before getting your baby up to give them a chance to resettle on their own. This fosters independent sleep skills.

5. Use Motion Naps Sparingly

Car or stroller naps can be lifesavers for making up lost sleep or bridging the gap between the last nap and bedtime, but they shouldn’t become the norm. Use these naps sparingly, ideally only for the last nap of the day.

6. Keep Morning Wake Times Consistent

Start the day around the same time each morning, within a 20-minute window. This consistency helps align your child’s internal clock with their nap schedule, making it easier for them to fall asleep and stay asleep during nap times.

7. Check the Environment

Make sure the nap area stays nice and dark throughout the day. Regular blackout curtains might not be enough, so consider extra measures to block out light. Also, be mindful of any noises that might wake your baby. White or pink noise machines can work wonders in creating a soothing environment.

By making these small adjustments, you can help your little one enjoy longer, more restful naps. Remember, consistency is key, and you’re not alone on this journey. If you need more personalized support, I’m here to help.

Sweet dreams to you and your baby! 🌙💤

For more tips and guidance, don’t hesitate to reach out and schedule a free discovery call with me. Together, we can create a sleep plan that works for your family.


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