5 Tips to Better Naps

So, you've been trying to get your baby or toddler to nap for a while now. You see other moms do it, and they make it look so easy. For some reason sleep success keeps eluding you. Every time you think your finally going to get a good nap for your child something happens, and you end up back where you started!

Not this time!

Because this time you're going to be armed with some tips, tricks and secrets that the professional sleep consultants know. So, give these tips a try and see if they work for you too...

Tip #1 - Never let your baby get overtired

Overtiredness will cause your child's body to produce the stress hormones cortisol and adrenaline. In result your child to become very difficult to calm, let alone fall asleep.

Overtiredness causes difficulties falling asleep, staying asleep, and early wakes. Follow wake windows to ensure your child doesn't become overtired.

Tip #2 - Be sure to download The Slumber Academy's FREE Wake Windows guide

Wake windows refers to the amount of time awake in between sleeps.

The first wake window of the day tends to be the shortest due to the sensitivity of the first nap. If done correctly your child should become more rested as the day goes on and therefor can handle longer wake windows at the end of the day before bedtime.

Tip #3 - Ensure the proper nap environment

A safe, comfortable sleep environment will help baby settle into healthy sleep routines, knowing when it's time to rest and time to play. Nap environment should include:

  • Safe sleep space - crib with fitted sheets

  • Temperature at 68-72 degrees

  • Blackout curtains

  • White noise

Tip #4 - Ensure your baby is taking the correct number of naps and getting enough day sleep

The amount of sleep your baby needs during the day depends on their age. Review the chart below to ensure your child is getting enough sleep:


# of Naps

Daytime Sleep

Nap Duration

Wake Window

0-11 Weeks


4-5 Hours

10 Mins - 4 Hours

30 Mins - 1 Hours

3-4 Months


3-4 Hours

30 Mins - 2 Hours

1-2 Hours

5-6 Months


2.5-3.5 Hours

30 Mins - 2 Hours

2 Hours

7-8 Months


2-3 Hours

1-2 Hours

2-3 Hours

9-12 Months


2-3 Hours

1-2 Hours

3-4 Hours