Short Naps? Here’s What’s Normal—and What You Can Do

Mar 11

If your baby is taking short naps—think 20 to 40 minutes—you’re not alone. This is one of the most common concerns I hear from parents, and it can feel so frustrating when you’ve finally gotten your little one down, only for them to wake up before you’ve even had a chance to sit down.

Let’s take a deep breath together. Short naps are common—and in many cases, they’re completely developmentally normal. But that doesn’t mean you’re stuck with them forever.

Here’s what might be going on and what you can do to support longer, more restful naps.

What’s Considered a Short Nap?

Typically, a nap under 45 minutes is considered short. This is about the length of one sleep cycle for a baby or young toddler.

If your little one is waking after a single cycle and can’t link sleep cycles together for a longer nap, it could be due to a few common causes.

Why Short Naps Happen

Under or Overtiredness – Not enough or too much wake time can both cause short naps.
Lack of Sleep Skills – If your baby needs help falling asleep, they may struggle to fall back asleep mid-nap without that same help.
Environment – Light, noise, or distractions can interrupt sleep.
Developmental Changes – Nap disruptions often happen during regressions or nap transitions.

What You Can Do

1. Dial In Wake Windows
Make sure your baby is awake just the right amount of time before nap—this varies by age, but getting it right is key to longer sleep.

2. Create a Nap-Time Routine
A short, simple routine signals that sleep is coming. Just 5 minutes of quiet time, dim lighting, and a calming activity can make a big difference.

3. Optimize the Sleep Space
Use blackout curtains, white noise, and a cool, quiet room to help your baby settle and stay asleep.

4. Give It Time
Sometimes, short naps are simply a phase. If your baby seems happy and well-rested otherwise, it may improve with time.

5. Build Independent Sleep Skills
If your little one relies on help to fall asleep, they may need that help again to continue their nap. Supporting independent sleep can lead to longer stretches.

Ready for Longer, Restful Naps?

Short naps can leave you feeling stuck, but you don’t have to figure it out alone. If you’re ready for personalized support that fits your parenting style, I’m here to help.

👉 Click here to schedule a free discovery call and let’s chat about your little one’s sleep needs.