How Daytime Naps Set the Stage for Better Night Sleep
As a sleep coach and parent, one of the most common misconceptions I hear is: “If I keep my baby awake during the day, they’ll sleep better at night.” But in reality, daytime naps are essential for healthy infant sleep — not a hindrance to it.
In this post, I’ll explain why naps matter, how they impact night sleep, and share actionable tips to improve both.
1. Why Naps Are Non-Negotiable for Baby Sleep
Babies (and toddlers) have small sleep tanks. They can only stay awake for short periods before becoming overtired. When this happens, stress hormones like cortisol and adrenaline kick in, making it harder — not easier — to fall asleep and stay asleep later on.
Consistent daytime naps:
Help regulate your baby’s circadian rhythm
Prevent overtiredness
Promote deeper, more restful night sleep
Support healthy brain and nervous system development
Skipping naps often backfires — leading to more bedtime battles, shorter night sleep, and early morning wakeups.
2. The Connection Between Naps and Night Sleep Quality
Think of daytime sleep as the foundation for nighttime rest. When babies nap well, their nervous systems are calmer, they’re less irritable, and they settle more easily at night.
Here’s how naps directly influence infant sleep:
Short or skipped naps often cause babies to become wired by bedtime
Overtired babies may fall asleep quickly, but then wake frequently overnight
Babies with regular naps usually have fewer night wakings and more predictable bedtimes
If your baby is consistently waking at 4 or 5 a.m., it might be a sign that nap timing or quality needs adjusting.
3. Age-Appropriate Nap Routines (and Wake Windows)
There’s no one-size-fits-all nap schedule, but knowing roughly how long your baby should be awake between naps can make a big difference.
Here’s a quick guide to wake windows by age:
Age Wake Window/ Typical Number of Naps
0–3 months: 45 mins – 1.5 hrs / 4–6 naps
4–6 months: 1.5 – 2.5 hrs / 3–4 naps
6–9 months: 2 – 3 hrs / 2–3 naps
9–12 months: 2.5 – 3.5 hrs / 2 naps
12–18 months: 3 – 5 hrs / 1–2 naps
💡 Tip: Start your baby’s first nap of the day around 90 minutes after waking — this can help set the tone for the whole day.
4. Tips to Encourage Good Daytime Naps
Getting your baby to nap well isn’t just luck. Here are some practical, gentle strategies:
🕒 Stick to a Rough Nap Rhythm
While exact nap times don’t need to be rigid, babies thrive on predictability. Try to offer naps around the same time each day based on their wake window.
🌙 Create a Nap-Friendly Environment
Dim the lights
Use white noise (especially if there are older siblings or background noise)
Keep the room cool and dark
Use the same cot or sleeping space where possible
⏱ Don’t Wait Too Long
Many parents miss the “sweet spot” and try to settle their baby when they’re already overtired. Look for sleepy signs like:
Rubbing eyes
Yawning
Zoning out or getting fussy
Aim to settle your baby just before they show these signs — ideally at the end of their wake window.
🐣 Keep Nap Lengths in Check
While long naps can be restorative, naps over 2.5 hours may start to interfere with night sleep — especially for older babies on 1–2 naps.
If needed, gently cap a nap and bring bedtime forward.
Final Thoughts: Don’t Skip the Day Sleep
Naps aren’t optional — they’re an essential part of a baby’s 24-hour sleep cycle. A well-rested baby during the day is more likely to sleep peacefully at night. If you’re struggling with short naps, early wakes, or bedtime battles, it’s worth looking at your nap structure.
Sometimes, the first step to solving nighttime sleep issues is actually... daytime naps.
👶 Need Support?
If you're feeling unsure about your baby’s nap routine or sleep in general, you're not alone. I offer a free 15-minute discovery call to see how I can support your family.
Disclaimer
This post is for informational purposes only and isn’t a substitute for medical advice. Always speak with a healthcare professional if you have concerns about your or your child’s health.
About Nathan Chilton
Nathan Chilton holds a BSc (Hons) in Sport and Exercise Science, an MChiro, and is a registered Doctor of Chiropractic (DC). He graduated from AECC University College in Bournemouth in 2012 and has been in clinical practice ever since. Over the past decade, Nathan has supported thousands of individuals in creating balance and ease through proper nervous system regulation — a foundation that ties directly into his work as a certified infant sleep practitioner.
Nathan completed his Level 6 OCN Sleep Practitioner training at the London School of Childcare Studies. His passion for sleep coaching grew from a deeply personal place: helping his own son navigate sleep challenges. First-hand experience with sleep deprivation — and its ripple effects on the entire family — drove him to combine his professional expertise with practical, parent-focused strategies.
Through his holistic, responsive approach, Nathan helps families improve sleep in a way that supports connection, development, and long-term wellbeing.