Nap Traps: 5 Common Mistakes (and What to Do Instead)
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You finally get your baby to nap...and just when you settle in with a coffee, their eyes pop open 20 minutes later. Again. Sound familiar?
Naps can be one of the most frustrating puzzles of baby sleep. Unlike bedtime, which often benefits from clear rituals and tired cues, naps are shorter, more fragile, and more prone to sabotage. Let’s explore the most common nap traps and how to gently escape them.
Nap Trap #1: Keeping Baby Awake Longer for a “Better” Nap
The myth: “If they stay up longer, they’ll nap longer.”
The truth: Overtired babies often sleep worse, not better.
When babies stay awake too long, cortisol kicks in...making it harder for them to fall and stay asleep. The result? A short nap, a cranky baby, and a vicious cycle.
Sleep researchers agree: shorter, age-appropriate wake windows help babies fall asleep more easily and nap longer.
What to do instead:
- Track your baby’s ideal awake time for their age.
- Use calming cues (like dim lights and white noise) before they hit the “overtired” wall.
- Aim for the nap before you see full-blown fatigue.
Nap Trap #2: Skipping the Nap Routine
The myth: “It’s just a nap, we don’t need a whole routine.”
The truth: Babies thrive on rhythm, even for short sleeps.
While you don’t need a full bedtime production, a quick, consistent pre-nap routine helps baby wind down and signals their brain: “It’s time to rest.”
What to do instead:
- Create a 2–3 minute nap ritual (e.g. nappy change, draw the blinds, turn on Shushiie).
- Keep it simple and repeatable (even when you're out).
Nap Trap #3: Relying on Motion Every Time
The myth: “They only nap in the car or stroller - whatever works, right?”
The truth: Motion naps are light sleep. Helpful sometimes, but not restorative long-term.
While buggy naps have their place, relying on motion every time can prevent deeper, more restorative sleep.
What to do instead:
- Use motion for on-the-go flexibility, not as the default.
- Prioritise one stationary nap a day at home, ideally in a dark, quiet space with a consistent sound cue (cue Shushiie again).
Nap Trap #4: The Nap FOMO (Fear of Missing Out)
The myth: “If I try to nap them during the party/dinner/playdate, they’ll miss out!”
The truth: Babies don’t benefit from skipping naps for adult convenience...they crash harder later.
Sleep debt builds fast, especially in babies under one.
What to do instead:
- Protect naps when possible, even if it means stepping away or baby-wearing in a quiet corner.
- Plan social activities around your baby’s most predictable nap.
Nap Trap #5: Trying to Force Sleep When Baby’s Not Tired
The myth: “It’s 11 a.m., they have to nap now!”
The truth: Nap windows are helpful guides, but babies aren't machines.
Trying to force sleep when your baby’s not sleepy can cause frustration (for both of you), leading to nap refusal or shorter naps.
What to do instead:
- Look for sleepy cues: rubbing eyes, slowing movements, turning away.
- Pair sleepy signs with routine cues - sound, dim light, quiet time.
- If it’s not working after 10–15 mins, reset. Try again in 20–30 minutes.
Final Thought: Naps Are an Art, Not a Science
There’s no perfect formula, but avoiding these common nap traps gives your baby a better shot at regular, restful daytime sleep. And if all else fails? Deep breaths. Tomorrow is another nap.