Catnapping: Why Short Naps Happen and How to extend baby naps
- Nicole Jayawickreme
- Jan 30
- 3 min read
If you are wondering how to extend baby naps and feeling stuck in a cycle of short, broken daytime sleep, you are not alone. Catnapping is one of the most common and frustrating sleep challenges parents face, especially in the first six months.
Let’s break down what catnapping really is, when it is normal, when it should start improving, and most importantly, how to extend baby naps in a gentle, realistic way.
What Is a Catnap?
A catnap is a short nap that lasts between 10 and 40 minutes. These naps usually end after a single sleep cycle, with your baby waking before they have had a chance to link cycles and move into deeper sleep.
Catnaps often leave babies waking unsettled, still tired, and parents feeling like they never get a break.
When Are Catnaps Normal?
Catnapping is developmentally normal from newborn stage through to around 5 to 6 months.
During this time:
Your baby’s sleep cycles are short
Their nervous system is still maturing
Linking sleep cycles independently is not yet consistent
Newborns and young babies often catnap even when everything is being done “right”.
When Should Catnaps Start Improving?
From around 5 to 6 months, many babies begin to:
Stay asleep past one sleep cycle
Take at least one longer nap per day
Show more predictable nap patterns
If catnaps are continuing beyond this age, it can be a sign that something in the routine, timing, or sleep pressure needs adjusting.
Why Catnaps Feel So Hard
Catnaps can be incredibly draining because:
You spend more time settling than resting
Your baby often wakes tired and grumpy
The day feels rushed and unpredictable
Overtiredness builds quickly
It is completely valid to feel frustrated when every nap ends just as you sit down.
How to Extend Baby Naps
If your goal is learning how to extend baby naps, the key is supporting your baby to stay asleep past that first sleep cycle.
1. Focus on the Second Nap of the Day
The second nap of the day is a good nap to extend as it plays a big role in distributing sleep pressure evenly across the day.
2. Check Awake Times Carefully
Awake times that are slightly too long or too short can both cause catnapping.
Aim for:
Age-appropriate awake windows
Calm wind-down before naps
Avoiding stimulation close to sleep time
A baby who is overtired or undertired will struggle to link sleep cycles.
3. Support the Transition Between Sleep Cycles
Many babies wake briefly at the 30 to 40 minute mark.
To help:
Pause before intervening
Give your baby a moment to resettle
Use gentle reassurance if needed
Avoid fully waking them if possible
This teaches your baby that they can move through sleep cycles safely.
4. Create a Consistent Sleep Environment
Consistency helps your baby recognise that it is time to stay asleep.
Check:
Room is dark
White noise is steady
Temperature is comfortable
Sleep space is familiar
Environmental cues play a big role in how to extend baby naps successfully.
5. Be Patient and Realistic
Extending naps is a skill, not a quick fix.
Progress often looks like:
One longer nap per day
Gradual improvements over weeks
Occasional short naps still happening
This is normal and part of development.
A Gentle Reminder
If your baby is catnapping, it does not mean you are doing anything wrong. Short naps are often a phase, and with the right support, timing, and expectations, they do improve.
Learning how to extend baby naps is about working with your baby’s development, not forcing sleep.
If you feel stuck or unsure, personalised support can make all the difference.
💙 Ready for better sleep?
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From nap routines to overnight settling strategies, we’ll create a personalised plan that suits your family’s unique rhythm.
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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 firsthand 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 you can be!
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