Naps are one of the most misunderstood parts of baby sleep — and often the last to fall into place. Whether your baby is taking short naps, skipping them altogether, or only sleeping on you, this guide will help you understand what’s normal and what to try next.
Newborn Naps (0–12 Weeks)
In the first few months, nap patterns are completely unpredictable — and that’s perfectly normal. Your baby’s circadian rhythm (their internal body clock) hasn’t developed yet, so naps can range from quick 20-minute catnaps to longer 90-minute stretches.
Don’t worry about nap timing too much at this stage. Focus instead on exposing your baby to natural daylight during wake times, offering naps in a safe space, and swaddling for comfort (until they can roll). A later bedtime — even around 10pm — is also totally fine for newborns.
You can support naps however works best: rocking, baby wearing, or contact napping are all okay. You won’t create bad habits at this stage.
Short Naps (3–8 Months)
Once your baby is past the newborn stage, naps start to follow more predictable cycles — ideally lasting 45 minutes or more. At this age, the first nap of the day is often the longest, sometimes lasting 90 minutes or more.
If your baby is consistently taking short naps, check the basics:
Are you following the nap times suggested by the app? These are based on your baby’s biological sleep windows. Is the room completely dark? Even small amounts of light can disrupt naps. Are naps balanced with night sleep? Too much or too little daytime sleep can affect naps — and bedtime.
A consistent wake-up time each day (between 6–7am) also helps anchor your baby’s sleep schedule.
What If My Baby Skips a Nap?
If a nap is skipped, wait for the next nap window and look closely for sleepy cues. You can try again then. If the last nap of the day is skipped and it’s getting too late for another, simply move bedtime earlier — as early as 5:30pm if needed.
How Long Should Naps Be? Should I Ever Wake My Baby?
In general, naps should be capped at 2 hours to prevent them from interfering with bedtime or night sleep. It’s also best to avoid naps that run past 4:30pm.
Sleep is all about balance. Too much daytime sleep can lead to early wake-ups or bedtime resistance, while too little can leave your baby overtired.
If your baby falls asleep late for a nap, you can let them sleep a bit longer than planned, but try to maintain enough of a wake window before bedtime so they’re tired enough to fall asleep easily.
How to Transition Away from Contact Naps
Contact naps are incredibly common — and often comforting for both parent and baby. But if you’re ready for more independent naps, the transition takes consistency.
Here are a few gentle strategies:
- Offer all naps in your baby’s sleep space (crib or bassinet), not your bed
- Try wearing the bassinet sheet against your skin for a day so it picks up your scent
- Warm the mattress slightly before putting your baby down (then remove the heat source)
- Swaddle if appropriate, and use white or brown noise
- After feeding, try the “pat-shush” method while transferring your baby down: gently pat their back or bottom while shushing near their ear until they fall asleep, then roll them to their back
This process may take several days of consistency, but it’s a helpful first step toward nap independence.
What If My Baby Refuses to Nap?
This can happen at any age — especially during sleep training. If your baby is struggling with naps but doing well at bedtime and overnight, that’s progress! Nap resistance is common, and naps are often the last part of sleep to improve.
If you’re actively sleep training at night, feel free to focus on that and revisit nap training later. If you prefer to sleep train naps and nights at the same time, you can use the same method for both — but be patient. Sleep drive is lower at nap time, so results may take longer.
One method you can try for nap training is the “one-hour rule”:
Put your baby down at nap time and leave the room If they fall asleep within an hour, track the nap If not, end the attempt with a cheerful greeting and try again at the next scheduled nap
Can My Baby Be Napping Too Much?
Yes — though it’s less common, some babies do nap more than they need. Signs your baby may be getting too much daytime sleep include:
Consistently waking before 6:00am Resisting bedtime or not seeming tired at night Still sleeping past 4:30pm Taking more naps than recommended for their age
If that sounds familiar:
Cap naps at 2 hours Avoid naps after 4:30pm Start the day at the same time each morning to help reset their rhythm
How the app builds your baby’s schedule
The Smart Sleep Coach app uses your baby’s age and sleep history to generate a personalized, biologically appropriate schedule. It adapts based on nap timing, sleep duration, and wake windows.
If your current schedule feels off or isn’t improving, or if you're still unsure how to handle naps we recommend reaching out to our support team through the in-app chat. We’ll be happy to review it with you.