Catnaps: What’s Common & What’s Not + Troubleshooting Tips
If you find that your baby is consistently only taking short, 32-minute (or so!) naps, you’re not alone!
Catnapping babies are a thing. But could your catnapping baby be a thing of the past with just the few tips I’m about to give you today?? Let’s find out!
I definitely struggled with my son's catnaps the first few months of his life. We luckily had his nights figured out and that was great! BUT, his naps were super short. It became a vicious cycle of baby cares, feedings, and contact naps ALL DAY, EVERY DAY. I wanted to move away from all the short contact naps we were experiencing - they were only 35 minutes or so, and I knew he wasn't well rested.
And neither was I. The short nap cycle was exhausting for both of us!
Some babies will sleep great in your arms all day long. And don’t get me wrong - I love a good snuggle nap, watching my sweet baby sleep on my chest - as well as ALL of Felicity and Friday Night Lights - while he dozed. BUT. After a few months of not being able to get quality naps to happen anywhere else, I wanted needed a change. This cycle simply wasn’t sustainable for us anymore!
Working on my son’s short naps was something I knew would benefit us both. He needed longer naps to be more rested. I needed him to take longer naps to help me get through my postpartum anxiety and depression. Additionally, I longed to spend some quality time with my daughter, who was only 3 at the time, and who also needed me.
Since we had sleep trained, and I knew my son was able to sleep long stretches and self-soothe overnight, I took the approach of giving him some time and space to connect his sleep cycles during the day. At that point, I didn't know that most babies can’t link their sleep cycles until closer to 6 months. Looking back, I’m actually glad I didn’t know. We stuck with it, and after a few weeks, when he was around 3.5-4 months, he started to connect them, and we were experiencing longer, more restful naps and a happier baby during the day!
When people tell me babies can't link sleep cycles until 6 months....they can! It's possible. I’ve done it with my own children, and I’ve seen it with my clients. It just takes time and practice, and maybe a little bit of coaching.
So, let’s get into a little of that!
What is a catnap?
A catnap is basically any nap that is shorter than an hour. Catnaps are also very normal for babies during the newborn stage, and for some babies, even up until 6 months.
If catnaps are a thing for your 3-6-month-old, know that you're on track, developmentally speaking - it's normal and expected. But there are some things you can start doing to help the short nap situation, if you want to.
Here’s a quick list of when most babies will have a change in their nap patterns:
By 3-4 months old → 4 naps per day
4-6 months → 3 naps per day
Knowing this can help you identify if your baby is stuck in that short nap cycle! If your baby is taking more than the number of naps above, chances are they’re taking short naps and building up a sleep deficit.
So, what can you do?
Preventing Catnaps and the Short Nap Cycle
If you’ve identified that your baby is taking way more naps than their peers, or you’re the one who is nap-trapped (and you no longer wish to be!), these are some things you can start doing when your baby is just 3 months old.
Prevent Overtiredness and Follow Your Baby’s Circadian Rhythm
Overtiredness is the culprit of most sleep problems, catnaps included. As your baby grows and develops, they will gain more awake time stamina. In the sleep world, these are sometimes referred to as wake windows.
During the first 6 months of life, you’ll want to follow wake windows until your baby’s brain is mature enough to respond to more of a set (or clock-based) schedule. You’ll also want to be mindful of working with your little one’s natural rhythms instead of against them.
You can read more about both of those topics on our other blog post, “How to Create the Perfect “Schedule” for Your Baby.”
Once you have an age-appropriate rhythm or “schedule” figured out, you’re one step closer to helping your baby take better naps.
Practice Horizontal, Stationary Naps
You know the saying, “practice makes perfect,” right??
Well, the same goes for your baby!
If you want them to take better naps, you need to start practicing. And the more your baby practices, the better they will get.
The best time to practice independent naps in the crib or bassinet is in the morning, for three big reasons:
It coincides with a dip in circadian rhythm, making it easier for your baby to fall asleep without assistance
Your baby is less likely to have a sleep deficit or be overtired (two factors that commonly cause short naps) before their first nap of the day because they’re coming off their night sleep
Naps later in the day are more difficult in general, and can be more challenging if your baby’s short nap cycle began with their first nap
Giving your baby some time and space to “figure things out” may be just the thing they need to start connecting sleep cycles, and, in turn, yield some better, longer naps. And all you have to do is start with that first nap of the day!
Again, the more you practice, the better your baby will get.
If you’re feeling really brave, you might even try for two independent naps in the crib or bassinet in a day!
But also, cut yourself some slack. Naps are rarely, if ever, perfect because babies aren’t robots. And learning any new skill takes time, calm, and patience! The gentler you can be with yourself as you try something different–and that really goes for almost anything in parenting–the better you will feel about your choices and your child’s progress, whatever it may be.
And if it’s all going to shit, don’t be afraid to change things up later in the day if you need to. Naps can be exhausting! Give yourself permission to do a stroller or carrier nap when needed.
Extending Short Naps
Okay, so you know you’ve got to practice. (Hi, dead horse.) Your baby isn’t going to catch on right away unless they’re a unicorn…
But just in case they aren’t, and they still have some short naps, I’ve got you covered.
Here are a few things you can try:
Paci replacement: If you use a pacifier for your baby and it’s fallen out during sleep, go pop that paci back in when you notice your baby starting to stir! This is a sure-fire way to extend that nap without them fully waking between cycles.
Shh-Pat: If your baby doesn’t take a paci, you can position yourself cribside and shh while gently patting your baby’s belly or tush to help them get into the next sleep cycle without fully waking.
Contact: Hold them for the rest of the nap! There is nothing wrong with starting a nap in the crib or bassinet and finishing it in your arms or chest.
Carrier: Finish the nap in a carrier. If your baby is strapped onto you, they may just fall back asleep once they’re nice and snug against your body again.
Practice “crib hour”: This is something I would suggest once your baby is closer to the 4-month mark. The idea behind this is giving your baby time and space to try to connect their sleep cycles if they wake up after just one cycle, for up to 1 hour (aka the thing I did with my son). For example, if your baby wakes after 35 minutes and is just fussing, you would give them some time to try to get back to sleep on their own. If they’re not able to, offer any of the assistance above that feels right to you!
Rest assured (no pun intended!) that by 6 months, you should be seeing some improvement with your baby’s catnaps.
When parents come to me exhausted from exclusive contact naps or catnaps and want to discuss nap training, I'm allllllllllll for it. I believe babies can learn this skill. And we work together to accomplish it.
In fact, I'm working with a 4-month old now. After 4 days, he was sleeping through the night, and by day 5 we began working on naps. It’s now day 10, and we’re working to extend naps with a bit of time and space, followed by offering the pacifier or a contact nap. I heard from mom today that her little guy was able to extend a nap on his own (an hour and 15 minutes!) with a little time and space. She was comfortable with giving him the chance to try, and sometimes, that is all a baby needs!
If coaching is something you think you and your baby may benefit from, I’d love to help you! Reach out today to set up your complimentary sleep assessment call.