Catnapping is something that almost every parent experiences at some point. So, if you’ve noticed your child consistently waking after just 30–45 minutes of napping, you are not alone. This timing isn’t random — it’s actually linked to your child’s natural sleep cycles. Although it can be tiring and a bit frustrating, for many children under the age of 5–6 months, it can be very developmentally normal and appropriate.
Understanding Sleep Cycles:
-
A child’s sleep cycle is typically 30–45 minutes during the day
-
At the end of each cycle, they briefly enter a lighter sleep state
-
Many children need to learn how to link these cycles together for longer naps (especially after 5 months of age)
-
Until about 5 months, many children will naturally take shorter naps
Why This Happens:
1. Sleep Cycle Transitions
-
Children briefly wake or stir between sleep cycles
-
They need to learn how to connect cycles independently
-
If they rely on help to fall asleep initially, they’ll likely need that same help to connect cycles
2. Sleep Environment Factors
-
The room may be too light
-
Background noise might be disruptive
3. Schedule Issues
-
Overtiredness can lead to short naps
-
Under-tiredness means they’re not ready for a longer sleep
-
Wake windows might need adjusting
How to Encourage Longer Naps:
1. Optimise the Sleep Environment
-
Make the room very dark
-
Use consistent white noise throughout the entire nap
2. Practice ‘Le Pause’
-
When your child stirs, wait a few minutes before responding
-
They might be able to resettle themselves
-
Rushing in too quickly can interrupt their natural transition
3. Schedule Tweak
-
Depending on your child’s age, you may need to increase their wake window to build enough sleep pressure to fall asleep and stay asleep
-
I often recommend working to a clock-based schedule vs. wake windows from 5 months of age
-
Encourage self-settling at the beginning of the nap
Should I wake my child from naps to maintain a schedule?
This answer depends on your child’s age and overall sleep patterns.
Newborns (0–12 weeks):
● Generally, let them sleep as needed
● Exception: If they’re not gaining weight, you might need to wake for feeds
● No strict schedule needed at this age
● Follow their natural patterns
3–4 Months:
● Start introducing more structure
● Consider waking from naps if:
○ Last nap will push bedtime too late
○ Naps are affecting night sleep
○ You’re working to establish a routine
4+ Months:
● More important to maintain schedule
● Limit individual naps to 2 hours
● Wake from last nap of day to protect bedtime
● Keep morning wake time consistent
Specific Situations When to Wake:
1. To Protect Night Sleep
● If morning nap goes beyond 2 hours
● If afternoon nap will affect bedtime
● If child is getting too much day sleep
2. To Maintain Feeding Schedule
● For weight gain concerns
● To establish feeding routine
● To ensure enough feeds in 24 hours
3. To Balance Day Sleep
● If one nap is too long and affecting others
● To ensure evening bedtime isn’t disrupted
● To maintain age-appropriate wake windows
About the author
Sally provides advice on the development of good sleep habits and healthy sleep foundations, her approach to sleep is holistic and nurturing with an emphasis on consistency and support.
