Master the Nap

A Step-by-Step Guide

Naps can feel like the final frontier of pediatric sleep. While nights often fall into place first, daytime sleep requires a different level of physiological coordination. If you are struggling with "crap naps," contact naps that never end, or a baby who fights every midday rest, nap training is a powerful tool to help your child get the restorative sleep their developing brain needs.

At MOMally, we take a structured, two-phase approach to nap training. This method focuses on building the skill of independent sleep first, followed by the skill of connecting sleep cycles.

The Pre-Nap Routine

Consistency is the cue that tells your baby’s brain it is time to shift from play to rest. Keep your nap routine short (5–10 minutes) and distinct from your bedtime routine. This might include a quick diaper change, putting on a sleep sack, a brief story or song, and then into the crib.

Note: This process is exclusively for the first two naps of the day. For all subsequent naps, you may revert to your previous methods, but we recommend prioritizing "accidental sleep" (e.g., in a stroller or car) and avoiding contact sleep or co-sleeping if possible.

The Method: Laying the Foundation

For nap training, we recommend the Extinction Method. Unlike nighttime sleep, where checks can sometimes be helpful, daytime checks are often far too stimulating. Seeing a parent during the day typically signals "playtime is starting" rather than "it's time to sleep," which can lead to increased frustration for the baby.

Phase One: The Goal is Falling Asleep

In the first phase, we are only focused on one thing: your baby falling asleep independently in their own sleep space.

  • The Approach: Place your baby in the crib completely awake.
  • The Timing: Give your baby up to one hour to fall asleep.
  • If They Fall Asleep: If they sleep for any amount of time—even a short 30-minute nap—consider it a win. End the nap as soon as they wake up.
  • If They Don't Fall Asleep: If your baby is still awake after one hour, the nap attempt is over. Remove them from the crib, keep them awake for a short interval, and try again at the next age-appropriate wake window.

Phase Two: Extending for Short Nappers

Once your baby is reliably falling asleep with little to no crying, we move to Phase Two. This phase helps "short nappers" learn to connect sleep cycles. Most babies sleep in 30- to 45-minute cycles. Many wake up fully at the end of one cycle because they don't yet know how to transition into the next one.

  • The 90-Minute Rule: When your baby wakes up from a short nap, leave them in the crib for the remainder of a 90-minute period (calculated from the time they first fell asleep).
  • Connecting Cycles: Giving them this quiet space allows them the opportunity to fall back asleep for a second cycle. Over time, this practice helps the brain "bridge" the gap between cycles, leading to longer, more consolidated daytime rest.
  • If they fall asleep at the end of the 90 minutes: Give the baby up to another hour (so a total of 2.5 hours from when you placed them in the crib).

MOMally Tip

Nap training is often more successful when you ensure the sleep environment is optimal. Ensure the room is "cave-like"—pitch black and cool (68-72 degrees) with a continuous white noise machine—to minimize external distractions that can easily rouse a baby during light daytime sleep cycles.

Medical Disclaimer: I am a certified sleep consultant and early parenting coach. My guidance is educational and behavioral in nature. I am not a medical doctor, and my advice should not replace the counsel of a pediatrician or other medical professional. Always consult your doctor regarding your child’s health, especially if you have concerns about reflux, weight gain, or underlying medical conditions affecting sleep.