Before you had your first child, you might have pictured naptime going something like this: pop baby in the cot at the same time every day, and enjoy a few quiet hours to yourself while they sleep peacefully. The reality is often a little messier. Despite needing plenty of rest, some babies just won’t settle for a daytime nap. Lissette from Sleeping Angels shares six effective tips for when your baby isn’t sleeping during the day.
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#1. Have a Consistent Pre-Nap Routine
You already know it’s important to have a consistent bedtime routine for your baby — the same applies to naps. A proper pre-nap routine is especially helpful if your baby isn’t napping well. It doesn’t need to be complicated; just build in a few soothing, calming activities. You might read a book, play some gentle music, or cuddle and tell a short story for a few minutes.
This kind of routine relaxes and soothes your baby, and signals that it’s time to nap. Babies and toddlers thrive on consistency, so keeping a steady pre-nap routine can make a real difference to naptime struggles.
It’s worth sticking with the routine even when there’s a distraction in the house, such as a birthday celebration or visitors.
#2. Create a Consistent Daytime Schedule for Baby
Alongside the pre-nap routine, aim for a consistent, predictable daytime schedule. There will be the occasional change for trips or special occasions, but for the most part, try to keep your daytime schedule roughly the same.
Build the daily schedule around naps rather than squeezing a nap in between activities. Plan around your baby’s needs — feeding, naps, bedtime — and then fill in the rest of the day with activities for you both.
If you use a babysitter or nanny, make sure they understand why sticking to the schedule matters.
Recommended Reading: Top Tips for Getting Kids to Sleep Well
#3. Watch for Signs that Your Baby’s Overtired
Overtiredness is common in infants, and an overtired baby is much harder to settle. The key is spotting tiredness early and getting your baby down for a nap quickly, rather than pushing on with other activities. Watch for yawning, eye-rubbing and similar cues that tell you your baby needs to rest now.
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#4. Create a “Sleepy” Environment
This sounds obvious, but many parents overlook light and noise when troubleshooting their baby’s sleep. Create a sleep-friendly atmosphere in the room where your baby naps.
Make sure the room is dark enough for easy sleep. If keeping the rest of the house quiet during naptime is tricky, try playing some white noise to block out sounds that might disturb your little one.
Recommended Reading: Top Tips for Encouraging More Sleep in Kids
#5. Be Watchful for Car-Napping
Car-napping can undo a good nap routine. Babies fall asleep for a few minutes in the car but often wake up irritable, since this kind of “moving sleep” isn’t as restorative as a proper nap at home. If you’re heading out to run an errand, or setting off on a longer road trip, it helps to plan ahead.
For a short car ride, try to keep your baby awake — open a window, chat, or sing a song. For longer journeys, sleep shades can help create a better sleep environment in the car. It won’t be as restorative as a nap at home, but it’s a better option than sleep disrupted by bright light.
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#6. Prepare for Changes to Routine During and After Illness
Naptime issues often crop up after your baby recovers from an illness. Sickness can disrupt nighttime sleep, which knocks on to the rest of the daily schedule too.
It can feel like starting from scratch to get back to the usual nap routine once your baby is well again. Where possible, try to keep naps happening in the cot even while your baby is unwell, so they keep the mental association between the cot and sleep.
If your baby still isn’t napping well after all this, it may simply be a nap transition rather than an illness hangover. It’s worth learning about common nap transitions by age, since you may need to adjust the number of naps and the daily schedule to match your baby’s changing needs.
Recommended Reading: How Much Sleep Do Kids Need
About the Author
Lissette Palencia has worked with children and their parents for over fifteen years, caring for all ages from newborn to teen. She has studied child psychology and development to build a deeper understanding of the stages a child moves through as they grow. Lissette went on to create a nanny agency, Sleeping Angels Co. Baby Nurses. Follow them on Twitter, or connect with Lissette on LinkedIn.
Frequently Asked Questions
Why won’t my baby nap during the day even though they’re tired?
Overtiredness can actually make it harder for babies to settle, not easier. Watching for early tiredness cues — yawning, eye-rubbing, fussiness — and starting the nap routine before your baby is overtired often helps.
How long should a pre-nap routine take?
There’s no fixed length. A few minutes of calm, consistent activities — a short story, quiet music or a cuddle — is usually enough to signal that naptime is coming.
Is it bad if my baby only naps in the car or buggy?
Occasional car or buggy naps aren’t something to worry about, but try to keep most naps happening in the cot where possible. Moving sleep tends to be lighter and less restorative, and babies can wake up more irritable.
Will illness permanently affect my baby’s nap routine?
No — most babies return to their usual napping pattern once they’ve recovered, especially if you keep naps happening in the cot throughout the illness. If naps stay tricky afterwards, it may be a nap transition rather than a lasting effect of being unwell.
When do babies stop needing multiple daytime naps?
Nap needs change gradually as babies grow, and transitions happen at different ages for different children. If your baby seems to be resisting a nap they previously needed, it may be a sign they’re ready to drop one.
Related Articles
- Top Tips for Getting Kids to Sleep Well
- 10 Essential Sleep Hacks for Kids
- How Much Sleep Do Kids Need
- Sleep Tips for Kids on Holidays
Save This for Later
Naptime struggles rarely resolve overnight, so it’s worth bookmarking this article or saving it to come back to as your baby’s sleep needs change.
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Over to you! Have you any naptime tips that work well for you? Share them with us in the comments below.
