Why Is My Baby Taking Short Naps?!

Is your baby’s nap over before you’ve even had a chance to sit down, breathe, or drink that cup of coffee while it’s hot? You’re not alone. If it feels like you just put your baby down and 30 minutes later they’re wide awake and ready to party, trust me, I’ve been there. Short naps are one of the most common sleep concerns I hear from families, and they can be incredibly draining, both physically and emotionally.

Maybe you’ve ruled out teething or big milestones like rolling, sitting, or crawling, and you’re still wondering, “What gives?” The good news is, there is a reason, and even better, there are tools to help. So let’s walk through what short naps actually mean, why they happen, and what you can gently do to support your baby toward longer daytime sleep.

To understand short naps, it helps to know how baby sleep cycles work. A baby’s nap cycle typically lasts about 45 minutes. If your baby naps longer than that, it’s a sign they’ve successfully connected sleep cycles, which is wonderful. But if your baby is waking up around or before the 45-minute mark, especially if they’re cranky or struggling to stay content until their next nap, then it’s likely a short nap. And that’s completely normal during certain stages of development.

So, why is this happening?

Age plays a big role. Babies under 5 months often have immature sleep systems. Their bodies are still learning how to regulate sleep, and their pineal gland, which helps produce melatonin, isn’t fully developed yet. Around 4 months, most babies go through the well-known “4-month regression” or as I lovingly call it, the progression. Sleep starts to become more structured, but this shift can also disrupt naps temporarily.

Sleep environment matters too. For naps to be restful and restorative, the sleep space needs to send clear signals to your baby’s brain. Think dark, cool, and quiet, with the hum of white noise to block out everyday noise like siblings playing or dishes clanking. A calm, consistent sleep environment can go a long way in helping naps stretch out.

Developmental milestones are another common reason. Rolling, sitting, crawling — your baby is on the move, and it’s amazing. But with every new skill, sleep can take a hit. That’s because your baby’s brain is busy, even during rest. It’s okay if naps temporarily shorten during this time. They’ll usually go back to normal once your baby gets the hang of their new abilities. It’s also perfectly fine if they roll around or babble for a bit before settling. They’re just practicing.

Then there’s timing. Wake windows, which are the amount of time your baby is awake between naps, are so important. If your baby is awake for too long, they can become overtired, making it harder to fall and stay asleep. But if you put your baby down too soon, they might not be sleepy enough, which can also lead to a short nap. Finding the right balance can take a bit of observation, but it makes a big difference.

Sometimes, your baby may be ready to drop a nap. If they’re consistently fighting the same nap every day, and that nap keeps getting shorter, it might be time to transition to fewer naps. Babies typically drop to three naps around 4 to 5 months, to two naps around 7 to 9 months, and to one nap somewhere between 15 to 18 months. These transitions can be tough, but they are completely normal and a sign your baby is growing.

So, how can you help your baby nap longer?

Start by double-checking your baby’s wake windows and making sure they’re appropriate for their age. Then create a short, predictable nap routine. It doesn’t need to be elaborate, just something consistent that cues your baby it’s time to rest. A quick diaper change, pulling the blinds down, turning on white noise, and a little cuddle or song can work wonders.

If your baby consistently wakes up after 30 to 45 minutes, try something called “crib hour.” During naps one and two, when sleep pressure is highest, give your baby the opportunity to link sleep cycles by allowing them to stay in the crib for up to an hour, even if they wake early. You don’t need to leave them crying. You can check in as needed, but give them some space to see if they can settle back to sleep. This helps them practice, and over time, it can make a big difference.

Sometimes, despite all your efforts, your baby may still need a little help - that is completely okay. If your baby is overtired or struggling, don’t hesitate to assist a nap. Holding, rocking, or wearing your baby in a carrier are all great ways to support them. While it’s not something you want to rely on every time, it’s absolutely a helpful tool when your baby needs a little extra love and support.

If your baby is showing signs that they’re ready to drop a nap, lean into the transition gently. Expect a week or two of adjustment, offer earlier bedtimes if needed, and give your baby some grace as they adapt. Nap transitions can be hard, but you’ll get through it together.

Short naps can be disheartening, especially when you’re doing everything you can to support your baby’s sleep. But remember, this is a phase. With the right environment, timing, and a little consistency, naps can and do improve.

And if you’re feeling stuck or unsure, you do not have to figure it out alone. I offer free 15-minute discovery calls, and I’d love to help you explore what’s going on and how we can work together to get your baby more rest.

You’ve got this. And I’ve got your back.

Book your free discovery call today.