I received an e-mail today from a mother whose baby is not napping for long enough and is consequently caught in a cycle of overtiredness and poor sleep quality. This is quite a common problem so I thought I’d share my reply:

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Thanks for your e-mail. I will certainly do my best to help. First of all let me say that short napping is quite a common problem and that it often accompanies developmental milestones. Your baby will undoubtedbly grow out of this phase but I know from first hand experience what you are going through.

There is one possibility that I think you should immediately investigate. If your daughter is not feeding or drinking well, she may be suffering from GER acid reflux. This could easily explain her premature waking. It could also be that sitting up reduces her discomfort. Take her to your G.P. to check this out and in the meanwhile you could try angling her mattress at an incline.

Assuming that this is not the problem, the most important thing that you can do is provide consistent bedtime and naptime routines. I can not stress how important this is. The routine need not be long but it should provide consistent cues for sleep. You must do the same set of rituals every time and you should try to keep sound,smell and location consistent.

If you are not already implementing naptime and bedtime routines, then I recommend that you watch for the signs that your daughter is getting ready to sleep and start the routine then. Try not to get too hung up on the actual time of the naps. Once your daughter has established a strong link between these rituals and sleep, you will be able to move her nap and bedtimes by by gradually implementing the routines at a
different time. I know that it is difficult to believe that a naptime and bedtime routine can make a real difference but please believe me when I say that your child will sleep longer, better and with less night wakings if you consistently apply them.

The Wake To Sleep method can be effective but you should tailor it to the sleep patterns of your individual child. If you still have use of your video monitor, note how long it takes before she starts to stir. If this is only after 30 minutes, then go in after 20 minutes and partially arouse her with a very subtle touch. Do not let her see you. If she actually wakes up, then try and go in 5 minutes earlier the next time. You may have to do this for a few nights in a row but this interruption in her sleep cycle may be enough to change her nap duration.

If possible keep her nap location free from distractions. Don’t leave toys in her cot and if you can, keep the room dark or at least dimly lit. You don’t mention what time she wakes up or goes to sleep but I recommend a bedtime of around 7.

You asked if you should let her lie there if she wakes up but is content? I would say yes. She will let you know when she wants some attention and you do not want her to get used to you getting her up prematurely.

You also asked if you should let her nap beyond an allotted time. Absolutely. As you correctly pointed out, an overtired child will sleep more poorly and will have trouble getting to sleep. If you get lucky and she has a long nap, then let her. In fact you may wish to try and recreate the conditions that led to this. Once you have established the habit, you can easily move the naptime.

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If you have any experiences to add or comments to make, please feel free to comment using the form below.

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