Short Baby Naps: Why Your Baby Sleeps So Short and How to Get Longer Naps
Danielle Kempers - Neonatology nurse with 27+ years of experience
Why does your baby sleep so little?
As a neonatal nurse with over 27 years of experience, I see parents struggling with short naps every day. Do you have a baby who only sleeps for 20-45 minutes and then wakes up again? You're not alone! When parents are expecting a baby for the first time, they often expect their baby to sleep mostly. For the first two weeks, this seems to be true—your baby wakes for a feeding and then falls back asleep contentedly. But then you suddenly notice the naps getting shorter and your baby is waking much more often.
These short naps of 20-45 minutes, also known as "cat naps," are completely normal during the first four months. Many babies sleep briefly during the day, and this is largely due to their immature sleep cycle and the fact that their circadian rhythm (day-night rhythm) is still developing. In this article, you'll learn why your baby sleeps so briefly and get practical tips to encourage longer naps.
The circadian rhythm: your baby's built-in biological clock
The circadian rhythm is our 24-hour biological rhythm, derived from the Latin term "circa diem" ("about a day"). In humans, the development of the circadian system begins during pregnancy and continues throughout the first years of life.
During pregnancy, your baby receives melatonin through the mother's umbilical cord. This effect quickly disappears after birth, meaning newborns can't distinguish between day and night—they literally have no built-in clock to tell them when it's time to sleep.
New insights from 2024 research: Recent research shows that cyclical light exposure is particularly beneficial for the development of babies' circadian rhythms. Studies confirm that cyclical lighting improves nighttime sleep. This means that consciously exposing children to daylight during the day and dimming their lights in the evening can accelerate the development of the day-night rhythm.
Research has shown that circadian rhythms can develop much faster than previously thought, especially with maximum sunlight exposure and regular social cues. Development begins around 8 weeks and takes up to about 4 months to reach optimal functioning, but can be accelerated with the right environmental factors.
Babies' unique sleep cycle
In addition to the lack of a day-night rhythm, babies also have a fundamentally different sleep structure than adults:
Adults: 90-120 minutes per sleep cycle Babies: 40-45 minutes per sleep cycle
In the first few months of life, babies' sleep is almost equally divided between REM and NREM sleep. As babies grow, their sleep cycles change, and they spend less time in REM sleep.
The structure of a baby's sleep cycle:
- First half (20-25 minutes): REM sleep (light sleep)
- Second half (20-25 minutes): NREM sleep (deep sleep)
Babies naturally have lighter sleep than adults and adolescents, who have more non-REM deep sleep. This explains why babies often wake after 20 minutes—this is precisely the transition from REM to NREM sleep. After each cycle (around 45 minutes), a "danger zone" develops where your baby can wake if they don't smoothly transition to the next cycle.
Transport Response: The Scientific Breakthrough of 2022
A revolutionary study published in Current Biology by Ohmura and colleagues has finally found a scientifically sound method for calming crying babies and promoting sleep. The research focused on the 20-30% of babies who cry excessively and have sleep problems for no apparent reason, causing parental stress.
The findings: All babies stopped crying after a 5-minute walk and had lower heart rates, with about half falling asleep. In contrast, sitting and holding crying babies was not soothing—heart rates remained high.
The Transport Response method:
- 5 minutes of active walking with your baby in your arms
- Sit quietly for 5-8 minutes before gently putting the baby down
The team found that all babies displayed physiological responses, including changes in heart rate, that can wake them when their bodies become detached from their mothers. However, if babies slept longer before being put down, they were less likely to wake.
This method can be perfectly combined with the other strategies for optimal results.
Additional practical tips for longer naps
1. White Noise
White noise helps babies wake up less frequently during menstrual cycles. The specific frequency helps the brain filter out ambient sounds. Moreover, it's a familiar sound—it resembles the noise babies heard in the womb.
2. Dr. Karp's 5S Method
American pediatrician Dr. Harvey Karp developed the famous 5S method to activate the calming reflex in babies:
- Swaddling
- Side/Stomach position (side/stomach position during calming)
- Shushing (shushing sounds/white noise)
- Swinging (rocking/movement)
- Sucking (sucking)
When swaddling, it's important to use a soft, breathable fabric that helps regulate your baby's natural body temperature. Merino wool is ideal for this because it has a natural thermostatic effect—keeping babies warm when it's cold and cool when it's warm. A 3-in-1 merino wool blanket is perfect for swaddling, but can also be used as a wrap during feedings or as a blanket.
3. Hands-on assistance with cycle transitions
Just before your baby normally wakes up, go to them. Place your hand on their chest and gently rock them back and forth. Combined with white noise, this can help them transition to the next sleep phase.
5. The Transport Response Method (2022 study)
Groundbreaking research from 2022 by Ohmura and colleagues in Current Biology scientifically investigated the so-called "Transport Response." This study showed that all babies stopped crying after a 5-minute walk and their heart rates decreased, with about half falling asleep.
The proven method:
- 5 minutes of walking with your baby in your arms
- Sit quietly for 5-8 minutes before putting the baby down
Research shows that "transport movement," or walking a crying baby, helps lower their heart rate and anxiety response. When babies slept longer before being put down, they were less likely to wake up during the sleepover.
Why does this work so well? Scientists discovered that when a baby is carried for five minutes, their heart rate drops. When the caregiver stopped walking or suddenly turned, the baby's heart rate rose again. Interestingly, this effect was absent in babies who were already calm beforehand.
This method is particularly effective for the 20-30% of babies who cry excessively and have sleep problems for no apparent reason. New research emphasizes the importance of light exposure for the development of newborn circadian rhythms. Ensure:
- Bright, natural light exposure during the day
- Dimming of lights in the evening
- Dark sleeping environment at night
Sample cat nap schedule
This chart is intended as a guideline - adapt it to your own situation:
07:00 - Start of the day: wake up, feed, play 08:00 - Nap (at home in bed) 10:00 - Feeding/wake time 11:10 - Nap (possibly in stroller/baby carrier) 11:30 - Wake time 12:30 - Feeding 12:45 - Nap 14:45 - Wake time (play/family time) 15:00 - Feeding 15:30 - Wake time (play/cuddling) 16:00 - Nap 16:45 - Wake time 17:30 - Feeding 17:55 - Change and swaddle 18:00 - Nap 18:35 - Wake time 19:05 - Baby massage/bath 19:30 - Pajamas on, cluster feeding 19:55 - Swaddling and off to bed (bedtime ritual) 22:30 - Dreamfeed (optional diaper change)
Important principles for any plan:
- Offer feeding every 2.5-3 hours
- Build in time between drinking and sleeping to prevent dependency
- Pay close attention to sleep signals - avoid overtiredness
- Research shows that babies develop increasing activity levels with age and gradually establish a day-night pattern
Staying flexible: leaving the house with catnaps
Schedules help lay the foundation for healthy sleep habits, but rigidity isn't necessary. As a neonatal nurse, I always advise parents to also monitor their own well-being. It's perfectly okay to:
- Shopping during stroller naps
- To be flexible with timing
- Accepting that not every nap has to take place at home
Practical tip for on the go: A versatile merino wool blanket that can be used as a wrap, swaddle, or blanket makes outings much easier. You'll need to pack less, and your baby will always have the familiar texture and scent to help them fall asleep.
The goal is balance: try to have most naps at home, but live your life and accept that babies can sleep on the go too.
When do catnaps get better?
Research shows a clear development during the first year: a decrease in daytime sleep and nighttime feedings, and an increase in nighttime sleep and general motor activity. Most babies begin to have longer sleep periods around 4-6 months as their circadian rhythm matures.
Conclusion: Patience and the right tools
Catnaps are a normal part of development—not something to "fix," but to understand and support. With patience, the right environmental factors, and scientifically proven techniques, you can help your baby gradually develop longer sleep periods.
From my 27+ years of experience in neonatology, I know that the right sleepwear (like our Sleepsuit ) and accessories can make a world of difference. Natural materials like merino wool not only support sleep but also the natural development of your baby's thermoregulation.
Key Points of Interest:
- Use soft, breathable fabrics for swaddling
- Choose temperature-regulating materials
- Provide versatile items that grow with your baby's needs
- Create familiar textures and scents that radiate calmness
Remember: every baby is unique, and what works for one person might not work for another. Trust your parenting instincts and seek professional help if you're concerned about your baby's sleep.
Sources
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Development of the circadian system in early life: maternal and environmental factors - PMC (2022) https://pmc.ncbi.nlm.nih.gov/articles/PMC9109407/
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The role of light exposure in infant circadian rhythm establishment: A scoping review perspective - European Journal of Pediatrics (December 2024) https://link.springer.com/article/10.1007/s00431-024-05951-3
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Development of Circadian Rhythms in a Human Infant - Oxford Academic SLEEP Journal (1999) https://academic.oup.com/sleep/article-abstract/22/3/303/2731712
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How Your Baby's Sleep Cycle Differs From Your Own - Sleep Foundation (2020) https://www.sleepfoundation.org/baby-sleep/baby-sleep-cycle
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Baby sleep patterns by age - Pregnancy Birth and Baby https://www.pregnancybirthbaby.org.au/sleep-patterns-for-babies
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Development of circadian rest-activity rhythms during the first year of life in a racially diverse cohort - PMC https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9189964/
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Mother-Infant Circadian Rhythm: Development of Individual Patterns and Dyadic Synchrony - PMC https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4312214/
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PERSPECTIVE: The Long-Term Effects of Light Exposure on Establishment of Newborn Circadian Rhythm - PMC https://pmc.ncbi.nlm.nih.gov/articles/PMC6175794/
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Ohmura et al. "A method to soothe and promote sleep in crying infants utilizing the Transport Response" - Current Biology (2022) https://www.cell.com/current-biology/fulltext/S0960-9822(22)01363-X