Kiddipedia
For parents, naps are tiny little pockets of sanity where they actually have time to themselves to get things done and for the littlies, naps come with a myriad of health benefts as well as making them more tolerable.
As a certifed infant and child sleep consultant, Kristy Griffths aka The Sleep Teacher, knows the ins and outs to navigating naps. From how long your little one should be napping, when they should be napping and when to drop the nap.
Something parents might not realise is that naps come in a number of different forms. Some good, some bad. Below Kristy outlines three of the most common types of naps that all parents need to know.
BRIDGING NAPS
Bridging naps come in handy for those times when your little one wakes up early in the morning or from a daytime nap. They are small (10–15 minute naps) that will help your little one get to their next normal nap time. Bridging naps are great for babies under six months old and they’re so simple to do. They are best achieved in your arms, in the pram, or in the carrier. However, if you can get them to go down in their cot, that’s great too. Just remember to wake them up after the 10-15 minute mark if you are using it as a bridging nap.
ASSISTED NAPS
Assisted naps are for mums who have an overtired bub on their hands. We’ve all been there, and it’s not fun. So, if this is you, I suggest that you try assisted naps to get you back on track.
Assisted naps are naps where you actively help your little one for a day or two to get them back to feeling well-rested. They include naps in the carrier, in the pram, while feeding or rocking them to sleep.
And don’t worry, using assisted naps for a short period of time will not undo any good work you have done with settling in the cot or bassinet. It is much better to assist them in catching up on those much needed ZZZ’s than to miss a nap entirely. This will not only hugely improve your bedtime putdown, but also give you some time to catch your breath and maybe even sneak in a hot drink.
CAT NAPS
This word has a very different meaning when you’re a mother. Catnapping in babies can be a nightmare, far from being a powerful relaxing tool to combat afternoon tiredness.
Catnapping happens around the 10–12 week mark, and it’s usually because our little one’s sleep cycle has hit a transitional change. They may have a short nap and appear to have slept well, but then within 20 minutes they become fussy and unsettled.
The newborn sleep cycle lasts around 40-45 minutes before they stir and if they don’t know how to fall back asleep without your assistance or that of a sleep association, then you will likely hear them call out. But this is where many parents make the mistake of assuming that their baby is ready to wake up. Rather than going in, picking them up and signalling to bub that their nap is over, there are a few things that you need to consider frst.
TROUBLESHOOTING SHORT NAPS
- Awake window is off. It’s something parents can obsess about, but it is important to nail your little one’s awake window. While these will slightly vary from baby to baby, they will generally be around the average awake window. Pair this with observing your little one and their tired signs to fnd the sweet spot. These are rapidly changing in the frst year so remember to keep tweaking as your baby grows.
- The room isn’t dark enough. This is often overlooked but can be a game changer with everything else lined up. Darkness creates a production of melatonin which results in your bub transitioning more easily into the next sleep cycle.
- Your baby needs ‘something’ to fall asleep. Whether that be a feed, rocking, a dummy, pats on the bottom. These things are all considered a sleep association, used to induce sleep. When they are continuously offered to your baby to help them go to sleep, they will look for them to be offered again at the end of each sleep cycle.
- Feeding too close to the nap. While your little one is awake; they are building sleep pressure. This sleep pressure is what helps them fall asleep come nap time. If your little one is frequently snacking at the breast or bottle throughout their awake time, they can use this as an opportunity to reboot. Try to keep your feeds interactive and at least 30 mins away from nap time.
It’s important to remember that all babies are different, no two nap schedules will look the same. If you’re after some further assistance with navigating naps, check out The Sleep Teacher’s sleep programs. Designed to help mum and bub to establish the best sleep routine that works for your family.
Kristy Griffths, The Sleep Teacher
Certified Sleep Consultant
Kristy Griffiths is the face and powerhouse behind The Sleep Teacher. She is a certified sleep consultant for child and infant sleep training who has helped more than 12,000 babies (and parents) on their journey to a good night’s sleep.
As a mum of three she has been in the shoes of her clients and understands what it’s like to feel overwhelmed, to be sleep deprived and to constantly question if what you’re doing is enough.
Kristy understands that there are no two babies the same and is her clients personal cheerleader – helping mother’s around the world.
Based in Newcastle, New South Wales, Kristy has created a community of mothers who love engaging with her, regardless of what stage of motherhood they are at.
