What to Do When Your Baby Won't Nap

As a parent, there’s nothing more frustrating than when your baby won't nap during the day. It's a common issue that many families face, and it's something that can be managed with the right expectations and strategies. At Moms on Call, we understand the challenges of naptime and offer practical, no-nonsense advice to help your baby nap consistently and in line with their developmental stages.

The 3 Key Things to Remember When Your Baby Won’t Nap

• 30-45 minute naps are normal and part of a healthy sleep cycle! After 30-45 minutes, it is natural for your baby to doze for 10-20 minutes before falling back asleep for another 30-45 minutes. They just need time and opportunity to get themselves back to sleep.

• The sleep environment is important. Ensure your pre-nap routine, lighting, white noise, temperature and swaddle (for babies under 12 weeks, 12 lbs and/or not rolling yet) are all in place.

• Practice makes perfect! Sticking to a consistent routine every day helps to set your baby’s inner clock so that they know what to expect and when.

Understanding Why Your Baby Won't Nap

Before diving into solutions, it's essential to understand why your baby might be struggling with naps. Several factors could be contributing to this issue:

• Sleep Cycles: It is natural for babies to sleep for 30-45 minutes, doze (sometimes noisily) for 10-20 minutes, and then fall back asleep for another 30-45 minutes.

• The Startle Reflex: For babies under 12 weeks of age, 12 lbs, and/or are not rolling yet, their startle reflex, or involuntary movements of their arms and legs, may wake them up if they are not  swaddled properly .

• Overtiredness: Babies have a delicate balance between being tired enough to sleep and being overtired. When they miss this window, it can be harder for them to fall asleep. Consistent daily routines fix this.

• Digestion: Feeding according to the routine helps the proper digestion cycle. Cluster feedings and feedings that take too long can interrupt good sleep.

• Not having age-appropriate clothing : When babies are under 3 months and before they are rolling over, a proper swaddle to promote relaxation is crucial. Babies over 3 months of age should sleep in pajamas with separate legs so they can find their comfy spot.

• Environment : The sleep environment plays a crucial role. A room that’s too bright, noisy, or has distractions can prevent your baby from napping. A little sunlight that comes into the room at naptime is exactly what the body requires for proper functioning of the circadian rhythm.

Strategies to Help When Your Baby Won't Nap During the Day

Here are some tried-and-true strategies from Moms on Call to help your baby nap during the day.

1. Establish a Consistent Routine

Predictability is key. Babies thrive on routine because, just like us, they have an inner clock that keeps time. Knowing what to expect and when every day provides a sense of security. Naps should be at the same time each day, not lasting more than 2 hours. Do your best to allow your baby to nap in their crib for the same 2 naps each day. Other naps can be on the go as needed. Creating a consistent pre-nap routine that includes activities like a diaper change, feeding, and a short story can also help. This routine signals to your baby that naptime is coming, helping them to wind down.

2. Create an Optimal Sleep Environment

A conducive and safe sleep environment can make a world of difference. For daytime naps, the room should have natural light coming in so babies’ bodies learn to associate naptime with day time. The temperature should be between 68 and 72°F. Use a white noise machine to help their brain get into REM sleep faster and more efficiently . The Moms on Call Sleep System also recommends using a swaddle blanket for younger babies (under 12 weeks of age, 12 lbs and/or not rolling over) to provide a snug, comforting feeling and minimize the startle reflexes that often wake babies out of a deep sleep. Finally, ensure that the crib is free of any toys, blankets, pillows or other stimulation.

3. Follow the 30-45 Minute Rule

If your baby wakes up after a short 30-45 minute nap, wait for a few minutes before intervening. Remember, it is part of their natural sleep cycle to sleep for 30-45 minutes, doze for 10-20 minutes, and fall back asleep for another 30-45 minute stretch. Babies can often resettle themselves back to sleep if given the opportunity. We recommend giving them 10 minutes (or as long as you can stand) and then:

• Go in, turn off the sound machine for 2-3 seconds and turn it right back on.

• Check their swaddle and adjust if needed (only swaddle under 12 weeks, 12 lbs and/or not rolling over).

• Soothe them with a little pat and rub on the belly.

• Giving them time to figure it out and restart their sleep cycle.

Each day, wait a few more minutes before going in and before you know it, they will be back on track! If they have not fallen back asleep after 30 minutes, get them up and keep them in a low stimulation environment until their next feeding time.

4. Avoid Holding to Sleep

One common challenge is when a baby won't nap unless held. While it’s tempting to hold your baby until they fall asleep, they can fall asleep independently. The truth is that their habit-forming tendencies are strong, and we can tap into that to help them fall asleep and nap independently.

To help your baby learn to fall asleep independently, do your pre-nap routine and then lay your baby down while they are pleasant but awake. It is okay if that pleasantness does not last long! Sometimes they just have a little extra energy to get out of their system. They cannot jog around the block to expend that energy, so they cry to expend it. This sounds difficult, but it actually serves them well. The great news is that they CAN fall asleep independently given a predictable routine and the time it takes to establish a new routine. It might be loud at first, but stay consistent. They're strong, smart, and capable. With just a few days of consistency, they'll figure it out and settle into the routine of your dreams (and theirs)!

Transitioning out of a sleep cycle that has become dependent on someone holding them is not an easy task. If you’re looking for support to make it a smooth transition, consider working with a Moms on Call Certified Consultant . We understand this is challenging for parents, and our mission is to ease the process and ensure support for both you and your baby.

Create a Sleep-Inducing Environment

Ensure that the sleep environment is safe, free of stimulation, and peaceful. Follow these Moms on Call safe sleep recommendations:

• Lay Your Baby on Their Back : Always place your baby on their back for all sleep times until they can roll over on their own.

• Firm and Flat Sleep Surface : Use a crib, bassinet, portable crib, or play yard that meets safety standards. Ensure it has a new firm, tight-fitting mattress .

• Crib Safety : Make sure the crib is less than 5 years old, meets safety standards, and is free of any loose or broken parts.

• Swaddle Correctly : For infants under 12 weeks of age, 12 lbs and/or not rolling over, swaddling can help your baby feel secure by limiting their startle reflex and creating a womb-like feeling. Use non-weighted swaddles like the Moms on Call Swaddle and follow the recommended technique . Transition out of the swaddle at the earliest of 12 weeks of age, 12 lbs and/or when your baby shows signs of rolling over.

• Use White Noise: Your baby is used to the noise from the womb, amplified by the amniotic fluid. Playing white noise creates a familiar and calm environment for the baby but only if it is loud enough. You should be able to hear it clearly from the other side of a closed door. Place a  white noise machine  2-3 feet from the head of the crib, level with the mattress, and on a safe surface outside of the crib.

• Remove Soft Objects : Keep blankets, toys, pillows, and other items out of the sleep environment to reduce the risk of suffocation. Dress your baby in light clothing suitable for the room temperature.

• Cool Room Temperature : Maintain a room temperature of 68-72ºF.

• Appropriate Sleep Products : Avoid using products not intended for infant sleep, such as loungers, swings and car seats.

• Apply Safe Sleep Guidelines for Naps : Ensure your baby’s sleep environment is safe for both naps and nighttime sleep.

By following these guidelines, you can create a safe and conducive environment for your baby to develop healthy sleep associations, leading to better naps and overall sleep habits.

Need More Help?

If you have tried these strategies and your baby won’t nap during the day, or without being held, it might be time to consult a professional. Moms on Call offers expert consultations that will provide tailored advice for your specific situation. Sometimes, a fresh perspective and personalized guidance can make a significant difference.

Consultation Benefits:

• Personalized Advice : Tailored strategies specific to your baby's needs.

• Expert Insights : Professional guidance from pediatric nurses, who are also moms and certified by Moms on Call.

• Ongoing Support : Continued support to adjust strategies as your baby grows and changes.

Naptime challenges can be daunting, but with consistent routines, a conducive sleep environment, and a calm approach, you can help your baby develop healthy napping habits. Moms on Call is here to support you with practical, no-nonsense advice that has helped establish over 8 million hours of sleep for families just like yours all over the world. Remember, patience and persistence are your allies. With time and support for the schedule keeper (that’s you!), your baby will develop great sleep habits that will contribute to their growth and development for years to come.

For more detailed guidance and personalized support, consider exploring our books , online courses , or booking a consultation with one of our Certified Consultants , who are uniquely trained to work with families utilizing the Moms on Call philosophy. Together, we can make rested nights and happy days a reality for your family. You've got this!