Nap Battles & Extending Naps: A Complete Guide for Restful Daytime Sleep

Nap time: the moment parents dream of — until it becomes the most stressful part of the day. Whether your baby refuses to nap, only sleeps for 20–30 minutes, or wakes the second you put them down, nap struggles can leave everyone exhausted.

The good news? Nap battles and short naps are usually symptoms of something fixable — timing, routine, sleep pressure, or settling skills. Once these pieces fall into place, naps naturally become longer, more predictable, and far less stressful.

As a sleep consultant and founder of The Lullaboo Nanny, I help families resolve nap issues every single day. In this guide, you'll learn exactly why naps go wrong and how to turn daytime sleep into a calm, consistent part of your routine.

Why Nap Battles Happen

Nap refusal is rarely random. Babies nap best when their biological sleep pressure and circadian rhythms align — and when these are off, naps become a struggle.

Here are the main reasons naps go sideways:

1. Wake Windows Are Off (The #1 Cause)

If your baby is being put down:

• Too early → they aren’t tired enough

• Too late → they’re overtired and wired

Both lead to nap resistance.

Signs your wake windows need adjusting:

• Rubbing eyes too soon

• Hyperactive behaviour before nap

• Crying or fighting sleep

• Long time to settle

• Short naps

• Melt-downs late afternoon

Wake windows are the foundation of good naps — once they’re right, everything improves.

2. Sleep Associations

If your baby relies on:

• Feeding

• Rocking

• Motion

• Bouncing

• Walking in pram

• Dummy replacement

…they may struggle to transition between sleep cycles during naps.

Short naps (20–40 minutes) are common when a baby hasn’t yet learned to self-settle.

3. Overtiredness From Poor Night Sleep

If nights are broken or bedtime was too late, your baby starts the day already overtired — making naps even harder.

Overtiredness leads to:

• Fussiness

• Poor settling

• Short naps

• More nap battles

Night sleep and nap sleep are deeply connected.

4. Undertiredness From Too Much Daytime Sleep

On the other hand, if your child naps too often or too long for their age, they may resist later naps.

This is especially common during nap transitions (3 to 2, 2 to 1, and 1 to 0).

5. Environment Isn’t Optimal

Daytime distractions can sabotage naps.

Consider:

• Light → room too bright

• Noise → siblings, household movement

• Discomfort → temperature, tight clothing, teething

• Overstimulation → too much play before nap

A calmer environment often leads to longer, more peaceful naps.

How to Prevent Nap Battles

To make naps easier, start with the foundation: the right timing + the right routine + the right environment.

1. Follow Age-Appropriate Wake Windows

These windows help you hit the “sweet spot” for nap readiness.

Examples:

• 3–4 months: 75–120 minutes

• 5–6 months: 2–2.5 hours

• 7–10 months: 2.5–3.5 hours

• 11–18 months: 3–4.75 hours

• Toddlers: 4–6 hours

(If you’d like your child’s exact personalised schedule, I include this in all Lullaboo Nanny sleep plans.)

2. Create a Consistent Pre-Nap Routine

Babies love predictable patterns.

A simple 3–5 minute routine could look like:

• Nappy change

• Close curtains

• Sleep phrase (“It’s nap time now.”)

• White noise on

• Quick cuddle

• Into cot awake

Consistency here can transform nap refusal in just a few days.

3. Optimize the Nap Environment

Your nap environment should support sleep, not fight against it.

Checklist:

✔ Blackout blinds
✔ White noise
✔ 18–20°C room temperature
✔ Comfortable sleepwear
✔ Safe and simple sleep space

Many babies extend naps dramatically once room conditions improve.

4. Put Baby Down Awake (When Possible)

If your child only knows how to fall asleep with help, they will likely wake after one sleep cycle and call for that same help.

Teaching independent settling — gently, at their pace — often leads to longer naps.

(See “Extending Naps” below for gradual methods.)

5. Avoid Overstimulation Before Nap

Babies and toddlers need a calm lead-up to nap time.

Try:

• Quiet play

• Reading

• Gentle wind-down

• Lower lights

Avoid high-energy activities right before naps.

How to Extend Short Naps

Short naps are one of the most common concerns parents bring to The Lullaboo Nanny. The typical 20–40 minute nap happens when a baby wakes after the first sleep cycle and can’t bridge to the next one.

These strategies can help lengthen naps:

1. Reset Wake Windows

If your baby wakes after 30 minutes, this often means the window was slightly off.

• If they wake happy, the window was too short.

• If they wake fussy, the window was too long.

A 10–15 minute adjustment is sometimes all you need.

2. Use the “Pause” Technique

When your baby wakes after a short nap:

• Wait 1–3 minutes before entering the room.

• Many babies resettle naturally.

Going in too quickly can accidentally reinforce early waking.

3. Try Hands-On Resettling

If they’re struggling to return to sleep, offer gentle comfort:

• Patting

• Shushing

• Hand on chest

• Rocking while in the cot

Repeat the same technique each time — consistency is key.

4. Use the Wake-to-Sleep Method (Advanced Technique)

This method can extend naps for babies over 5 months.

How it works:

• 5–10 minutes before they usually wake

• Gently stir them (don’t wake fully)

• This resets the sleep cycle

It often works best after 3–5 consecutive days.

5. Keep One Nap a Day in Motion (Temporary Strategy)

If naps are consistently short and your baby is overtired, one motion nap (pram or carrier) a day can help restore balance.

This is a short-term tool, not a long-term habit.

6. Teach Independent Settling (When You’re Ready)

Once your baby can fall asleep without help, they can also link sleep cycles independently.

Gentle methods include:

• In-room comforting

• Pick-up/put-down

• Gradual retreat

• Responsive settling

• Minimal intervention

This is often the turning point for extending naps long-term.

Nap Transitions & How They Affect Sleep

Your baby will go through several major nap transitions:

• 4 to 3 naps

• 3 to 2 naps

• 2 to 1 nap

• 1 to 0 naps

During these periods, nap battles are extremely common. If your child is going through a transition, they may refuse naps because sleep pressure is shifting.

Temporary signs include:

• Nap refusal

• Short naps

• Difficult bedtime

• Early rising

• Fussiness in late afternoon

During transitions, hold routines gently and adjust slowly.

How Long Until Naps Improve?

With the right approach:

• Many babies improve within 3–5 days

• Some take 1–2 weeks

• Toddlers may need 2–3 weeks

Short naps do not mean your baby is a “bad napper” — they simply haven’t learned how to bridge sleep cycles yet.

With the right support, all babies can take longer, restorative naps.

When to Seek Professional Support

You may benefit from personalised help if:

• Your baby never takes longer naps

• Nap battles happen daily

• Wake windows feel confusing

• Naps and nights both feel chaotic

• You’re feeling burnt out

• You want gentle, step-by-step guidance

Daytime sleep can feel overwhelming — but it is absolutely fixable with the right plan.

Need Help With Nap Battles?

As The Lullaboo Nanny, I specialise in:

✨ Nap refusal
✨ Short naps
✨ Age-appropriate scheduling
✨ Gentle nap training
✨ Sleep cycle linking
✨ In-room settling techniques

My support options include:

• 1:1 Personalised Sleep Plans

• Virtual Consultations

• In-Home Sleep Coaching (limited availability)

If you’d like tailored help sorting naps, routines, and sleep cycles, I’d love to support you.