Naptime simple tips for restful sleep for Babies

Naptime is a crucial part of a kid’s daily routine. Not only does it provide much-needed rest for their growing bodies, but it also contributes to their overall development and well-being. Additionally, a baby will become erratic if there are no schedules to follow and isn’t able to complete its needed nap duration, draining your energy.

However, establishing a consistent nap schedule can be challenging for parents, especially when faced with the unpredictable nature of an infant’s sleep patterns.

Naptime Simple Tips

In this article, We will share naptime simple tips to help make naptime a more relaxing experience for babies and parents.

Naptime Simple Tips You Can Use Right Now 

Babies need lots of rest, so establishing a consistent naptime schedule that works well for you and your little one is crucial. If it’s challenging putting your child to sleep, then you can follow these tips:

1. A helpful tip for a successful naptime is to get the babies tired

Not every kid is the same, but one thing that works universally for all babies is to get them tired. Especially if you have a toddler full of energy. Engaging your child in activities that will burn off their energy and help them have a restful nap is essential. Here are five effective activities that can help burn off energy before naptime:

  • Take a Walk Outside

Taking your toddler for a walk outside is a great way to get them moving while enjoying the fresh air. This is an especially good option for those who do not have access to an outdoor play area. Walks burn off energy and can be calming, making it easier for your little one to fall asleep during naptime.

  • Play a Game of Catch

Playing a game of catch makes your toddler tired and develops hand-eye coordination. It is a great option for parents who want to play with their children while providing them with an outlet for their energy.

  • Sing Songs and Dance with Them

Music and dance are enjoyable and beneficial activities for both parents and toddlers. It allows little ones to release their energy and strengthens the bond between parent and child. Toddlers enjoy dancing and moving their bodies to the music, making it a great way to get them hyped up before naptime.

  • Engage Them in Any Other Physical Activity They Enjoy

Every child has their personal interests and preferences when it comes to physical activities. Engage your toddler in activities they enjoy, whether playing with balls, jumping on a trampoline, or climbing around a play area. These activities provide a fun way of burning off energy and can be used to prepare them for nap time.

  • Pay Attention to Signs of Fatigue

Pay attention to the signs of fatigue before putting your toddler down for sleep. Look for signs such as rubbing their eyes, yawning, or appearing irritable. These are indications your little one is tired and ready for rest.

2. Use The Same Sleep Area For Day And Night

A sleep-friendly environment is crucial in creating a calming sleep experience for your baby. One tip many sleep consultants recommend is using the same sleep area for day and night. Creating a consistent and familiar sleep area for your newborn, infant, and toddler makes them comfortable, making it easier for the baby to fall and stay asleep during naptime.

A safe surface like a bassinet, crib, or portable play yard can provide a secure and comfortable sleeping space. Also, check the space is flat, firm, and uncluttered. Use a snug sheet, avoiding loose blankets, pillows, or toys, which can cause suffocation.

3. Dim Lights And Make Sure It Is Silent

A quiet, dark environment can help your little one drift off to sleep easily. Before you begin working on the space, it is important to identify any external noise sources that can disturb the baby.  Close the windows and door, and use curtains to create a pitch-black room.

A white noise machine creates a low, consistent sound to soothe your baby and mask external distractions. These machines can emit various sounds, including nature sounds, maternal sounds, or even fans, producing the ideal environment for sleep.

4. Manage Room Temperature

One of the most important factors contributing to a baby’s sleep quality during naptime is the room temperature. Maintaining an optimal temperature for the kids to sleep peacefully and wake up refreshed is essential. A room that is too warm or cold can cause discomfort leading to restless sleep, fussiness, and irritability.

The ideal temperature range for naptime is 68-72 degrees Fahrenheit (20-22 degrees Celsius). Experts suggest that for babies under three months old, the temperature should be maintained between 65-70 degrees Fahrenheit (18-21 degrees Celsius). On the other hand, the temperature for a toddler’s naptime can range from 65-75 degrees Fahrenheit (18-23 degrees Celsius). Ideally, you should choose a temperature that will make the baby comfortable in light clothing.

Invest in a digital thermometer to keep track of the room temperature. This device will alert you if the temperature is out of the optimal range, and you can take the necessary steps to adjust the room’s temperature.

5. Comfy Clothes

The right attire helps newborns, infants, and toddlers sleep more soundly. The clothes should be based on their age. Swaddling can effectively provide comfort and security for newborns under two months old. It keeps your baby snuggly wrapped in a blanket and restricts their movements, preventing them from startling themselves awake.

Close-fitting pajamas, onesies, or sleep sacks are wise for older infants. These options are free from choking hazards and designed to keep your baby comfortable and snug. Avoid loose fabrics or clothes with cords, strings, or buttons.

The material of the clothing also plays an important role. Soft and comfortable materials, like cotton, can help your baby sleep faster and stay asleep longer. Additionally, breathable fabrics can help regulate body temperature and prevent overheating.

6. Follow a schedule

It is very important to prioritize your child’s naptime routine. Staying consistent with a schedule is important for your little one’s well-being and restorative sleep. Research has shown that a consistent naptime routine can help improve a toddler’s cognitive, emotional, and physical development.

7. Introduce a prep-nap calming routine and use cues

A pre-nap calming routine with cues before bedtime is really helpful. It is a set of activities designed to help them relax and prepare for sleep. The routine should ideally last between 5 to 10 minutes and include cues that signal it’s time to sleep. 

Start the routine by changing diapers or having them sit on their potty so your baby is comfortable and not disturbed by a wet or soiled diaper when napping. Afterward, read a short storybook, cuddle them briefly, sing a lullaby, giving them kisses and bear hugs. Finally, rock them gently until they become drowsy.

8. Use Positive Reinforcement

Another sleep training technique is positive reinforcement. Positive reinforcement rewards good behavior to encourage your child to develop healthy sleep habits and create a positive and supportive environment. 

However, you must avoid extrinsic rewards such as candy or toys; these can eventually lose their effectiveness and create dependency. Instead, try giving your child something simple, such as stickers or a small treat, as a token of appreciation after successful naps. 

Another approach other parents have found helpful is the “excuse me” drill. This involves practicing excusing oneself from play or other activities to nap or rest. Practicing this can help teach your child to recognize when naptime is approaching and to understand that it’s okay to stop playing and take a break.

9. Identify Sleeping Cues

Every child is unique, and you’ll need to familiarize yourself with your child’s cues indicating they are sleepy to achieve maximum results. Your child may give you various signs, such as rubbing their eyes, slowing down activities, or becoming more irritable, indicating that naptime is approaching.

10. Monitor Sugar And Screen Time

One aspect affecting naptime in toddlers is sugar intake and screen time. As much as we want our kids to be happy and engaged during the day, these two factors can harm their sleeping routine.

Sugar causes spikes and rapid drops in energy levels that can be quite challenging for toddlers to cope with. Restlessness and hyperactivity can manifest in a child, leading to difficulty sleeping. Limit sugary treats before bed and opt for healthier snacks such as fresh fruit, whole-grain crackers, or low-fat cheese to stabilize your child’s energy levels.

Screen time can be a double-edged sword in a child’s sleep routine. While it can be an excellent source of entertainment, it can also interfere with the body’s natural sleep cycle, leading to difficulty in falling asleep during naptime. Studies have shown that excessive screen time can cause delays in young children’s social and language development.

Limit your child’s screen time, and ideally, avoid screen time altogether. Instead, encourage relaxation activities like reading books, building blocks, or playing with puzzles. This way, your child’s energy levels can slow down, and they’ll be more inclined to sleep easily during the day.

11. Try Pacifiers

Pacifiers are small, safe, and effective tools to calm and soothe your baby during naptime. These little devices have a range of benefits that can help your baby sleep better. 

Pacifiers can help keep your child’s airways open during sleep, which is useful if your baby tends to snore or has obstructive sleep apnea. When babies use it, they instinctively breathe through their noses, making it easier to keep their air passages clear. Additionally, they can help stabilize the breathing and heart rate, leading to a more restful and relaxed nap.

Another benefit of pacifiers is their ability to satisfy your baby’s suckling reflex and self-soothe. Babies have a natural urge to suck, and pacifiers provide a safe and comforting outlet for this behavior. A pacifier can also promote better sleep hygiene, reducing the risk of sudden infant death syndrome (SIDS) when used as part of a safe sleep environment.

When introducing pacifiers to your baby, consider using a pacifier holder to provide extra comfort. These holders can help prevent pacifiers from falling out of the newborn’s and infants’ mouths, making it easier for them to stay asleep for longer periods.


At what age should you start a nap routine?

Newborn babies can recognize routines as early as eight weeks, but it is never too late. Around 16 weeks of age, circadian rhythms and the sleep hormone melatonin start developing, making it the perfect time to start establishing it. Catching the sleep wave before melatonin wears off can help the child settle down easily, making nap time a peaceful activity for both parents and infants.

To ensure the best nap experience for your child, it is important to follow essential guidelines for ages 0-4.

  • A newborn baby requires up to 18 hours of sleep, with most of it spent on short naps and brief periods of awake time.
  • Infants need at least 15 hours of sleep by three months, with naps scheduled every 1-2 hours.
  • Six-month-olds should sleep approximately 14 hours daily, with at least one or two naps, depending on the child’s needs.

During the first year of a child’s life, a nap routine is essential for their growth and development. It also helps parents establish a predictable pattern, making nap transitions easier as the child grows. Additionally, nap routines promote restorative sleep that energizes your baby and helps them stay active.

 What Is A Good Nap Time Routine?

Naptime is an important period for children and parents alike. It gives parents some much-needed downtime while allowing children to recharge and continue their day actively. 

A schedule helps to create a sense of predictability for children, which can help them fall asleep faster and stay asleep for longer. A good routine can also help regulate their sleep cycle, improving nighttime sleep.

How Much Naptime Do Infants Need?

Naps are vital in a child’s development, contributing to their growth, health, and happiness. As a parent, understanding the Nap Guidelines is crucial in ensuring your child gets enough sleep during their most crucial growth period. Therefore, parents must monitor and adjust the timetable as the infant grows.

The following Nap Guidelines chart provides details about the recommended schedule for infants and toddlers based on age:

Age (Months)Total Sleep Hours (per 24 hours)Number of Naps (per day)Nap Duration (per nap)
0-314-17 hours4-545 minutes – 1 hour
3-613-15 hours3-41-2 hours
6-912-14 hours2-31-2 hours
9-1212-14 hours21-2 hours
12-1811-14 hours21-2 hours
18-2411-14 hours1-21-2 hours

Note: The nap duration mentioned is an average range and can vary for different babies. Observing your baby’s sleep cues and adjusting nap duration is important.

Parents should use the Nap Guidelines as a starting point when planning their child’s daytime rest. It’s important to understand that every child is unique, and their nap needs may vary from the recommended guidelines. Therefore, parents should monitor their child’s mood, behavior, and sleep pattern to adjust the timetable.

Similar Posts