Creating Gentle Nap Routines That Actually Work

There's a beautiful rhythm to a baby's day when naps begin to fall into place. It's not a rigid schedule , but a soft, predictable flow that supports both your little one and you. Nap routines don't have to be stressful or complicated. When approached gentle, they can help your baby feel safe, rested, and regulated... and help you breathe a little easier, too.

Here's how to create a nap routine that actually works in a way that honors your baby's natural rhythms and your family's unique pace.

1. Understand What's Normal for Your Baby's Age

Every baby's sleep needs change as they grow, and that's completely normal. A newborns naps will be shorter and more frequent, while an older infant may begin consolidating into fewer, longer naps.

Here's a quick/loose guide:

• Newborn (0-3 months): 4-6 naps per day

• 4-6 months: 3-4 naps per day

• 6-9 months: 2-3 naps per day

• 9-15 months: 2 naps per day

• 15+ months: 1 midday nap

Remember, these are ranges, not rules. If your baby seems overtired, or needs an extra nap one day, that's okay. Flexibility is key. Baby's are not robots.

2. Watch for Sleepy Cues, Not the Clock

Instead of focusing only on wake windows, start tuning into your baby's natural cues: Rubbing eyes, zoning out, turning their head away, red eyebrows, or suddenly becoming fussy.

Responding to those early signs of sleepiness helps prevent over-tiredness, which can actually make it harder for babies to fall asleep or stay asleep.

You're not training your baby to follow the clock... you're learning their rhythm. That's what makes this approach so gentle and sustainable.

3. Create a Calm Pre-Nap Routine

Babies thrive on predictability, it gives them a sense of safety. A short, consistent pre-nap routine signals that it's time to rest. (*Bonus tip: it's especially helpful if your nap routine mirrors elements of bedtime routine, just shortened)

Here's a simple flow that works beautifully:

1. Quiet play or gentle cuddles

2. Dim the lights

3. Close curtains and turn on white noise

4. Read a short book or sing a lullaby

5. Offer a feeding if needed

6. Place baby down drowsy but awake

6a. Drowsy but awake means that baby is clearly awake and alert but calm and ready to sleep. It does not mean eyes are fluttering open and closed, thats actually a stage of sleep!

This does not have to be elaborate, just consistent and calm. The goal is to create a sense of calm repetition that prepares their body and mind for sleep.

4. Set the Scene for Sleep

A cozy consistent sleep environment can make a world of difference

• Temperature: 68-72F (20-22 C) is ideal for comfortable sleep

• Darkness: Use blackout curtains to help your baby's body release melatonin

• White Noise: Mimics the womb and helps block household noise allowing for more deep sleep

• Safe sleep space: Firm mattress, no loose blankets or pillows, sleep sack instead of a blanket

Think of this as creating a little sleep sanctuary , a place your baby associates with rest.

Baby taking a nap in a cozy crib wearing a sleep sack

5. Protect Nap Times, But Stay Flexible

While life happens and naps will sometimes be on the go, protecting at least one nap per day at home can make a big difference in how restorative your baby's sleep is.

If naps get skipped or cut short, don't stress, just offer an earlier bedtime. Sleep is a cycle, and balance returns naturally with a little consistency

6. Support Yourself in the Process

Nap struggles can be tough and it's easy to question yourself. But the truth is, you're doing beautifully. You're learning your baby, adapting, and showing up... and thats everything.

If you find yourself overwhelmed, take a breath, step outside for a moment, or reach out for support. Sometimes, having gentle guidance through this process can bring clarity and peace of mind.

You don't have to do this alone

If naps feel unpredictable or exhausting right now, you don't have to figure it out all on your own. Together, we can create a gentle rhythm that works, one that brings more rest, more ease, and more confidence in your baby's sleep.

Work with me to create a nap routine that truly supports your baby's needs (and yours). Let's bring calm back into your days and nights.