Catnaps – Making Short Naps Longer

Is your child taking short catnaps? Does your baby fall asleep being fed, while in a car seat, sling, rocker, or someone’s arms?

When transferred to bed, does your baby then sleep 30 to 50 minutes? That’s the exact length of one sleep cycle.

These factors combined, define the main cause of mini-naps: mini naps/catnaps are the result of an inability to link one cycle to the next so not an ‘inability to fall asleep’. Your baby wakes fully at the end of the first sleep cycle, resulting in a too-short nap. This problem is known as One-Cycle Sleep Syndrome (OCSS). This leads us to understand the reason that many babies are cat-nappers and also directs us to potential solutions.

Cycle-Blender Naps

One way to help your baby sleep longer is to put him down for a nap in a setting that will lull him back to sleep when he wakes between sleep cycles. Cycle-Blender naps occur in slings, cradle-swings (not recommended by SIDS), rocking cradles, or baby hammocks. Any of these can help catnappers extend their sleep time because when baby begins to awaken the rhythmic motion can lull him back to sleep.

You can also create a Cycle-Blender nap in a stroller. Take a daily walk outside (it’s good for both of you!) or bring your stroller in the house. Walk your baby until she falls asleep, and then park the stroller near you. If she starts to move about, resume walking or give her a bit of a bounce and jiggle.

Always supervise a baby sleeping anywhere except a safe sleep surface and prams and strollers are not considered by SIDS to be safe sleep surfaces.

Once your baby gets used to taking a longer nap in the stroller, you can make a transition to bed naps. Start by reducing the movement, rolling slower and for less time. After your baby is asleep, park the stroller, using the jiggle if she wakes mid-nap. Over time, let your baby fall asleep in the stationary stroller parked next to his cot, and when the nap habit is in place, change to naps in the cot.

Create a Sleep-Inducing Bedroom

To encourage longer naps, keep the sleeping room dark so bright light doesn’t keep him alert between sleep cycles. To soothe your child through sleep cycle changes, use white noise (a recording of nature sounds), or relaxing music. Be sure to use all sounds at a whisper level in the background. Keep this on at the commencement of, and all through nap time. This creates a sleep cue and may mask noises that can wake a child who is shifting through sleep cycles.

Build a Better Bed

To entice your baby to have a longer nap, recreate the cot into a cosier nest. Use softer sheets, such as flannel, plus a thicker but still firm mattress. You can also warm the bed surface before nap time with a towel fresh from the dryer.

Make the Bed a Familiar Place

Let your baby have several play sessions in his cot during waking hours. Stay with him, engage his interest and introduce a few new toys. Let him see you as a part of the cot experience so that he gets a happy feeling being there. This way, when he is put in his cot for nap time and wakes up mid-nap it won’t be a lonely, foreign place, but one that carries familiar memories of fun times with you. This can help him accept it as a safe place for sleep and allow him to fall back into slumber after that first sleep cycle. Make sure you remove the toys at sleep time.

newborn baby in cot

Interpret Signs of Tiredness

If you put your child for a nap before he is tired, or when he is overtired he won’t sleep as well as when you hit that ideal just-tired moment. Observe your child for signs of early tiredness, such as:

  • grizzling
  • rubbing the face or pulling the ear lobes (Toddler)
  • blank gaze
  • jerky movements
  • becoming cranky
  • loosing interest

Put your child down for a nap the moment you see any sign of fatigue. If you take note of the time that this occurs over a week you probably will see a pattern emerge. This can help you set up a daily nap schedule that suits your child’s tired times perfectly.

Gauge time spans between naps

In addition to signs of tiredness also watch to see how long your child has been awake. Children can only stay happily awake for a certain period of time until they receive a biological pull towards a nap. Once that “pull” begins your child becomes fatigued and his cheerful mood begins to deteriorate. Each child has unique sleep needs, but this chart shows the typical span of time a child can stay happily awake:

AgeAwake time span
Newborn1 – 1 ½ hours
4 month old1 ½ – 2 hours
6 month old2 hours
12 month old3 – 4 hours
18 month old4 – 6 hours
2 year old5 – 7 hours
3 year old6 – 8 hours

Keep in mind that children grow and change and their nap schedule should change with them. What’s perfect today may be different than what is perfect next month. Mostly, keep your eye on your baby and if unsure, check the clock.

X click to search