Infants and Short Naps: Gentle Strategies For Lengthening Naps Before 5 Months

1. Establish a Consistent Sleep Schedule:

Infants thrive on routine. Try to have your baby nap around the same times each day to regulate their internal clock while allowing flexibility as needed.

2. Create a Relaxing Pre-Nap Routine:

Engage in a calm pre-nap routine to help signal to your baby that it's time to sleep. This could include changing the diaper, swaddling, singing a lullaby, turning on the white noise machine, and darkening the room. All these things will be a cue for sleep (sleep associations) and also are excellent proven gadgets and tools to improve baby sleep.

3. Optimize the Sleep Environment:

Make sure the room is conducive for sleep – pitch dark, quiet or preferably playing white noise, and at a comfortable temperature of 20°-22°C (68°-72°F).

4. Use White Noise:

Consider using a white noise machine to block out household or street noise disturbing your baby’s sleep. It also mimics the womb. Read our post, “The magic of white noise.”

5. Check for Sleep Comfort:

Make sure your baby is comfortable. Check the diaper before putting them down, remove any hair accessories and opt for lightweight, breathable materials like cotton. Check out our “Safe sleep: baby’s room temperature and sleepwear”.

6. Encourage Full Feedings:

Ensure your baby is having full feedings to minimize waking from hunger. If it has been longer than 3 hours since their last feeding, some babies might wake from hunger. It's important to keep them awake during feeding times to ensure they satisfy their hunger rather than just snacking.

7. Put Baby Down Drowsy but Awake:

Practice putting your baby down to sleep when they're drowsy but still awake. This can help them learn to self-soothe and fall back asleep if they wake up mid-nap.

9. Address Potential Sleep Associations:

When babies wake up, for them to fall back asleep, they will need what put them to sleep initially. Feeding or rocking on your arms, for example.

Gradually reduce rocking or feeding to sleep, allowing your baby to get drowsy but not fully asleep before placing them in the crib or bassinet. You can put your hand on the chest for a few minutes and rock side-by-side. Gradually reduce the time you keep your hand on the chest until your baby doesn’t need it anymore.

10. Learn sleep cues

It’s important to get your little one down for a nap at the first sign of being tired. Here is our guide on “Sleep Cues.” Check also the appropriate wake window for your baby's age.

Remember, it might take some time to see improvements. It's always a good idea to consult with a healthcare professional if you're concerned about your child's sleep.