Updated May 2025

Daytime naps can feel like an unsolvable mystery for many parents. If your baby naps for just 30 minutes (if at all), fights sleep, or seems to nap inconsistently, you're not alone. In this post, we’ll explain why naps are often so hard, the top 5 culprits behind short or missing naps, and practical tips to help your baby nap better—starting today.

1. Your Baby’s Natural Sleep Drive Is Lower During the Day

How Melatonin and Cortisol Affect Daytime Sleep

Melatonin, the hormone that promotes sleepiness, rises at night and drops off by early morning. In contrast, cortisol, the hormone that promotes wakefulness, peaks in the morning and remains higher during daylight hours. This means that, biologically, your baby is primed to sleep better at night and may struggle more during the day.

Why Naps Feel Harder Than Night Sleep

Unlike nighttime sleep, daytime naps lack the hormonal support of high melatonin and low cortisol. So even if your baby is tired, the biological drive to nap is weaker.

Tip: Prioritize early naps (morning and lunch) when your baby’s sleep drive is stronger.

2. You Might Be Missing Their Ideal Sleep Window

What Is a Sleep Window?

A sleep window is the ideal moment when your baby is tired but not overtired. Miss it, and your baby may become wired, cranky, and unable to settle.

Age-Based Wake Windows You Should Know

• 0–3 months: 45 minutes to 1.5 hours
• 4–6 months: 1.5 to 2.5 hours
• 7–9 months: 2 to 3 hours
• 10–12 months: 2.5 to 4 hours

Tip: Watch for early tired cues—like zoning out, rubbing eyes, or turning away—and get ahead of overtiredness.

3. Your Baby May Be Ready to Drop a Nap

Signs It’s Time to Adjust Their Nap Schedule

If your baby is fighting naps or waking frequently at night, they may be ready for a nap transition. Here are common signs:

• Long periods of play in the cot before sleeping
• Short naps throughout the day
• Frequent wake-ups before 10 p.m.
• Early morning wakes (before 6:30 a.m.)
• Sudden clinginess or excessive crying before naps

How Nap Needs Change Over Time

• Newborn (0–3 months): 4–5 naps
• 4–8 months: 3–4 naps
• 9–13 months: 2 naps
• 14–18 months: 1 nap
• By 3 years: No naps (in most cases)

Tip: Nap transitions are normal! Be patient as your baby adjusts.

4. It’s Too Late in the Day for a Quality Nap

Understanding the "Non-Sleep Zone"

Sleep experts refer to the late afternoon (after 3 p.m.) as a "non-sleep zone." Your baby's natural rhythm is less receptive to sleep during this time, making naps harder to come by.

What to Expect From Late Afternoon Naps

• Naps are shorter (30–45 minutes)
• More effort may be needed (rocking, contact naps, stroller walks)
• This nap usually fades out by 7–8 months

Tip: Don’t stress about skipped late-day naps. Focus on an early bedtime instead.

5. Their Sleep Environment Isn’t Optimized

Simple Tweaks for a Better Nap Setup

Babies nap best in an environment that mimics nighttime: dark, quiet, and calm.

Key adjustments:

• Use blackout curtains
• Add white noise to block background sounds
• Keep the room cool and cozy

Debunking Myths About White Noise and Darkness

Using white noise and creating a dark room does not create bad sleep habits. Instead, it signals to your baby that it’s time to rest.

Tip: Set up a consistent nap space that cues sleep.

Bonus Tips: What You Can Do Today to Improve Naps

• Track naps for a few days to spot patterns
• Focus on the lunch nap as a priority
• Stay consistent with wind-down routines before each nap
• Use a nap guide to understand wake windows, nap transitions, and common nap disruptors

Frequently Asked Questions

Why does my baby fight naps but sleep well at night?

Daytime sleep is hormonally harder. If they're overtired, overstimulated, or in a bright/noisy environment, naps become even more difficult.

How can I get my baby to nap longer than 30 minutes?

Look at wake windows, nap timing, and environmental factors. Many short naps are due to being overtired or missing the ideal sleep window.

Is it okay if my baby skips a nap?

Occasionally, yes. Just aim for an earlier bedtime to prevent overtiredness.

Need more help? Download our 7 Days to Longer Naps guide for a practical step-by-step plan to improve naps in just one week.