Daytime Sleep Training: Mastering Naps For Better Nights

Sleep training for naps is possible and can be incredibly beneficial for your baby's health and development. It's important to note that sleep training should only be attempted when your baby is at least 4 to 6 months old, as younger babies aren't developmentally ready. The goal of sleep training is to teach your baby to fall asleep independently and take restorative naps without requiring parental intervention. This can be achieved through various methods such as gradual separation or timed check-ins, depending on your preferences and your baby's needs.

Sleep training for naps can improve the quality and quantity of daytime sleep, leading to longer and more restorative naps. It can also assist with healthy development, improve your baby's mood, and boost language acquisition. Additionally, it can help improve nighttime sleep by reducing overtiredness and promoting more sound sleep.

To sleep train for naps, it's essential to know the signs of sleepiness in your baby, such as rubbing their eyes or getting cranky. Maintaining a consistent nap schedule and creating a soothing environment are also crucial. It's recommended to give your baby an hour to fall asleep and be consistent with your chosen sleep training method.

Remember, there is no one-size-fits-all approach to sleep training, and it may take a few days or weeks to see results. It's important to be patient, consistent, and adaptable, as your baby's sleep needs will change as they grow.

Create a pre-nap routine

A pre-nap routine is a great way to signal to your baby that nap time is approaching. It helps them wind down and prepare for sleep. Here are some tips to create an effective pre-nap routine:

Keep it short and simple

The pre-nap routine doesn't have to be long or complicated. A simple routine lasting 5-10 minutes is enough to signal to your baby that nap time is coming. You can include a few calming activities such as reading a book, singing a lullaby, or having a cuddle. Avoid screen time or stimulating activities as they can hinder the wind-down process.

Be consistent

Consistency is key when it comes to sleep training. Try to do the same set of activities in the same order each time before a nap. This will help your baby recognise the routine and start associating it with sleep.

Optimise the environment

Make sure the nap environment is optimal for sleep. This includes maintaining a cool, dark, and quiet room with minimal distractions. Use blackout curtains or blinds to block out external light, and a white noise machine to drown out any disruptive noises. Ensure the room is safe and secure, with a firm and comfortable mattress, and no loose bedding or pillows that could pose a risk of suffocation.

Know your baby's wake windows

Understanding your baby's wake windows, or the duration of time they can comfortably stay awake between sleep periods, is crucial. It will help you identify when your baby is ready for a nap and prevent overtiredness, which can make it harder for them to settle down.

Avoid sleep associations

Avoid creating sleep associations, such as feeding or rocking your baby to sleep. Instead, ensure there is some "play time" between feeds and nap time. This will help your baby develop self-soothing skills and promote long-term healthy sleep habits.

Be patient and consistent

Sleep training takes time and consistency. Don't give up if you don't see results immediately. Stick to your nap sleep training plan and give your baby plenty of opportunities to practice these new sleep skills. Remember, it might take a few days or even a couple of weeks for your baby to adapt to this new routine.

Place baby in crib awake but tired

Sleep training is a way of teaching your baby to fall asleep independently and stay asleep for naps and nighttime sleep. Mastering the skill of falling asleep independently takes lots of practice for babies and parents. If a baby is never exposed to falling asleep on their own, they may not be able to fall back to sleep between sleep cycles, leading to more night wakings, short naps, and early morning wakings.

• Ensure your baby is close to getting tired (showing early tired cues) but not on the verge of closing their eyes (drowsy). When babies are drowsy, they have already begun their journey to sleep, which will either lead to them not truly learning how to fall asleep on their own, or they will jolt awake when being set down.
• Avoid over-tiredness. A baby who is overtired will fight sleep and won't go down easily, so that's not the best time to attempt this. The best way to avoid an overtired baby is to put them down within their age-appropriate wake window and when you start to notice your baby showing some subtle, early tired cues.
• Be consistent. Use consistency when practicing this skill. Practice every night before bed and, if possible, at least one nap a day. Again, consistency is key here since babies adapt more quickly when they know what to expect.
• Implement routines. Routines are a great way to trigger your baby's body and mind to understand that sleep is coming. Implementing a bedtime routine and a shortened version of that routine before each nap will assist in this process.
• Stick to it. Don't give up. This takes time and commitment but it's worth it!

Set a timer and leave the room

Setting a timer and leaving the room is a crucial aspect of sleep training for day naps. Here's a detailed guide on how to implement this strategy effectively:

Setting the Stage for Sleep Training:

• Create a soothing environment: Ensure the room is dark, cool, and quiet. Use blackout curtains, a comfortable room temperature (66-72°F), and white noise to block out external distractions.
• Optimize the sleep space: Ensure the crib meets safety standards and is free from hazards. Use a firm mattress that fits properly, and avoid loose bedding or pillows. Choose soothing colours for the nursery walls and decorations.
• Encourage independent sleep: Start fostering independent sleep skills from birth by creating an ideal nap environment and optimizing naps. This includes maintaining a consistent nap schedule, using age-appropriate wake windows, and responding to your baby's sleepy cues.

Implementing the Timer Technique:

• Set a timer: When your baby shows signs of sleepiness (rubbing eyes, crankiness), set a timer for 15 minutes. This is the optimal window for your baby to fall asleep independently.
• Leave the room: It's crucial that you leave the room during this 15-minute window. Your presence may overstimulate your baby and hinder the sleep training process.
• Respond appropriately to cries: If your baby cries during this time, try to give them a few more minutes to settle on their own. Don't immediately rush to their side, as this can interrupt their progress.
• Be consistent: Stick to this technique consistently. Sleep training is a process, and it may take a few days or weeks for your baby to adapt to this new routine.
• Adjust as needed: If your baby is hysterical or crying for an extended period, you can "save the nap" by comforting them and trying again the next day. Gradually increase the time interval before intervening.
• Repeat daily: Make this a part of your daily routine. Consistency is key to successful sleep training.

Additional Tips:

• Start with the first nap of the day: Focus on sleep training the first nap of the day initially. Once your baby masters falling asleep independently for that nap, you can move on to the others using the same technique.
• Wind-down routine: Establish a calming wind-down routine before nap time. This could include dimming the lights, reading a book, or singing a lullaby. Avoid stimulating activities and screen time.
• Avoid sleep associations: Ensure your baby doesn't associate feeding with falling asleep. Maintain an "eat-play-sleep" daily routine to prevent reliance on feeding as a sleep crutch.
• Active wake time: Engage your baby in active play and stimulating activities during their awake time. This will help tire them out and make them more receptive to naptime.

Optimise the nap environment

Optimising the nap environment is a crucial aspect of sleep training for day naps. Here are some detailed guidelines to create an optimal environment for your baby's naps:

Temperature and Ventilation

Maintain a comfortable temperature in the room by aiming for a range between 66-70°F (18-21°C) or 68-72°F (20-22°C). Ensure proper ventilation to keep the air fresh and avoid excessive heat or stuffiness. Use a portable thermostat to monitor the temperature accurately.

Darkness

Use blackout curtains or blinds to block external light sources. A dark room signals to your baby's body that it's time to rest.

Noise Level

Minimise disruptive noises by using a white noise machine or a fan. These steady, soothing sounds can help drown out external disturbances and create a consistent background noise that promotes sleep.

Safety and Security

Ensure that the crib meets safety standards and is free from hazards. Use a firm and comfortable mattress that fits the crib properly. Avoid placing any loose bedding or pillows in the crib to reduce the risk of suffocation.

Room Decor

Choose soothing and neutral colours for the walls and decorations. Avoid loud or overly stimulating colours, as they can be distracting and hinder your baby's ability to relax and settle for naps.

Comfortable Sleepwear

Dress your baby in comfortable and breathable sleepwear suitable for the room temperature. Ensure the clothing is not too tight or restrictive, allowing for freedom of movement.

Transitional Objects

Introduce a transitional object, such as a soft blanket or a favourite stuffed toy, once your baby is old enough. These objects can provide comfort and familiarity during naptime.

Consistency

Consistency is key. While naps on the go are fine for newborns, aim to do the majority of naps in your baby's sleep space once they are over four months old and learning to nap independently.

Timing

Finding the optimal time for your baby's nap is crucial. Use age-appropriate wake windows and pay attention to their sleepy cues. Sleepy cues include staring off into the distance, a calm and peaceful demeanour, and a reddish hue on their eyebrows and eyelids.

By optimising the nap environment and timing, you will create a soothing and consistent atmosphere to support your baby's sleep training journey.

Establish an eat-play-sleep routine

Establishing an eat-play-sleep routine is a crucial aspect of sleep training for day naps. Here are some detailed guidelines to help you implement this routine effectively:

Understand Your Baby's Wake Windows and Sleepy Cues:

Before establishing an eat-play-sleep routine, it's essential to understand your baby's wake windows, which refer to the duration your baby can comfortably stay awake between sleep periods. These windows vary depending on your baby's age and individual sleep needs. Respecting these windows is crucial to prevent overtiredness, which can make it harder for your baby to settle down for naps. Additionally, watch out for sleepy cues, such as staring into the distance, a calm demeanour, or a reddish hue on their eyebrows and eyelids. These cues indicate that it's almost naptime.

Ensure Optimal Feeding Timing:

It's important to ensure your baby doesn't associate feeding with falling asleep. Create a gap between feeding and sleep by incorporating playtime after feeding. This will prevent your baby from relying on feeding to fall asleep and reduce the likelihood of them waking up at the end of a sleep cycle, needing your help to fall back asleep.

Create a Consistent Naptime Routine:

Develop a calming wind-down routine before naptime. This could include activities like dimming the lights, reading a book, singing a lullaby, or cuddling. Avoid stimulating activities and screen time, as they can hinder the relaxation process. Consistency is key – your baby will start associating these activities with sleep, making it easier for them to transition to nap time.

Maintain a Conducive Sleep Environment:

Make sure your baby's sleep environment is optimised for comfort and tranquility. Maintain a cool room temperature between 66-70°F (20-22°C). Use blackout curtains or blinds to block external light, and consider a white noise machine to drown out any disruptive noises. Ensure the crib meets safety standards, with a firm and comfortable mattress. Avoid loose bedding or pillows to reduce the risk of suffocation. Choose soothing, neutral colours for the nursery walls and decorations to create a calm atmosphere.

Be Consistent and Patient:

Consistency is vital for successful sleep training. Stick to your chosen nap sleep training plan, giving your baby ample opportunity to practice these new sleep skills. Remember that developing any new skill takes time and patience. Don't be discouraged if your baby takes a while to adjust – stay consistent, and they will eventually learn to nap soundly during the day.

Frequently asked questions