Catnapping Baby: What Is It & How To Stop

What does catnap mean?

Catnapping is when a baby naps for very short periods – usually between 20 to 40 minutes. When babies catnap, it often means they have not yet learned to connect their short sleep cycles and are easily roused from sleep. Babies who catnap tend to struggle to get back to sleep after waking up and this can negatively impact their nighttime routine.

Is it ok for my baby to catnap all day?

Habitual catnapping will eventually impact your baby’s sleep. While it’s positive your baby is getting some regular sleep throughout the day, not being able to access the deeper levels of sleep that come with longer sleep periods, will likely cause overtiredness and begin to impact your baby’s nighttime sleep.

Will my baby grow out of catnapping?

Babies who wake up 15, 20, or 40 minutes into their nap haven’t yet learned how to transition between sleep cycles which is why they wake up.

The circadian clock, a biological process that regulates sleep, begins to develop in the days and weeks after a baby is born. It’s driven by environmental cues such as daylight and stimulation. Over time, a child’s sleep cycles will mature, and this is when they will stop catnapping.

Why does my baby keep catnapping?

From sleep cycle maturation and overtiredness to hunger, discover the most common reasons why babies catnap below. 

Sleep cycle maturation

One of the biggest reasons why babies catnap is because their sleep cycle, from light sleep to deeper sleep, is very short (often around 45 minutes). This means they spend more time in a light stage of sleep known as REM which makes them likely to stir. As children get older, they learn how to self-soothe, but until then will struggle to put themselves back to sleep.

Children who are put to sleep by being rocked, fed, or given a sleep association such as a dummy are more likely to catnap, as they will expect assistance when they wake from the first sleep cycle.

Newborns haven’t yet moderated their biological circadian rhythms to match day and night.

Over or under tired

To establish a healthy sleep routine, you need to ensure your baby isn’t over or under-sleeping. If your little one hasn’t had enough awake time, they’ll struggle to sleep during the night and will never sleep past their first cycle. Equally, an overtired child will struggle to go back to sleep – which leads to more catnapping

Hunger

Hunger is another reason why your baby might keep waking up, this is especially common for babies with a tongue tie or reflux. Some parents find dream feeding is a way to combat this, as it can encourage your little one to sleep for longer.

The startle reflex

Babies have an involuntary startle response known as the Moro reflex, which presents itself when there is a loud noise or sudden movement. It can cause babies to twitch, stretch their arms and legs or arch their back during sleep, often causing them to jolt awake – this is known as ‘sleep start’. 

Swaddling is one way in which parents and caregivers can try to prevent this. With a unique ARMS UP™ design, our award-winning SWADDLE UP™ encourages safe self-soothing from birth.

Once your child shows signs of rolling over, our Sleep Bags will help them transition toward more independent sleep.

Sleeping conditions

Exposure to light or sound can wake your newborn. Creating a safe, quiet, and calming environment will help your little one to drift off more easily. You might even want to try white noise.

Illness or discomfort

Illness, allergies, and teething can also cause catnapping. If you’re concerned, speak to your GP.

The catnapping cycle

Babies who wake 15, 20, 40 minutes into their nap aren’t waking because they’ve had enough sleep. They’re waking because they haven’t quite figured out how to join the dots and connect sleep cycles. As we enter the light phase at the end of a sleep cycle, it’s normal to rouse a little. Catnappers haven’t yet learned how to make the transition from one sleep cycle to the next, so when they rouse, they wake completely.

To resettle a catnapping baby, keep the room darkened and use settling techniques such as rocking or patting to help your little one back to sleep. Using white noise or re-inserting a dummy/pacifier may also help with resettling.

How to stop catnapping

There are a variety of ways you can help your baby through a catnapping phase. Learn how to break a catnapping cycle with these expert tips. Remember, every child is different, and some will take longer than others to break the habit.   

1. Create a safe sleeping environment

Turn down the lights, close the curtains, and use white noise in the run-up to naptime. By creating a familiar setting for your little one’s naps, they’ll soon learn that it’s time to sleep.

2. Establish a sleep routine

Establishing a sleep routine will help encourage consistency and establish cues for your baby to help them navigate nap times.

3. Pay attention to wake windows

Pay attention to your baby’s wake windows, if your baby is overtired or under-tired this can have a significant impact on their ability to nap.

4. Ensure your baby is not hungry or uncomfortable

To encourage the longest possible nap time for your baby, it’s important to ensure that they don’t wake up from hunger. Make it part of your routine to feed your baby before putting them down for their nap, ensuring you have allowed your little one to release any trapped air from feeding.

5. Give them time

When babies rouse between sleep cycles, you might hear them cry, grizzle, or fuss. These are signs they’re trying to self-soothe. Give your little one time to resettle themselves before going to comfort them. If the crying escalates, quietly enter the room as though it’s nighttime. Keep the lights low, the curtains/blinds closed, and use hushed tones.

6. Try swaddling