Is Catnapping in Babies Normal?

If you’ve ever wondered why your baby seems to wake up just as you’ve settled in with a cup of tea, you’re not alone. Catnapping, or short naps lasting 20 to 40 minutes, is a common experience for many new parents. It can be frustrating, but the good news is that catnapping is completely normal for young babies and usually improves as they grow.

Why Do Babies Catnap?

Babies are born with immature sleep cycles. Unlike adults, who have long sleep cycles of about 90 minutes, a baby’s sleep cycle is much shorter—around 40 minutes. This means they’ll often wake briefly between cycles, and for some babies, transitioning into another cycle isn’t always seamless. This can result in short naps.

Another factor is their natural developmental stage. In the early months, babies are learning to regulate their sleep and develop the ability to self-settle and link cycles. This skill takes time to mature, and until then, short naps can be the norm.

Is Catnapping a Problem?

While catnapping isn’t harmful, it can feel exhausting for parents who are hoping for longer stretches of time to rest or get things done. It’s important to remember that short naps are often just a phase, particularly in babies under six months old.

If your baby is happy and alert between naps and getting adequate sleep overall (including night sleep), catnapping may not need to be addressed. However, if your baby seems overtired or cranky, it could be worth looking at ways to encourage longer naps.

Tips to Help Extend Naps

Here are some strategies to gently support your baby in lengthening their naps:

1. Contact Naps are the most reliable way of your baby sleeping for longer especially in the early days. They feel most secure when they are with you and can feel and smell your body. So grab a book or pop on your favourite show and enjoy those snuggles!
2. Create a Sleep-Friendly Environment: Ensure the nap space is relatively dark and at a comfortable temperature. White noise machines can help mask household sounds that might wake a light sleeper.
3. Watch for Sleep Cues: Timing is key. Look for signs that your baby is ready to sleep, such as rubbing their eyes, yawning, or becoming less active. Putting them down before they’re overtired can make it easier for them to settle and stay asleep.
4. Practice Consistent Routines: A calming pre-nap routine signals to your baby that it’s time to sleep. This might include a short story, a cuddle, or a little song.
5. Encourage Self-Settling: As your baby grows, you can gently teach them to fall asleep on their own. This might involve gradually reducing how much you rock or feed them to sleep.
6. Offer a Full Feed Before Naps: Hunger can cause catnapping. Make sure your baby has had a good feed before naptime to keep them comfortably full. A little top up before sleep can sometimes help.
7. The Carrier is a great way (and probably my favourite) to help your little one have a longer sleep if you feel that they need it. Also a great way for you to get out of the house. Here is my favourite brand.
8. Tuning in to your baby and not worrying about strict wake windows can help make sure your baby has built enough homeostatic sleep pressure that are actually tired.
9. Observe your baby. During REM (rapid eye movement) sleep babies eyes will flicker from side to side and may flutter their eyes open and look like they’re waking up, this is a stage of sleep which is very light, often if left they will close again and remain asleep. Interestingly babies spend half their sleep in REM sleep.

When to Seek Help

If your baby consistently catnaps and it’s negatively impacting their overall mood or development, or if you’re finding it particularly challenging, reaching out to a sleep consultant can provide tailored guidance. Every baby is different, and sometimes a personalised plan can make all the difference.

The Takeaway

Catnapping in babies is entirely normal and often just a phase of their sleep development. While it can be tricky to navigate, remember that it’s temporary. With a little patience, gentle strategies, and not focussing on your baby needing to sleep for a certain amount of time your baby will eventually settle into longer, more restorative naps. And in the meantime, don’t forget to take care of yourself—you’re doing an amazing job!