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Free Guide: Secrets to Successful Naps for Little Ones

Helping your little one nap peacefully can feel like a challenge, but with the right strategies, you can create a routine that works.

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Here are my top 6 secrets and tips to ensure your little one gets the rest they need!

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1. Understand Your Little one’s Sleep Cues

Little one’s often show subtle signs when they’re ready for a nap. Recognising these cues can help you catch their ideal sleep window before they get overtired. Look out for:

  • Looking away or zoning out

  • Increased fussiness

  • Tries to avoid interaction

  • Staring into the distance

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Pro Tip: Aim to begin the nap routine as soon as you notice these signs for easier sleep.

 

2. Perfect the Sleep Environment

A peaceful environment promotes better naps.

  • Use blackout curtains to simulate nighttime.

  • Keep the room cool and comfortable—babies sleep better in a slightly cooler environment (65–70°F or 18–21°C).

  • Avoid overstimulation right before naptime—quiet activities like reading can be great

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Pro Tip: If little one isn’t as keen on napping in the cot have one nap in the cot and the rest as contact/on the go naps so little one gets the sleep they need. The morning nap is usually the easiest in the cot as there is left over melatonin.

 

3. Timing is Everything (Watch Wake Windows)

Your little one's wake windows—the amount of time they can stay awake between naps—change as they grow. Keep and eye on those wake windows as overstretching them can lead to overtiredness, which makes it harder for them to fall asleep.

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Pro Tip: Watch out for wake windows rather than the number of naps little one has in a day.

 

 4. Watch for Nap Transitions

As little one grows, their nap needs change, and they’ll gradually reduce the number of naps they take. Look out for these signs that your little one is ready to drop a nap:

  • Taking longer to fall asleep for naps

  • Shorter naps or frequent waking

  • Refusing a nap altogether

  • Not tired at bedtime

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Pro Tip: If your little one consistently skips or fights one of their naps for several days, it might be time to drop that nap and adjust the schedule.

 

5. Be Patient with Nap Resistance

Nap strikes happen, but they’re often temporary. When your little one fights naps, it could be due to:

  • Teething pain

  • Separation anxiety

  • Developmental milestones

  • Overtiredness or undertiredness

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Pro Tip: Stick with the routine, offer comfort, and know that nap resistance usually resolves with time.

 

6. Be Flexible and Adjust as Needed

While routines are important, flexibility is also key. If your little one is going through a developmental leap or sleep regression, they might need extra comfort, a longer wind-down routine, or even an adjusted nap schedule.

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Pro Tip: Keep track of your baby’s sleep patterns in a journal to identify what’s working and what needs adjusting.

 

Know When to Seek Help

If your little one consistently struggles with naps despite your best efforts consider seeking advice from a sleep consultant. If you have any concerns about little one including reflux please seek advice from a medical professional.

 

Mastering naps can take time, but with patience, consistency, and an understanding of your little one’s needs, you can create a solid nap routine that benefits both of you. Well-rested babies tend to be happier and more content—and well-rested parents are too!

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If you need support with your little one's sleep book a FREE 15 minute discovery call to find out how I can help you get the restful night sleep you deserve! 

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