5 reasons why capping naps help with overall sleep

As parents, we often celebrate long naps, thinking they mean our little ones are well-rested. But did you know that letting capping naps during the day could be they key to better overall sleep? While naps are essential for growth and development, capping naps at around 2 hours is key to maintaining a healthy sleep routine. Here’s why:

1. capping naps Helps Maintain a Balanced Sleep Schedule

Babies need the right balance of day time and night time sleep. If they nap too long during the day, they may struggle to fall asleep at night or wake up frequently. By capping naps, you help ensure that your baby stays on a predictable routine that promotes better overnight rest.

2. Prevents bedtime and overnight Sleep Struggles

If your baby sleeps excessively during the day, they may not feel tired enough to sleep well at night. This can lead to bedtime battles, prolonged wake-ups, or even early morning risings. Limiting naps ensures your baby builds the right amount of sleep pressure to fall asleep easily when bedtime arrives.

3. Supports Consistent Feeding Patterns

For younger babies, long naps can interfere with regular feeding schedules. If they sleep too long between feeds, they may wake up hungrier and need to eat more frequently at night. Capping naps at 2 hours helps ensure they’re getting the nutrition they need during the day, reducing the chances of waking up due to hunger overnight.

4. Prevents Day-Night Confusion

Newborns and young babies are still developing their circadian rhythm—the internal clock that helps differentiate between day and night. If they take very long naps during the day, they may not establish a clear difference between day time and night time sleep. Keeping naps shorter helps reinforce a stronger night sleep pattern.

5. Encourages Independent Sleep Skills

If your baby is napping for long stretches during the day but still waking frequently at night, they may not be practicing the ability to fall asleep independently. Shortening daytime sleep gives them more opportunities to self-settle and build better sleep habits.

How to Gently Cap Naps

If your baby tends to sleep longer than 2 hours, you can gently wake them by:

✔️ Opening the curtains to let in natural light

✔️ Using a soft voice to rouse them gradually

✔️ Changing their nappy or offering a gentle cuddle

By capping your baby’s naps at 2 hours, you’re setting them up for more restorative and consolidated night time sleep—leading to happier, well-rested parents and babies! 💕

Nurture Chat- phone consultation

If you’d like tailored advice and guidance on whether you should cap naps or other challenges like your little one’s routine and sleep without the support period then the Nurture Chat single phone consultation would be right for you.

Inclusions:

1. Online Sleep Questionnaire about your little one’s current sleep situation

2. A 45 minute phone consultation

3. Emailed PDF of your tailored sleep recommendations

For more information about the Nurture Chat Phone Consultation click here

Nicole Jayawickreme

Certified Baby Sleep Consultant and Registered Nurse (Neonatal Intensive Care)

I’m a certified sleep specialist, neonatal intensive care nurse, wife and a mother of 3 beautiful little children. I know first hand how important sleep is and I am here to help you and your family with my sleep programs so that you all can thrive.

I will guide and empower determined parents like you, to get the sleep you desperately need so that you have the energy to be the best parent that you can be!