As you might be able to tell, I am slightly obsessed with daytime sleep over here at Starlight Sleep Design! It really is a key, foundational building block for sleep success. The correct amount of daytime sleep gives you as caregivers a break, and following age-appropriate nap durations and wake windows helps babies ensure they're not becoming overtired.
What is Normal
Nap durations can range from 30 minutes to 2 hours, and will depend on your baby's age, stage and how many naps they are currently having.
For a newborn, short naps are quite common, and not something you will need to focus on extending quite yet.
Once your little one turns 3 months of age, his or her schedule will start to become more solidified, and you can begin to really carve out a predictable day. At this age, they are likely having 4 to 5 naps per day and each nap is going to be around 30-45 mins in length.
As your baby turns 4 months old, their naps will begin to lengthen, and can be anywhere from 45 - 90 minutes in length. The most important thing to be following to keep naps in a good place is age-appropriate wake windows.
It is also important to note that morning naps are typically going to be longer, and the last nap of the day is usually a shorter nap of 30-45 mins and acts as a bridge to bedtime.
Below are some reasons you may experience short naps, and some tips for lengthening them:
Your baby needs your help to fall asleep: once a baby passes through the 4-month sleep regression, their sleep has matured and they are now cycling between light and deep phases of sleep. If they are dependant on a caregiver putting them to sleep with rocking, nursing, etc., then, when they move through a full sleep cycle (approx. 45 mins in length), they will wake, resulting in a short nap. In this case, teaching your little one how to fall asleep independently will provide them with the skills needed to connect their sleep cycles and then have longer naps.
Sleep Environment: the space in which a baby sleeps is very important to promoting healthy sleep habits (and longer naps). Having their room be quiet, pitch black and cool will go a long way. Pink noise is also a useful tool to help them connect their sleep cycles.
Daytime Sleep Schedule: I say this a lot because it is a very important key to sleep success... the timing of their day and following age-appropriate wake windows will help you ensure they get nice, long naps. If they are under-tired and napping earlier than is appropriate for their age, short naps can occur. If you baby is consistently taking short naps and is waking up happy and content, they may need a longer wake window before their nap to give them enough homeostatic sleep pressure to sleep a longer duration.
If you'd like to connect to discuss your unique situation or ask me any questions, I offer free, 30-minute sleep strategy calls where I can learn about your challenges and provide some key pointers to help you get back on track. Book your free call here.
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