Swaddle
Your baby goes down for a nap, and 32 minutes later they are awake again. Every time. Short naps (sometimes called “crap naps” by tired parents) are one of the most common sleep worries, and in young babies they are usually normal.
Why naps are short
Daytime sleep comes in cycles of about 30 to 50 minutes in babies. At the end of each cycle there is a brief, light phase. Older babies and adults roll through it into the next cycle. Many younger babies wake up fully instead.
So a 30 to 45 minute nap is often exactly one sleep cycle. Before about 5 to 6 months, that is very common. Linking cycles is a skill that tends to come with age.
When short naps are a sign of something
Look at how your baby wakes:
- Wakes happy and content: possibly not tired enough (an under-tired baby has less sleep pressure to carry on). Try stretching the wake window by 10 to 15 minutes.
- Wakes crying and still sleepy: possibly overtired, or disturbed by light or noise. Try a slightly shorter wake window and a darker room.
- Wakes at the same minute every nap: a sign of the end of a cycle. Some families go in a few minutes before and gently soothe (a hand on the chest, a shush) to help them through. It does not always work, but it can.
Our wake window calculator shows the typical range for your baby’s age.
What helps naps get longer
- Darkness. A room dark enough that you can barely see your hand. Light is a strong wake-up signal.
- Steady noise. White, pink or brown noise at a low volume masks household sounds at the end of a cycle.
- A short, same routine before every nap.
- Pause before going in. Give your baby a couple of minutes when they first stir. Some resettle on their own.
- Protect one long nap. Many babies first take a long nap in the middle of the day. Other naps can be short.
- Use an earlier bedtime on short-nap days to avoid an overtired evening.
When short naps are just your baby
Some babies are short nappers for a long time and are still happy and well rested. If your baby is content when awake, feeding and growing well, and nights are reasonable, short naps may simply be how they sleep. More, shorter naps across the day can add up to the same total sleep.