Daytime Sleep Training: A Guide To Napping Successfully

Sleep training is a highly beneficial practice for babies and their parents. It teaches babies to fall asleep independently and improves their sleep quality, mood, health, and development. While it may be challenging, it is not impossible and can be done with consistency and patience.

Sleep training for naps is possible and necessary, as babies need sufficient daytime sleep to complement their nighttime sleep. It can be more challenging than nighttime sleep training due to the absence of melatonin in the body during the day. However, with the right techniques and a consistent schedule, babies can learn to nap effectively.

- Recognize the signs of sleepiness, such as eye rubbing, yawning, and crankiness, and put your baby down for a nap before they become overly exhausted.

- Determine a sleep schedule based on your baby's age and natural sleep patterns, ensuring they get enough sleep throughout the day.

- Create a soothing sleep environment by making the room dark, using white noise, and maintaining a comfortable temperature.

- Stick to using the crib or bassinet to help your baby associate it with sleep.

- Relax your response time if your baby is over four months old, allowing them to develop self-soothing abilities.

- Be patient and consistent, as it may take time for your baby to adjust to a new sleep schedule.

Recognise sleep cues

Recognising sleep cues is essential for successful sleep training. Sleep cues are the behaviours and signals that indicate your baby is tired and ready for a nap.

Common sleep cues in babies

Babies exhibit various sleep cues when they are tired. These include:

• Yawning
• Eye rubbing
• Acting distracted or disinterested
• Becoming fussy or cranky
• Grizzling

Tips for recognising sleep cues

• Understand your baby's sleep requirements: During the first six months, follow your baby's sleep cues and help them get as much sleep as they need.
• Learn your baby's sleepy cues: For babies taking two naps a day, they will likely display sleepy cues about two hours after waking up and again three hours after that. For toddlers or preschoolers taking one nap a day, they may act tired after lunch or about six hours after initially waking up.
• Keep a consistent nap schedule: Try to get ahead of your baby's sleep cues by maintaining a regular nap schedule. This will help you anticipate when your baby will need a nap and ensure they are ready to sleep when you put them down.
• Watch for early signs of sleepiness: Put your baby down for a nap when they first show signs of sleepiness. If you wait too long, they may fall asleep outside their crib or become overly exhausted, making it harder for them to settle down.
• Be patient: It takes time for your baby to learn to fall asleep independently. Expect challenges and protesting during the first week of sleep training, and give your child time to develop this skill.
• Focus on wake windows: Use wake windows to determine the best timing for your baby's naps. The longer your baby is awake, the sleepier they will be. Putting them down too early or too late can disrupt their sleep.
• Create a sleep-conducive environment: A dark, quiet, and comfortable environment can help your baby fall asleep more easily.

Recognising and responding to your baby's sleep cues is an important part of sleep training. By understanding their sleep requirements and natural sleep patterns, you can create a consistent nap schedule that promotes healthy sleep habits and improves your baby's overall well-being.

Create a sleep schedule

Creating a sleep schedule is a crucial aspect of sleep training your baby for naps. Here are some detailed tips to help you establish a consistent sleep schedule:

Understand Sleep Cues:

It's important to recognize the signs that your baby is tired and ready for a nap. Sleepy cues include yawning, eye rubbing, acting distracted or disinterested, and crankiness. By putting your baby down for a nap when you notice these early signs of sleepiness, they'll have an easier time drifting off.

Determine a Sleep Schedule:

Create a nap routine that aligns with your baby's natural sleep and wake windows. Wake windows refer to the amount of time your baby can stay awake between naps and vary depending on age. For instance, babies between 2-4 months have wake windows of 1.5-3 hours, while babies between 5-8 months can stay awake for 2.5-3 hours between naps. Sticking to a consistent nap schedule will help your baby's body anticipate these naps and adjust their circadian rhythm.

Stick to the Crib:

It's important to associate your baby's crib with sleep. Put your baby in their crib when they're drowsy, so they fall asleep there, creating a positive sleep association. This will not only help with naps during the day but also with falling asleep at the end of the day in their crib.

Take a Break Between Mealtime and Naptime:

While feeding your baby before a nap can encourage sleep, be cautious not to create a strong sleep association between feeding and napping. If your baby relies on nursing to fall asleep, they may fully wake up expecting to be fed every 90 to 120 minutes. Instead, add a simple activity between mealtime and naptime, such as changing their diaper, singing a song, or reading a book.

Set the Scene for Sleep:

Create a sleep environment that is dark, quiet, and free of distractions. This is especially important during daytime naps when sunlight and outside noises can keep your baby awake. Make the room dark by using blackout curtains or window covers to block out light. You can also use a white noise machine to mimic the sounds your baby heard in the womb. Ensure the temperature is comfortable, between 68 and 72 degrees Fahrenheit.

Be Consistent:

Consistency is key when it comes to sleep training. Stick to your sleep schedule as much as possible, and your baby's body will adjust to the routine. Remember that it takes time and patience to establish a successful sleep schedule, and some babies may need more time than others.

Adjust for Short Naps:

If your baby wakes up after a short nap, give them the chance to fall back asleep within the hour or hour and a half. If they don't, adjust their next nap or bedtime to be 15 minutes earlier. Even a 20-minute nap can restore a baby enough to almost keep them up until the next scheduled sleep time, so make sure to modify accordingly.

Be Mindful of Overtiredness:

If your baby resists nap time, it might be because they're overtired. Putting them to bed even 10-15 minutes earlier can make a difference. In some cases, you might need to adjust their bedtime by several hours to find the right schedule.

Remember that creating a sleep schedule is a process, and it might take some time to find what works best for your baby. Be patient, consistent, and always responsive to your baby's needs.

Make the room dark

Making the room dark is a crucial aspect of sleep training during the day. Here are some tips to achieve this:

Check for Light Leakage

During the day, it is essential to inspect your baby's room for any light entering the room. Turn off the lights and close the curtains or blinds. If there is still light coming through, consider using window covers, such as Blackout EZ Window Covers, which can be customised to fit your window frame. Alternatively, you can get creative and use garbage bags, aluminium foil, or construction paper to block out the light.

Use a Slumberpod

Another option is to use a Slumberpod, a canopy that goes over a Pack 'n Play or travel crib, creating a pitch-black environment for your baby to sleep in.

Replicate the Womb

Think about turning your baby's room into a replica of the womb, their previous sleep environment. You can do this by using a white noise machine to mimic the sounds your baby heard in the womb.

Maintain a Comfortable Temperature

Keep the room temperature between 68 and 72 degrees Fahrenheit, as recommended by experts for both summer and winter months.

Remove Distractions

Ensure the room is free of distractions by removing any toys or objects that may be within your baby's line of sight.

Be Consistent

Consistency is key when sleep training. Stick to a sleep schedule and maintain a dark environment during naptime. By doing so, your baby's body will learn to anticipate these naps and adjust their circadian rhythm accordingly.

Be Patient

Remember that it will take time for your baby to adjust to their new sleep schedule. Give them at least a week to learn to fall asleep during the day and a couple of weeks to connect their sleep cycles and take longer, more restful naps.

By following these tips, you will create an optimal environment for your baby to fall asleep independently during the day, improving their overall sleep quality and giving you some much-needed time for yourself.

Put baby in crib while awake

Putting your baby down in their crib while they're awake is an important step in helping them get used to the idea of being put down in the first place. If you hold your baby all day, they will struggle when it's time for them to sleep. Putting them down throughout the day will help them get used to the world outside of your arms and make bedtime easier.

• Start by putting your baby down more on the drowsy side for a few days, and then gradually put them down more and more awake. They will get used to it and eventually be able to fall asleep independently.
• Practice coming and going. Each time you put your baby down, whether in the crib or on a play mat, practice leaving the room and coming back to help them get comfortable with you not being there all the time. Tell them, "Mommy always comes back," so they learn to trust that you will return.
• Put your baby down on a play mat. This allows them to explore their surroundings independently and gets them used to not being held all day.
• Spend quality time with your baby while they sit next to you. Talk to them while you do chores or make dinner, and check in to let them know you're there.
• Spend a few minutes each day during their awake time and in the evening before bedtime playing with your baby in their room. This will help them become familiar with the space they sleep in.

Remember, it's about finding the right balance between holding your baby and putting them down. You can still hold and snuggle your baby as much as you want, but it's also okay to put them down at some point. You will both benefit from this.

Be patient

Sleep training is a challenging process that requires a lot of patience, especially when it comes to naps. It's completely normal for babies to protest naptime and take longer to fall asleep during the day than at night. This is because there are two systems that regulate our sleep: our circadian rhythm and our sleep pressure.

During the day, our eyes are exposed to light, which suppresses the production of melatonin, the hormone that makes us sleepy. As a result, your baby is simply not as tired during the day as they are at night. They have less motivation to fall asleep and stay asleep during the day, leading to more protesting and challenging behaviour.

It's important to set realistic expectations and understand that it will take time for your baby to learn to fall asleep quickly during the day. Give them at least a week to learn this skill, and then another two weeks to be able to connect sleep cycles and take longer, more restful naps. Remember that learning to connect sleep cycles during the day is even harder than learning to fall asleep independently at naptime. This is because there is less adenosine, the chemical that makes us sleepy, left in the body after the first sleep cycle.

Stay calm and don't stress too much about naps. Our babies feed off our energy, and if we become too stressed, we may make decisions that aren't helpful for naptime. Instead, focus on teaching your baby to fall asleep independently and give them time to develop this skill.

If your baby resists naptime, try again later. If they don't fall asleep, go get them, feed them, play with them, and show them love. Then, after 45 minutes, try putting them down for a nap again. By doing this, you're teaching them that you both sleep in your respective beds and providing them with a consistent sleep environment.

Remember that short naps can also be restorative for babies, so even a 20-minute nap can be enough to keep them going until the next scheduled sleep time. However, you may need to adjust their next nap or bedtime to be 15 minutes earlier to compensate for the shorter nap.

If your baby is resisting nap time, it's usually a sign that they're overtired. Even if it seems counterintuitive, try putting them to bed 10 to 15 minutes earlier, or even earlier if necessary.

Nap training can be harder than nighttime training, so go into the process well-prepared, consistent, and patient. With time and patience, you and your baby will start sleeping better, with less crying and more restful naps.

Frequently asked questions