Understanding Catnapping: Why It Happens and How to Gently Support Better Daytime Sleep

If you’re a parent dealing with short naps, you’re not alone. That frustrating 20–40 minute nap, just long enough for your baby to recharge a little, but not enough to feel fully rested, is known as catnapping. While it’s completely normal (and even developmentally appropriate at certain stages), catnapping can leave both babies and parents feeling a little off balance.

So let’s talk about what catnapping really is, why it happens, and how to gently encourage longer, more restorative naps.

What is Catnapping?

Catnapping refers to short naps that usually last between 20 to 40 minutes. During this time, your baby may only complete one sleep cycle before waking.

You might notice your baby:

• Wakes up crying or grumpy

• Still seems tired even after the nap

• Struggles to make it to the next nap or bedtime without becoming overtired

  
  

It’s especially common between 6 weeks and 6 months of age but can also show up later during developmental leaps, regressions, or transitions (like at 4 months or around 8–10 months).

Why Do Babies Catnap?

There are a few key reasons why catnapping happens:

1. Immature Sleep Cycles

Newborns have short sleep cycles — usually around 40 to 50 minutes, and it's completely normal for them to wake after just one cycle. In the early months, babies often haven’t yet developed the ability to connect sleep cycles without fully waking, which is why catnapping is so common. While it can feel frustrating, especially when your little one wakes after only 30 minutes, it’s actually a very normal and expected part of infant sleep development.

2. Overtiredness

When babies are overtired, they release stress hormones like cortisol, which can make it harder for them to settle into deep sleep, and stay asleep.

3. Under-tiredness

On the flip side, if your baby hasn’t been awake long enough before their nap, they may not have built up enough “sleep pressure” to sleep deeply or for long.

4. Sleep Environment

Light, noise, and other disruptions can prevent your baby from transitioning into the next sleep cycle. An overly bright or stimulating environment may contribute to shorter naps.

5. Developmental Changes

Milestones like rolling, crawling, or language development can temporarily disrupt sleep and lead to short naps, even in babies who were previously napping well.

Is Catnapping a Problem?

It depends. Some babies naturally take shorter naps but still wake happy and manage their awake windows well. If that’s your little one and sleep at night is going well, catnapping may not be something you need to “fix.”

But if your baby:

• Seems constantly overtired

• Is irritable and appears to still be tired upon waking

• Has disrupted nighttime sleep

• Can’t make it to the next nap without lots of help...

...then it might be time to gently support more consolidated day sleep.

Tips to Gently Encourage Longer Naps

Here are a few strategies to help your baby move past catnapping:

1. Check Wake Windows

Make sure your baby is awake long enough to build sleep pressure. Too short or too long of a wake window can lead to poor naps. (Need help figuring it out? Reach out and I'll send you my free awake window and nap routine guide.)

2. Establish a Pre-Nap Routine

A short, predictable wind-down routine helps signal to your baby’s brain that sleep is coming. This could be something as simple as dimming the lights, putting on white noise, a cuddle, and a short lullaby.

3. Create a Sleep-Friendly Environment

• Use blackout blinds or curtains to keep the room dark

• Try consistent white noise to block out household sounds

• Keep the sleep space cool and safe

  
  

4. Practice Resettling

If your baby wakes after 30–40 minutes, give them a few moments to see if they can resettle on their own. You can also offer gentle support, such as patting, rocking, or using a pacifier, to help them learn how to connect their sleep cycles.

Even if they don’t fall back asleep, it’s helpful to keep them in their sleep environment for at least 30 minutes from the time they woke. This consistency helps teach their circadian rhythm (our internal body clock) that this stretch of time is for sleep—not play or wakefulness. Over time, this can support your baby in gradually learning to extend that nap period on their own.

5. Try the Short/Long Nap Routine

This approach is especially helpful during nap transitions or regressions. Offer a short morning nap (about 30 minutes) and a longer midday nap (up to 2 hours). This can help reset your baby’s internal rhythm and prevent overtired evenings.

Do Babies Grow Out of Catnapping?

Most babies start naturally consolidating naps between 5 to 7 months, as their sleep cycles mature and their bodies can handle longer periods of awake time. With a bit of consistency and support, you can help them move into more predictable nap patterns.

Final Thoughts

Catnapping can be especially frustrating because you know your baby needs more sleep but just can’t quite settle into a longer nap yet. Those short naps leave them still tired and leave you wishing for just a bit more time—time to catch your breath, get things done around the house, or spend meaningful moments with older siblings. Longer naps aren’t just about rest; they give you chance to recharge and find a little balance during busy days. Remember, this phase is normal, and with patience and gentle support, you’ll both get there.

Need Support? If you're stuck in the cycle of short naps and overtired days, you're not alone and you don’t have to figure it out by yourself. I work with families one-on-one to gently improve naps, night sleep, and everything in between.

📩 Contact me to book your free 15-minute discovery session and see how I can support you and your family.

Emma McLaren | The Paediatric Sleep Nurse