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Naps are a temporary part of a child's life and a crucial part of supporting optimal sleep and development, but they certainly don't go without their challenges!
Here are some of the most common nap challenges and how you could address them! Remember, every child is different, and they all need tweaked approaches based on their needs and preferences.
Short Naps
Challenge: Naps that are too brief can leave a child overtired and cranky.
Solutions:
Prevent Fatigue: Bring naps forward by 15 minute intervals to prevent cortisol spikes until they seem to be well adjusted.
Optimise Awake Intervals: Ensure intervals are age-appropriate (too long can lead to overtiredness, too short can lead to resistance).
Hover and Coax: Be nearby to soothe them back to sleep as they transition between sleep cycles. If your child regularly ways at 30 minutes, go to them at 25 minutes and try to coax them back into some more sleep.
Bedtime and Night Sleep Disruptions
Challenge: Naps interfering with nighttime sleep.
Solutions:
Adjust Bedtime: Move bedtime to accommodate their sleep needs and last awake interval. You may need to make it earlier or later depending on their age and number of naps
Review Nap Timings: Ensure naps are not too close to bedtime. Naps to close to bedtime can mean babies have lower sleep pressure which can result in disrupted sleep overnight
Monitor Daytime Activity: Increase physical activity to build healthy sleep pressure.
Sleep Triggers
Challenge: Unsustainable or ineffective sleep triggers, its up to YOU only to decide if a sleep trigger has become unsustainable, please don't feel influenced by the media or other social pressures, if it works and you are happy sustaining it that’s what matters! If however something needs to give here is how;
Solutions:
Layer Sleep Tools: Combine multiple soothing techniques (e.g., comforter, patting, shushing) and gradually reduce reliance on problematic triggers.
Easy Fixes First: Focus on timing, reducing overtiredness, and consistent pre-nap routines.
Nap Refusers
Challenge: Children resisting naps.
Solutions:
Calm Down Time: Provide ample wind-down time before naps.
Increase Physical Activity: Ensure your child is physically active to build sleep pressure.
Create a Nap-Friendly Environment: Use a den or floor bed, listen to soothing music, and promote a calm atmosphere.
Positive Language: Talk about naps positively to create a good association.
Dropping Naps
Challenge: Determining when a child is ready to drop a nap.
Solutions:
Flexible Approach: Be adaptable with nap schedules and allow for occasional naps as needed.
Quiet Time: Encourage quiet time even if naps are being dropped to provide rest. You can model this for your child by reading a book or putting on some guided meditation.
Monitor 24-Hour Sleep: Ensure overall sleep needs are met, even if the nap is dropped.
Groggy and Irritable After Naps
Challenge: Waking up cranky and irritable.
Solutions:
Natural Waking: Let your child wake naturally from naps if possible.
Mid sleep cycle: Grogginess after naps can be related to waking mid-deep sleep as opposed to completing a sleep cycle, this is common around the 30-minute mark to wake a big grumpy as its likely the time when your little one had just got into a deeper sleep. Coax them through to continue sleeping or adjust nap timings, high cortisol (overtiredness) or lack of sleep pressure could be responsible for this disruption.
Evaluate Daytime Sleep: Adjust the amount and timing of daytime sleep to ensure it's appropriate.
Contact Naps
Challenge: Again there is absolutely no pressure to sleep independently, especially for naps it can be a lifesaver to be able to fall back on a contact nap. However, if for a specific reason, you need to transition from contact naps here’s what may support this.
Solutions:
Layer Multiple Tools: Introduce new sleep aids gradually (e.g.,soft toy, scent, sound, patting, pram walks).
Be Flexible: Use various soothing methods to help them settle in different environments.
Navigating the world of naps can be challenging, but understanding your child’s needs and being flexible can make the journey smoother. Embrace the changes, and remember, there’s no one right way—just the way that’s right for your child.
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Happy Napping!
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