Try These 5 Quick Fixes if You’re Tired of Short Baby Naps
- info4154956
- Nov 20
- 5 min read
By: Sarah Bossio, Certified Pediatric Sleep Expert
If your baby is fighting naps like it’s their job, trust me, you are not alone. Every day, I talk to parents who tell me, “Sarah, I’ve tried everything. My baby just won’t nap.” I get it. You’re tired, your baby’s overtired, and the whole day starts feeling like a guessing game of when sleep will actually happen.
The good news? It doesn’t have to stay that way. There are simple, realistic changes you can make today that will completely shift how your baby rests, and how you feel, too.
As a certified lead pediatric sleep expert, these are the same practical steps I walk families through in my baby sleep training sessions, and they truly work.
So, grab your coffee (reheated for the third time - no judgment here), and let’s talk about five tips for baby napping success that actually make a difference.
1. Create a Quiet Sleep Environment That Cues Rest
Let’s start with something simple but game-changing. Your baby’s quiet sleep environment.
In those first few months, it’s fine (even helpful) to let your baby nap in bright rooms. It helps them sort out the difference between day and night. But once your little one hits the three- or four-month mark, their sleep becomes more organized. That’s when light starts to work against you.
Darkness triggers melatonin, the natural sleep hormone. So, closing the blinds or investing in blackout curtains can turn their nap space from overstimulating to soothing. Think cozy, calm, and free of distractions.
I like to say: “If your baby can see the ceiling fan and get excited about it, it’s too bright.” You don’t have to turn their room into a cave, but make it dark enough that their curious eyes can finally rest. A dark, quiet sleep environment helps your baby’s body recognize, “This is where I sleep.”
Once you’ve created the right space, it is time to think about sound, or rather, the lack of silence.
2. Use a White Noise Machine to Block the Chaos
If you’ve ever tried to nap with someone talking in the next room, you already understand why a white noise machine is magical.
Your baby hears everything, the dishwasher, the dog barking, your phone buzzing, and all of it can snap them right out of sleep. White noise helps mask those sounds and mimics the rhythmic whoosh they heard in the womb. It’s familiar. It’s soothing. And it tells their brain, “Time to rest.”
The bonus? A white noise machine can help lengthen naps because it supports deep, steady sleep. Set it around 50–70 decibels, about the volume of a running shower and keep it playing through the entire nap.
This small detail can make a huge difference, especially if your baby’s naps usually end right when you start enjoying a hot cup of coffee.
And while we’re on the topic of timing, let’s tackle the schedule side of naps because this one’s a biggie.
3. Stick to a Consistent Nap Routine (Not Clock-Watching Wake Windows)
I will say it straight. Toss away those wake window charts. Seriously.
There’s no real science behind them, and for most families, they cause more anxiety than support. Your baby doesn’t need you to count minutes. They need predictability. A consistent nap routine at roughly the same times every day helps set their internal clock.
Your baby’s body craves rhythm. Just like we tend to eat lunch around the same time or get sleepy at night around a certain hour, your baby’s brain thrives on patterns. When naps happen at consistent times, their body starts to expect sleep, and that makes falling asleep easier.
This doesn’t mean perfection. Life happens alongside. Appointments, errands, big siblings, you name it. But aiming for consistency about 80% of the time will do wonders.
Once the timing feels steady, the next step is to set the tone with your nap ritual, which is short, calm, and predictable.
4. Build a Short, Calming Pre-Nap Routine
Babies thrive on repetition because it tells their brain what’s coming next. So before each nap, run through a consistent nap routine that feels peaceful and familiar.
It doesn’t have to be long or fancy. In fact, simple is best. Dim the lights. Zip your baby into their sleep sack or use swaddling if they’re still under that 3–4-month window. Turn on your white noise machine, read a short book or hum a quick lullaby, and that’s it.
These small steps act as calming techniques that transition your baby from play mode to rest mode. Over time, your baby starts associating these cues with sleep. You’ll see them begin to yawn or rub their eyes as soon as the lights dim or the sound machine turns on.
Consistency is what matters most here and not perfection. Think of it as a way of saying, “Okay, time to slow down now.”
Now that the scene is set, let’s look at where your baby naps because that matters, too.
5. Keep a Consistent Sleep Space for Better Rest
Where your baby naps can make or break the quality of their sleep. Having a dedicated crib or sleep space helps them recognize the setting as a cue for rest.
Ideally, about 80% of your baby’s naps should happen in their crib or bassinet and not the car seat, swing, or stroller. That way, their brain starts linking that space with longer, deeper rest.
That said, I’m a realist. You’re not going to be home for every single nap and you shouldn’t have to be. Go ahead and live your life. Flexibility is healthy. But keeping most naps consistent helps your baby sleep training progress much faster.
If your baby spends part of the week at daycare or with family, try to make their setup as similar as possible to a quiet sleep environment, familiar white noise machine, and their own cozy sleep sack. Familiarity builds comfort, and comfort builds better naps.
Bringing It All Together
With all said, there’s no magic trick that fixes naps overnight. But with a little structure, repetition, and patience, your baby will learn what sleep looks like and so will you.
Think of these five steps like building blocks.
A dark, quiet sleep environment
Soothing background sound from a white noise machine
A steady, consistent nap routine
Gentle calming techniques before sleep
A familiar nap space with swaddling or sleep sack comfort
Each piece supports the other. Together, they help your baby’s body and brain connect the dots between tired and ready to rest.
If you’ve been feeling like nap time is chaos and you just can’t find your rhythm, breathe. You’re doing better than you think. Small changes, repeated daily, can turn everything around.
And if you’re ready for one-on-one guidance, I’d love to help you find your family’s version of calm.
You can book a Free Discovery Call with me through the link below and we’ll chat about your baby’s current baby sleep training struggles and figure out a personalized path toward peaceful naps and nights.
You deserve rest just as much as your baby does, and I’m here to help you find it.
Did you know? I also host a weekly Q&A on my Instagram. Tune in or send me a DM on the 'gram!
I work with families one-on-one all the time who are experiencing issues with their babies' naps, overnight sleep, and more. If this sounds like you, please book a 15-minute sleep assessment call just so I can understand a little bit more about your child's sleep and then explain ways that I can work one-on-one with you to get it in order.
May your coffee be warm,
Sarah
Sarah is a Certified Pediatric Sleep Expert based in the NY/NJ Tri-State area and has helped over 500 families worldwide get their sleep back on track.
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