What to do when baby doesn't nap

Nap refusals are a thing! Baby has been fed, rocked, have their pacifier, the room is pitch black, sound machine is on…it’s a perfect sleep environment and yet baby stares up at you wide-eyed or wakes up after 20 minutes as if they just had the best nap of their life.  

If your baby suddenly stops napping, takes forever to fall asleep, or only snoozes for one sleep cycle (30 to 45 minutes), you’re not alone. Let’s dive into why naps can get wonky, what you can do about it, creating nap routines that work and how to get back on track 

Why Babies Skip or Refuse Naps 

When our baby starts skipping or refusing a nap, we may start thinking it’s time to drop a nap. Typically nap struggles tend to have a source behind them and drilling down to the “why” helps us respond with a solution to get that nap back on track before going straight to dropping it. 

1. Overtired 

It sounds backward, but when a baby stays awake too long, their body releases the hormones cortisol and adrenaline, which make it harder to fall asleep and stay asleep. This leads to a baby who fights naps and wakes frequently. 

2. Undertired 

If your baby hasn’t been awake long enough before nap time, they haven’t built enough sleep pressure to fall asleep and stay asleep. They might happily babble in the crib, protest the nap altogether or wake shortly after falling asleep. 

3. Developmental Milestones 

Rolling, sitting, crawling, and standing can all interrupt naps. During these developmental phases, the brain is busy practicing new skills even during sleep time. This disruption can range from a week to two weeks. Expert tip: Practice this skill often during the day to get the motor expenditure out during the day, which helps them move through it faster. 

4. Separation Anxiety 

Separation Anxiety pops up often during the first few years and can make an easy nap or bedtime feel hard. Consistent routines and brief, confident check-ins can help ease this phase. 

5. Environment  

Light leaks, noise, temperature, or even the comfort of the sleep space can impact naps. Babies nap best in dark, cool with consistent sleep routines. 

6. Nap Transition 

After trying to troubleshoot with the tools above, then let’s look at if it’s time to drop a nap. Sometimes nap resistance signals that your baby’s schedule needs adjustment. As babies grow, their sleep needs change and wake windows lengthen.  

Is It Time to Drop a Nap? 

Nap transitions are a common transition we see in the first few years and having a guide on when they typically occur can help us make the decision on the timing. 

Here’s a quick guide to common nap transitions: 

Age Range	Naps	What we see
4 to 5      months	4 to 3 naps	4th nap skipped, is difficult or makes bedtime super late
6 to 9      months	3 to 2 naps	3rd nap gets pushed too late or baby won’t fall asleep
14 to 18 months	2 to 1   nap	Afternoon or morning nap refusal, bedtime too late
3 to 3.5 years	1 to 0 naps	Long nap delays/bedtime, baby takes 30 minutes plus to fall asleep

If we see a nap refusal consistently for a week straight and they are the appropriate age, it may be time to stretch wake windows slightly or drop a nap altogether. 

How to Help  

Now that we know the source behind the skipped nap, let's chat through how we can help guide them back to consistent naps. 

1. Dial In the Wake Windows 

Wake windows, the time your baby is awake between sleeps, is a tool in conjunction with sleep cues to help prevent over and under tiredness. 

Here’s a quick reference: 

Age	Wake Window
0 to 3 months	45 to 90 minutes
4 to 6 months	2 to 2.5 hours
7 to 9 months	3 to 3.5 hours
9 to 12 months	3 to 4 hours
12 to 18 months	4 to 5 hours
18 months to 2 years	5 to 6 hours

If your baby’s nap is short or skipped, look at how long they’ve been awake before the nap (and bedtime!). Sometimes adjusting by as little as 15 minutes can make all the difference in building sleep pressure. 

2. Predictable Nap Routine 

Just like a bedtime routine signal “sleep is coming,” a nap routine helps your baby's body prepare to rest. Keep it short and simple. 

Sample Nap Routine: 

• Diaper change 

• Sleep Sack 

• Close curtains and turn on white noise 

• Read a short book or sing a calming song 

• Snuggle and say your nap-time phrase (“It’s time for your nap, I love you, see you after your sleep”) 

Consistency builds predictability, which makes naps easier over time. 

3. Sleep Environment  

A baby’s nap environment should mimic nighttime sleep.  

• Dark: Use blackout shades or curtains. 

• Cool: Room temp between 68 to 72°F is ideal. 

• Sound Machine: White, pink or brown noise to help soften outside noises 

• Safe: Follow safe sleep guidelines (flat surface, firm mattress, no loose items) 

4. Watch for Sleep Cues but Don’t Wait Too Long 

Sleep cues can be subtle and easy to miss. The goal is to catch them before your baby becomes overtired. Look for: 

• Slower movements 

• Staring into space 

• Rubbing eyes 

• Slight fussiness or zoning out 

• Hiccupping 

 If we miss the window and your baby becomes wired, it’s better to shorten your routine slightly and get them down quickly rather than try to calm them for too long. 

5. Crib Hour 

Short naps (under 45 minutes) happen because the baby wakes after one sleep cycle and can’t link cycles yet. Implementing Crib Hour is a supportive way to help them practice that connection consistently. 

6. Early Bedtime 

Some days, despite your best effort, naps will be off. When that happens, early bedtime is your friend! Move bedtime earlier by 30 to 45 minutes to help get in front of that overtiredness that may be settling in. 

If you are feeling stuck in the nap refusal roller coaster, we can support you through it.  Let’s schedule a complimentary 15 minute Discovery Call so that you can get your questions answered and I can get more information on what is happening sleep wise.   

Sleep well!