13 November 25
Babies and Daytime Naps: Judith from Project Sleep shares her advice!
What about your baby's naps during the day?
Daytime and nighttime sleep are closely connected. A restless night is often the result of a day with little quality sleep. When your baby is around 3 to 4 months old, it can be very helpful to work towards a routine that includes three naps per day: the morning nap, the afternoon nap, and the third nap. The afternoon nap is the most important nap of the day, but the other naps are important too, as they each serve their own purpose.
The Morning Nap
The morning nap, especially when your baby is around 6 to 7 months old, is best seen as a power nap to get through the morning and lunchtime with enough energy. Especially if your baby has had a good night’s sleep, they don't need much sleep in the morning. A longer morning nap can even negatively affect the afternoon nap.
Babies are often still a bit tired from the night at the time of the morning nap (just like we tend to yawn in the morning). This is why it is usually the first nap that fits into the routine. This is great because it gives you time to take a shower in the morning or enjoy a nice cup of coffee or tea.
For young babies, this nap usually lasts around 90 minutes, but by the time your baby is 6 months old, they often only need 45 minutes (assuming they’ve had a good night’s sleep). Overall, I am a big advocate for a short morning nap because it allows your baby to build up a "sleep debt" which can be caught up during the afternoon nap – the most important nap of the day.
But a short morning nap has other benefits as well:
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If your baby is older than six months, a longer morning nap may cause them to wake up early. This longer nap is seen as an extension of the night, preventing your baby from sleeping longer during the night.
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Offering a short morning nap ensures that the afternoon nap falls within the biological sleep window (when melatonin levels are high and cortisol levels are low).
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Around 15 to 18 months, your baby will be ready to switch to just one nap a day: the afternoon nap. It is much easier to let go of this short nap than to try and gradually move it to the afternoon, which could lead to a much too long period of wakefulness at the end of the day.
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If necessary, you can easily let this nap happen “on the go” without disrupting your rhythm.
The Afternoon Nap
The afternoon nap is the most important nap of the day – both for your baby and for you ;-). On average, children need this nap until they are around 2.5 to 3 years old. Therefore, it is important to start early in creating a good foundation for this nap. Offering the afternoon nap during the biological sleep window (depending on your baby’s age, this nap typically starts between 12:00 and 1:00 PM) ensures that it is a high-quality nap that helps promote a good night's sleep.
Did you know that a good afternoon nap contributes to the development of both short- and long-term memory, the recovery of the immune system, the growth and appetite of your baby, and the regulation of emotions? Since this is the most important nap of the day, I recommend always (if possible) having it take place in bed. For the morning nap and the third nap, you can be more flexible.
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The Third Nap
The third nap is the nap that most babies need until they are between 6 and 8 months old. This nap helps your baby start the evening routine (dinner and bedtime) well-rested and prevents them from starting the night overtired. Difficulty falling asleep, restless evenings and nights, and waking up early are typical signs of overtiredness due to insufficient sleep during the day. The third nap ensures your baby begins the night well-rested (provided the other naps are also well-established). However, be careful: offering this third nap for too long can cause the mentioned problems. Keep this nap short, up to 20 minutes, between 6 and 8 months.
Want to learn more? Join my free WhatsApp community ‘Project SleepTips’ and receive helpful tips for your baby’s sleep: https://chat.whatsapp.com/Fwi66zzwHXh60obd50HN8h



