Miya Pearson
Napping and nighttime sleep are two different things, and they change as your baby grows. While newborns can nap on the go, once they are four months old, you can start teaching them to take independent restorative naps in their sleep space. At eight months, babies have usually transitioned to two naps a day, but some may still be taking three. If your eight-month-old is struggling with naps, there are several strategies you can try, such as creating an optimal nap environment, tuning into sleepy cues, and sticking to a flexible routine.
| Characteristics | Values |
|---|---|
| Number of naps | Around two naps, but some may still take three |
| Nap length | 30 minutes to 2 hours |
| Wake window | 2.5 to 3.5 hours |
| Nap environment | Cool room (66-70°F), white noise, dark room |
| Sleepy cues | Eye rubbing, zoning out, fussiness |
| Developmental milestones | Crawling, pulling to stand, cruising along furniture |
| Separation anxiety | Fussiness when you leave the room |
| Teething | Gum pain and irritability |
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What You'll Learn
Optimise the nap environment
Optimising the nap environment is an important part of sleep training your baby. It can help your baby get the restorative sleep they need during the day, and it can be started as early as birth.
Firstly, the ideal temperature for the room is between 66 and 70 degrees Fahrenheit. It is also important to choose comfortable and safe clothing for your baby to sleep in.
Secondly, use a sound machine to create white noise. This will drown out any distracting noise in the house, and help your baby sleep through without being disturbed. The type of white noise is important, as high-pitched noise can be harsh and annoying. Instead, opt for low-pitched, consistent, and hypnotic sounds.
Thirdly, the lighting of the room is important. Newborns can nap in a regularly lit room, but as they get older, it is recommended to have them nap in a dark room.
Finally, be mindful of screen time. Turn off the television for at least an hour before naptime if you are allowing screen time. This will ensure your baby has the best possible environment to nap.
Other factors to consider are your baby's sleepy cues, which include eye rubbing, zoning out, and fussiness, and their developmental milestones. At eight months old, babies are learning to crawl, walk, and explore, and this can make it harder for them to settle down for a nap.
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Know when it's the optimal time for your baby to nap
Knowing when it is the optimal time for your baby to nap can be tricky, as it differs from baby to baby. Generally, 8-month-olds sleep between 12 and 16 hours a day, with 11-12 hours at night and 2-3 hours during the day across 2-3 naps. However, some babies may need more or less sleep than average, so it's important to look out for signs of over-tiredness, such as fussiness at nap or bedtime, shorter naps, and random night wakings.
Wake windows, or the amount of time your baby is awake between naps, are a fundamental driver of sleep. At 8 months old, wake windows typically range from 2 to 3 hours, with 2-2.5 hours in the morning before the first nap. As the day goes on, wake windows generally get longer, so your baby will likely be able to stay awake for longer in the afternoon and evening. However, if your baby spends most of their awake time in a car, stroller, or carrier, they may need some active time before their nap to work out some energy.
It's also important to keep your baby's sleep schedule as consistent as possible. This means aiming for naps to take place in the same area and at the same time each day. If your baby is still taking three naps, you might want to wake them up by a certain time every day to prevent a very long wake window before bed.
If your baby is struggling to nap, it may be time to transition from three naps to two. Most babies drop their third nap, usually an evening catnap, between 7 and 9 months old. If your baby has transitioned to two naps, you may need to move their bedtime up by about 30 minutes for a few days until they adjust.
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Transition from three to two naps
At eight months old, your baby is going through significant developmental and cognitive changes that can impact their sleep. While every baby is unique, most babies have transitioned to two naps a day by this age. If your eight-month-old is still taking three naps and struggling to fall asleep, it may be time to transition to two naps.
- Watch for signs that your baby is ready for the transition. This may include observing their sleepy cues, such as eye rubbing, zoning out, or fussiness. Look for these cues about two hours after they wake up and again two to three hours later.
- Maintain a flexible daily routine. While it is helpful to have a general schedule, your eight-month-old's day will depend on their individual cues, such as when they wake up, how long they nap, and their unique needs.
- Optimize the nap environment. Create a cool, dark, and quiet space for your baby to nap. Use a sound machine to drown out any distracting noises, and consider using white noise, which can be soothing and help mask outside disturbances.
- Gradually adjust their nap schedule. You can try making the morning nap a bit later or the afternoon nap a bit earlier. You may also need to adjust the length of their naps. Aim for naps of around 30 to 45 minutes, and avoid letting them nap for longer than two hours at a time to ensure they are tired enough at bedtime.
- Foster independent nap skills. While it's normal for newborns to nap on the go, as your baby gets older, encourage them to take most of their naps in their own sleep space. This will help them develop solid nap skills and independence.
- Be patient and consistent. Nap training takes time, and you may need up to an hour to help your baby fall asleep, especially at first. Stick with a consistent routine, and they will gradually become accustomed to their new nap schedule.
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Address sleep regression
Sleep regression in 8-month-olds is often caused by developmental milestones, such as crawling, walking, and exploring. This is an exciting time for your baby as they master new skills and experience the joy of constant accomplishments. However, it can lead to sleep challenges and disruptions. Here are some strategies to address sleep regression in your 8-month-old:
Understand the Cause
Sleep regression can be triggered by external factors such as teething, illness, travel, or developmental milestones. Understanding the cause can help you address the issue more effectively. For example, if teething is the culprit, you may need to endure some nighttime wake-ups until your baby's new teeth come through.
Maintain a Consistent Bedtime
Try to keep bedtime within a consistent 15-minute range every night. For example, aim for your baby to be asleep between 7:00 PM and 7:15 PM every day. This helps establish a routine and can make it easier for your baby to fall asleep.
Adjust Nap Schedules
Most 8-month-olds take two naps a day, but some may still be on a three-nap schedule. If your baby is struggling to fall asleep, consider transitioning to a two-nap schedule. Lengthen the wake windows before dropping the third nap completely. This will help your baby adjust to staying awake for longer periods.
Provide Sufficient Awake Time
As babies get older, they need more time to be active and work out their energy before nap or bedtime. Ensure your baby has enough awake time during the day to practice their new skills and explore. This can help them relax and fall asleep more easily at night.
Use White Noise
White noise can be soothing for babies and help them sleep. It distracts them from internal discomfort, such as teething pain, and masks outside disturbances like traffic noise or barking dogs. Choose high-quality, rumbly white noise, as high-pitched white noise can be annoying to babies.
Address Separation Anxiety
Separation anxiety can make it harder for your baby to fall asleep independently. While formal sleep training may not be advisable during sleep regression, you can take steps to ease your baby's anxiety. Try staying close by during the initial stages of sleep or providing a comforting item, like a soft toy or blanket.
Remember, sleep regression is a normal and temporary phase. It can last a few days to a few weeks, and sometimes even months if not handled correctly. Be patient, responsive to your baby's needs, and don't be afraid to seek professional advice if you're concerned or need additional support.
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Create a flexible routine
Creating a flexible routine for your eight-month-old's nap sleep training is important to ensure they get sufficient restorative sleep during the day. This will help their body rest from consistent mental, physical, and emotional activities, allowing them to recharge.
Firstly, it is essential to understand that every baby is unique, and their daily routine will depend on their individual cues, such as when they wake up, how long they nap, and their activity level. For example, if your baby spends most of their awake time in a stroller or carrier, they may need some active time before their nap to release energy.
Secondly, aim for a consistent daily routine with flexible nap lengths, wake windows, and feedings. Most eight-month-olds take two naps a day, with each nap lasting up to 2 hours. However, some babies may still need three naps, so watch for signs that they are ready to transition to two. If your baby is at daycare, a 15-30 minute catnap may be helpful to ensure they make it to bedtime.
Thirdly, be responsive to your baby's hunger and sleepy cues. Sleepy cues, such as eye rubbing, zoning out, and fussiness, indicate that your baby is ready for a nap. For babies taking two naps a day, look for these cues about 2 hours after they wake up and again 2-3 hours later. If you notice signs of new skill development, like crawling or scooting, give your baby ample floor time to practice, reducing the excitement of trying out these skills during sleep time.
Finally, create an optimal nap environment. This includes a cooler room temperature between 66 and 70 degrees Fahrenheit, comfortable and safe sleep clothes, and the use of a sound machine to generate white noise. White noise helps to drown out distracting noises and creates a soothing atmosphere. Additionally, ensure the room is dark, as this becomes more important as your baby gets older.
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Frequently asked questions
The ideal nap environment is a cool, dark room, with white noise playing to drown out any distracting noises.
Most babies at this age will have transitioned to two naps a day, but some will still be taking three. If your baby is still taking three, look out for signs that they are ready to transition to two.
Each nap should be capped at two hours to allow for sufficient active awake time and adequate feedings during the day.
Sleepy cues include eye rubbing, zoning out, and fussiness. For babies taking two naps a day, look for signs about two hours after they wake up, and again two to three hours later.
Sleep regression can be caused by external factors like illness, teething, or a change in routine. It can also be caused by developmental milestones, like learning to crawl or walk.
