Up to 5 months of age, it’s normal to have short naps. The average nap length in the first 4 months is 20 to 120 minutes. You can still use strategies to lengthen the naps now, but don’t worry; longer naps will come.
From 5 months, babies start consolidating their naps, and the average length is 50 to 120 minutes. However, there might be occasional disruptions due to development or teething.
Important: If your baby is 5 months old and only naps for 30 minutes, this is considered a short nap.
Why are short naps a problem?
Insufficient Rest: Short naps prevent deep, restorative daytime sleep. This leads to a cranky baby, often in that “overtired, meltdown” mode.
Developmental Hurdles: Adequate sleep aids in cognitive, motor, and social development.
Incomplete Sleep Cycles: Short naps may hinder progression through proper sleep stages.
Night Sleep Impact: Poor daytime sleep can lead to difficulties in nighttime sleeping.
Important: for newborns, it’s normal to have short naps.
Side note about that 3rd nap for a 5-month-old: This nap is typically short, lasting 30-45 minutes. The purpose of the third nap is to help baby make it until bedtime. Sometimes, the third nap of the day is very difficult! It’s ok to get this nap on the stroller, wear the baby… The goal is to get the nap done so the baby isn’t overtired at bedtime.
Here are gentle strategies for lengthening naps:
1. Establish a Consistent Sleep Schedule:
Babies thrive on routine. Try to have your baby nap around the same times each day to regulate their internal clock while allowing flexibility as needed.
After 4 months of age, we need to balance “Sleep Cues.” with the appropriate wake window.
The goal is to find the sweet spot so that when it’s time for a nap, your baby can fall asleep easily and take a long, restorative nap. If they're under-tired, falling asleep might take longer or result in a short nap, on the contrary, being overtired also leads to short naps.
2. Create a Relaxing Pre-Nap Routine:
Engage in a calm pre-nap routine to help signal to your baby that it's time to sleep. This could include changing the diaper, swaddling, singing a lullaby, turning on the white noise machine, and darkening the room. All these things will be a cue for sleep (sleep associations) and also are excellent proven gadgets and tools to improve baby sleep.
3. Optimize the Sleep Environment:
Make sure the room is conducive for sleep – pitch dark, quiet or preferably playing white noise, and at a comfortable temperature of 20°-22°C (68°-72°F).
4. Use White Noise:
Consider using a white noise machine to block out household or street noise disturbing your baby’s sleep. It also mimics the womb. Read our post, “The magic of white noise.”
5. Check for Sleep Comfort:
Make sure your baby is comfortable. Check the diaper before putting them down, remove any hair accessories and opt for lightweight, breathable materials like cotton. Check out our “Safe sleep: baby’s room temperature and sleepwear”.
6. Encourage Full Feedings:
Ensure your baby is having full feedings to minimize waking from hunger. If it has been longer than 3 hours since their last feeding, some babies might wake from hunger. It's important to keep them awake during feeding times to ensure they satisfy their hunger rather than just snacking.
9. Address Potential Sleep Associations:
When babies wake up, for them to fall back asleep, they will need what put them to sleep initially. Feeding or rocking on your arms, for example.
Gradually reduce rocking or feeding to sleep, allowing your baby to get drowsy but not fully asleep before placing them in the crib or bassinet. You can put your hand on the chest for a few minutes and rock side-by-side. Gradually reduce the time you keep your hand on the chest until your baby doesn’t need it anymore. Check our guide to teach your baby to fall asleep independently.
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