Is your baby resisting naptime? Many parents face this challenge, but establishing healthy sleep habits during the day is possible. Nap training can help your baby learn to fall asleep independently and take restorative naps, leading to better sleep for both of you.
What is Nap Training?
Nap training is about teaching your baby how to fall asleep on their own for naps. This helps them link their sleep cycles together for longer, more restorative rest. It means setting up a consistent routine and helping your little one learn to settle themselves, instead of needing external things like being held, rocked, or fed to sleep. It's very similar to nighttime sleep training, just specifically focused on daytime naps.
Can You Sleep Train Your Baby for Naps? What Are the Benefits?
Yes, you absolutely can sleep train for naps, and it works! Just like with nighttime sleep, consistency is the key. Nap training uses similar approaches to nighttime training, helping your child build healthy sleep habits and routines during the day. There are plenty of benefits of nap training, for both babies and parents:
Better Naps (and Overall Sleep)
Effective infant nap training helps them learn to fall asleep more quickly and often leads to longer naps. Because they learn to fall asleep on their own, they're better able to settle themselves back down if they wake up between sleep cycles.
Boosts Development
Naps are really important for your baby's memory and learning ability. Babies who nap well, sleep well overall, and have consistent bedtimes tend to handle their emotions better, do better in school later on, and have a lower risk for some health problems as they grow.
Happier Baby
A well-rested baby is usually a happier baby – less fussy and more cooperative. Good sleep also helps babies learn new skills more effectively.
Promote Parental Well-being
When your baby sleeps well, it makes a big difference for parents too. It can improve your mood, reduce stress, potentially ease feelings of depression, and even strengthen your relationship. Parents of babies who sleep well often feel happier, healthier, and have more free time for themselves.
Babies Learn Self-Soothing
Nap training helps babies learn how to comfort themselves, a valuable skill for handling moments of fussiness or waking up alone.
What's the Best Age to Sleep Train for Naps? And How Long Does It Take?
Generally, the ideal window for starting nap training is when your baby is between 4 and 6 months old. Nap training for a 5 month old is the most common. Around this age, they're usually becoming developmentally ready to learn how to fall asleep on their own and link those sleep cycles together for longer, more solid naps. Before 4 months, their internal sleep clocks (circadian rhythms) are still getting organized, which can make training less effective. Plus, starting in this 4-6 month window often means challenging habits haven't become too ingrained yet.
Could you start earlier? Possibly. Some parents think about it around 11 weeks, especially if Mom is heading back to work and wants the baby to have some practice falling asleep independently before starting with a nanny or other caregiver. However, the most important thing is assessing if your individual baby seems ready.
Important: If your baby was born prematurely, always use their adjusted age (calculated from their original due date) when considering their sleep needs and developmental milestones.
As for how long it takes, that really varies from baby to baby. Some little ones adapt quickly, sometimes in just a few days, while others might need a couple of weeks.
- Quick wins. Often, you'll see babies get better at falling asleep independently at bedtime within about 3-7 days of starting sleep training overall.
- Naps take longer. Naps can definitely be trickier! Expect to see progress with falling asleep for naps and hopefully getting those longer, more solid naps within 2 to 6 weeks.
The most important thing? Consistency. Stick with the method you choose for at least a solid week before deciding if you need to change tactics. If one approach really isn't clicking after giving it a fair shot, it's okay to try another. Every baby is unique – what works wonders for one might not work for yours. Be patient and stay consistent, and you'll likely see positive changes within a few weeks.
How to Sleep Train for Naps: Tips and Tricks for a Well-Rested Baby
Nap training can definitely have its challenges, but being consistent and using the right approach can really help your baby learn healthy sleep habits. Here are some effective tips to guide you:
Start with Nighttime Sleep First
If your baby has trouble sleeping both day and night, it often helps to tackle nighttime sleep first. Babies usually find it easier to learn independent sleep skills in a dark, quiet room with a solid bedtime routine. Once nights are going better, naps often follow.
Create a Great Sleep Environment
Make the room where your baby naps cool (ideally 66-70°F), dark, and quiet. Blackout curtains are great for blocking sunlight (even during the day), and a white noise machine, such as Momcozy Smart Baby Sound Machine, can help drown out household sounds or siblings. Keeping the sleep space consistent helps signal to your baby that it's time to rest.
Have a Consistent Pre-Nap Routine
A short, calming routine right before nap time helps signal that sleep is coming. This doesn't need to be complex – maybe just a quick diaper change, singing a specific lullaby, and a few minutes of quiet cuddling. Keep it simple and do the same short routine each time.
Nail the Timing
Figuring out when to put your baby down for a nap is key. Pay attention to age-appropriate wake windows and watch for their sleepy cues – like rubbing eyes, yawning, or getting fussy. Catching that 'sweet spot' – tired but not overtired – makes it much easier for them to drift off.
Put Down Drowsy But Awake
This is a big one! Try to put your baby down in their crib when they are drowsy but still awake. This helps them learn how to fall asleep on their own, without needing you to do it for them. If they fall asleep in your arms first, they might struggle more when they realize they're alone in the crib later.
Be Consistent, Consistent, Consistent!
This is probably the most important part. Whatever method and routine you choose, stick with it every day, even on tough days. It often takes time (sometimes days, sometimes weeks) for babies to adjust, so don't switch things up too quickly.
Consider Gentle Sleep Training Methods
If you prefer a lower-cry approach, gentle methods focus on gradually reducing the help your baby needs to fall asleep. Techniques like "fading" (slowly doing less for them) or "pick up, put down" (comforting briefly then returning to the crib) involve actively soothing your baby as they learn. These usually take longer but can feel better for some families.
Try the Chair Method
With this approach, you sit in a chair next to the crib while your child learns to fall asleep independently. Gradually, over days or weeks, you move the chair further away towards the door, staying present but reducing your direct interaction.
Use Timed Check-Ins
Try timed check-ins every 5 to 15 minutes, depending on how your baby responds. This approach works even if you're using the Shuffle at night. For added peace of mind during these check-ins, a reliable tool like the Momcozy 5-Inch Dual-mode Smart Baby Monitor-BM04 lets you quickly see and hear how your baby is doing without having to enter the room.
Know When to Call It (The "Dramatic Wake Up")
If a nap just isn't happening after a reasonable amount of trying (say, 30-60 minutes, depending on the method), some techniques suggest ending the attempt clearly. Go in, turn on the lights, and cheerfully say, "Okay, nap time is over!" The idea is to signal that you ended it, rather than the baby 'winning' by fussing. Then, try again at the next scheduled nap time.
Nap Training Tips by Age
- Around 3 Months: It's usually too early for formal training. Focus instead on watching for sleepy signs and offering naps often, roughly every 60-90 minutes they're awake.
- Around 4 Months & Up: Keep the nap routine short and soothing (5–10 minutes), put baby down drowsy but awake, and use The Shuffle: sit nearby and offer comfort without creating new crutches.
Try "Nap Extenders" for Short Naps
If your baby wakes up super early from a nap (like under an hour), try leaving them in the crib for about 15 minutes (or until at least 60 minutes have passed since they first fell asleep) to see if they might drift back off on their own. Sometimes they just need a little quiet time to connect sleep cycles.
Stay Flexible
While consistency is crucial, remember that every baby is different. Pay attention to your baby. If something clearly isn't working after giving it a real, consistent try (at least a week or two), it's okay to adjust your approach or try a different method that might be a better fit.
Be Patient!
Nap training takes time and effort. You'll likely have good days and tough days – that's totally normal! Try not to get discouraged if you don't see huge progress right away. Celebrate the small wins (like falling asleep a little faster, or a slightly longer nap) and keep going. You'll get there!
Should I Sleep Train Naps or Nights First?
Wondering whether to tackle nap training or nighttime sleep training first? Honestly, there's no single "right" way. The best approach really depends on your baby and your family situation. Some experts lean towards starting with nights, while others suggest handling naps and nights together.
Prioritize Nighttime Sleep First
Many sleep experts recommend focusing on nighttime sleep initially. It's often easier because:
- Babies have both strong sleepiness (sleep pressure) and their circadian rhythm working in their favor at bedtime.
- Once your child learns how to fall asleep on their own at night, and get back to sleep when they naturally wake up, using those same skills for naps often becomes much easier.
- Good night sleep also helps avoid overtiredness, putting them in a better state to learn skills for naptime during the day.
Tackle Both Naps and Nights at Once
Alternatively, dealing with naps and nights at the same time provides total consistency, which can be less confusing for your baby. They won't wonder why you help them fall asleep differently during the day versus at night. Plus, this all-in-one approach might help your baby master independent sleep skills a bit faster overall.
Why Is Nap Training Harder Than Nighttime Sleep Training?
Many parents find nap training trickier than tackling nighttime sleep, and there are solid reasons why.
Less Sleep Pressure
For starters, babies usually have less "sleep pressure" – that build-up of sleep-inducing chemicals in the brain – during the day compared to bedtime. Their bodies just aren't signaling 'sleep time' as strongly.
Lower Melatonin Levels
Levels of melatonin, the hormone that helps make us sleepy, are also much lower during daylight hours. This makes it naturally harder for babies to wind down and drift off for naps.
Shorter Nap Routines and More Distractions
In addition, the night wind-down before bed is usually longer than the nap. As for distractions, sunlight and household noise, for instance, are two of the many potential daytime disturbances that can also make it difficult for a baby to fall asleep or stay asleep.
Connecting Sleep Cycles
Finally, linking sleep cycles together to get those nice long naps is often tougher than at night. After one sleep cycle, there is less adenosine (a sleep-inducing chemical) in the body to drive the next nap.
Even with these challenges, sticking consistently to your plan will make a big difference in helping your baby become a better napper.
Begin Your Nap Training for Happier, Well-Rested Babies
Consistent nap training is about giving them the gift of healthy sleep habits that will support their growth and development for many years. If you're patient and use the correct strategy, you'll soon be able to enjoy those peaceful naptime moments and watch your little one sleep soundly.
FAQs About Sleep Training for Naps
Q: Should I let my 7-month-old cry it out for naps?
If you choose the 'cry it out' (CIO) approach (letting them fall asleep without help), first make sure your baby is fed, dry, and comfortable. Some babies settle quickly, while others cry longer. Just ensure they're developmentally ready to self-soothe and use a baby monitor for peace of mind.
Q: What age should you stop daytime naps?
A: Most toddlers drop their nap between 3 and 4 years old. It's rare before age 2, and most stop by age 5. Signs it might be time include taking 30+ minutes to fall asleep (nap or bedtime) or new night/early morning wake-ups. But if they seem overtired or extra fussy without it, keep the nap!
Q: How do I get my 7-month-old to nap without being held?
To transition your 7-month-old to napping without being held:
- Make the room dark, quiet, and cool.
- Stick to a short, calming pre-nap routine (a bath, storytime, or lullaby).
- Watch for sleepy cues and use their wake window (around 2.5 hours for this age) to put them down tired but awake.
- If they're used to being held, gradually hold them less each time before placing them in the crib.
- White noise sound machine can also help.
