Crib Hour: How to Get Longer Naps

Does nighttime feel like a dream and naps are a mystery? Shorter naps are a common sleep concern among parents of babies and toddlers. It feels like we are doing the same formula for bedtime that we are doing during the day but naps are a struggle! You've got the timing right, the room is dark, the sound machine is on but 32 minutes later, your baby is wide awake and you're wondering if this is just...it.

Enter Crib Hour….a supportive tool to help your baby or toddler take longer naps. If you’ve never heard of Crib Hour before or tried it and felt unsure if you were doing it “right,” this will help us better understand what Crib Hour is, when and how to use it, what the science says about sleep cycles, and how long it typically takes to see progress.

Let’s dive in and turn those catnaps into restful, restorative naps!

What Is Crib Hour?

Crib Hour is where you give your baby or toddler a full 60 minutes in their crib from the time they fall asleep to try to take their nap. If baby wakes 25 to 40 minutes into their nap (which is one sleep cycle), we give them the opportunity to fall back asleep on their own with parental intervention as needed just like they do at bedtime.

The goal of Crib Hour isn’t just to get longer naps today. It’s to give your child’s body and brain practice on connecting sleep cycles during the day, a skill that sets the stage for consistent, high-quality naps as they grow.

Think of it like this: your child is given time and practice while learning to link daytime sleep cycles the same way they learned to link nighttime ones.

Why Do Babies Take Short Naps?

Babies and toddlers cycle through various stages of sleep, including light, deep, and REM (rapid eye movement) sleep. A full day time sleep cycle for a baby lasts about 30 to 50 minutes. At the end of each cycle, there’s a natural, brief arousal. This is completely normal! The baby may wake up fully or arouse slightly and fall back into the next cycle.

For newborns, short naps are developmentally normal and ~ 4 to 5 months, babies sleep cycles mature and we start see capability of consolidating sleep into longer stretches.

Best Age to for Using Crib Hour

Crib Hour is most effective starting around 5 to 6 months of age, once your child:

• On a 3, 2 or 1 nap schedule

• Consistent sleep routine

• Self settling and falling asleep on their own

  
  

If your baby is under 5 months, nap length is usually more unpredictable due to immature sleep cycles. In early infancy we can practice  “The Pause” when they wake to see if they are in active sleep before intervening to see if they will connect on their own.  If not able to connect, we go in and help support them back to sleep. At this stage, listen to what they are communicating, focus on sleep cues, wake windows, and calming routines and not nap extension.

Crib Hour Guide

Simple guide to implementing Crib Hour:

1. Time Crib Hour From When Your Child Falls Asleep

If your baby takes 15 minutes to fall asleep and then wakes 30 minutes later, we give them the remaining 30 minutes to take the nap. Crib Hour starts when sleep begins, not when placed in the crib. For example: Nap starts at 9:00 AM, falls asleep at 9:10 AM, wakes at 9:45 AM, Crib Hour ends at 10:10 AM

2. Keep the Environment Dark and Consistent

• Blackout curtains

• Sound Machine (continuous, not on a timer)

• Comfortable sleep clothing and/or sleep sack

• No mobile, toys, or distractions in the crib (loveys are fine for 12 months plus)

3. Pause and Observe

If your child wakes early, wait and observe before intervening. Many babies will fuss or babble for a few minutes and then fall back asleep especially if they're in the early stages of learning this skill.

4. End Crib Hour at the 60 Minute Mark (if they woke)

If they are still sleeping at 60 minutes, let them continue to sleep (be mindful on 3 naps that the last nap is typically 30-45 minutes). If they slept only 30 minutes, give them the remaining part of Crib Hour (30 minutes for this example to try to fall asleep). If they’re still awake after the full Crib Hour, get them up and move to the next nap (adjust next sleep time by 45 minute to 1 Hour earlier).

4. Utilize for Nap 1 and Nap 2 Only

If baby is on 3 nap schedule, apply Crib Hour to Nap 1 and 2 only. The reason being is that nap 3 is around 30-45 minutes and a nap too long/close to bedtime affects the sleep pressure for bedtime.

Do I intervene  During Crib Hour?

This depends on your child’s age, temperament and what feels sustainable for your family.

In general, less is more. If your baby is capable of falling asleep independently at bedtime, then letting them attempt to resettle with partial(check ins, verbal reassurance, patting/rubbing back to resettle) or no intervention during Crib Hour is a supportive way to help them build that same skill during naps.

The key is consistency. Crib Hour works best when practiced daily for at least one nap (ideally the first nap of the day, when sleep pressure is highest).

How Long Does It Take to See Progress

You may see progress in as little as 3 to 5 days but for most families it takes 7 to 10 consistent days of practicing Crib Hour to see noticeable nap extension.

Keep in mind:

• Some naps may remain short for a while. That’s okay.

• Progress may be gradual and non-linear. Totally normal!

• Nap extensions often happen in waves: a short nap one day, then a 90-minute nap the next.

Stay consistent and trust the process.

Why Crib Hour Works: The Science Behind It

Babies and toddlers wake partially or fully at the end of each sleep cycle. If nap is “declared over” the moment they stir, they don’t have a chance to practice transitioning between cycles.

Crib Hour provides a consistent window of opportunity for your child to fall back asleep on their own. This repetition and practice strengthen their sleep consolidation, just like nighttime stretches improve with practice.

What If My Baby Never Falls Back Asleep

It happens! Even if your baby doesn’t link sleep cycles during Crib Hour at first, they’re learning:

• That the crib is a safe and calm place to rest

• That are capable of falling back asleep

• That daytime sleep is similar to nighttime sleep

Some babies will start resettling after a week of practice. Others might take a little longer. But the process of learning to nap longer begins the moment you offer that consistent window.

Crib Hour Is a Tool, Not a Rule

Crib Hour is a supportive strategy to help babies and toddlers learn to take longer naps but it’s not the only one. Make sure:

• Wake windows are age-appropriate

• Bedtime isn’t too late

• Last nap is not to late in the day

• Sleep routines are consistent

• Your child is getting plenty of daylight, activity, and connection during awake time

Think of Crib Hour as part of a bigger picture. When used consistently and combined with healthy sleep habits, it can be a game changer for families navigating short naps.

If you're feeling stuck or unsure if this is the right step for your child, you're not alone. Sometimes all it takes is a little guidance to get sleep back on track.

Ready to turn short naps into restful ones?

Let’s chat! Schedule your complimentary Discovery Call to find out how personalized support can help you feel confident and empowered in your child’s sleep day and night.