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Naptime Solutions
Naptime is important–for both mom and baby. Here’s how to make sure your child is getting sufficient daytime sleep.
by: Elizabeth Pantley
Naptime
- Naps are crucial to a child's growth and development.
- You can tell your child needs more naptime if she seems to have more patience earlier in the day, cries more easily in the evening or has temper tantrums during her bedtime routine at night.
- A three-month old needs to nap for five to six hours a day; a two-year-old should nap for one to two hours.
- Watch for cues that your child is ready for a nap (such as losing interest in playtime, becoming fussy or rubbing her eyes) - if you miss those cues she may become overtired and unable to fall asleep.
- Tips for better naps include: keeping the room dark, playing soft music and dressing your child in comfortable clothes.
aps are important for your child's health and development. A nap refreshes a child so she can maintain her energy for the rest of the day. Studies show that children who nap are more adaptable, have longer attention spans and are less fussy than those who don't nap. Here's how to help your child get the rest she needs:
Does your child need a nap?
Your child would probably benefit from a nap if you notice that she:
- Wakes up happy, but gets cranky later.
- Has more patience early in the day.
- Cries more easily in the evening.
- Has an afternoon slump, then gets a second wind.
- Has temper tantrums during the bedtime routine.
- Falls asleep in the car or when watching TV.
How much naptime does your child need?
Children differ in their sleep needs, but this chart applies to most. Even if your child's sleep hours add up to the right total, her behavior tells you more than any chart could. When in doubt, try for a nap since even quiet time can help a child feel refreshed.
Average hours of day and night sleep
Age # of naps Nap hours Night sleep hours* Total night & nap sleep
Newborn (Newborns sleep 16 - 18 hours daily, spread over 6 - 7 sleep periods.)
3 months 3 5 - 6 10 - 11 15
6 months 2 3 - 4 10 - 11 14 - 15
9 months 2 2 ½ - 4 11 - 12 14
12 months 1-2 2 - 3 11 ½ -12 13 ½ -14
18 months 1-2 2 - 3 11 ¼ -12 13 - 14
2 years 1 1-2 ½ 11-12 13 - 13 ½
3-4 years 0 - 1 0 -1 ½ 11 -11 ½ 11 - 13
5-7 years 0 -1 0 -1 11 11 - 12
*These averages don't signify unbroken stretches of sleep since night waking is normal.
Excerpted from Elizabeth Pantley, The No-Cry Sleep Solution (McGraw-Hill)
Timing and length of naps
Timing of naps is important. A late nap prevents your child from being tired at bedtime. Generally, the best nap times are:
Two naps: midmorning (9:00 - 11:00) and early afternoon (12:00 - 2:30)
One nap: early afternoon (12:00 - 2:30); after lunch
If your child tends towards short naps, don't assume it's all she needs. Try these five tips for better naps:
1. Provide a healthy lunch or snack before naptime.
2. Keep the room dark.
3. Play soft music or white noise (such as a fan) during the nap.
4. Dress her in comfortable clothes.
5. Be sure that discomfort (teething, allergies, etc.) isn't preventing sleep.
Watch for signs of tiredness
Tired children fall asleep easily. If you miss the signals, they can become overtired and unable to sleep. Your child may show one or more of these signs that tell you she is tired and ready to nap:
- losing interest in playtime
- becoming whiny or fussy
- losing patience
- having tantrums
- rubbing eyes or yawning
- caressing a lovey or blanket
- asking for a pacifier, bottle or to nurse
The nap routine
Once you've created a schedule that works with your child's periods of tiredness, follow a simple, but specific, nap routine. Your child will be comfortable when she has a pattern to her day. She may even predict when naptime approaches and will willingly cooperate with you.
Nap routines change
Children's sleep needs change over time. The routine that you set up today won't be the same one you're using a year from now, so remember to be adaptable!
Meet our expert:
Elizabeth Pantley is a mother of four and the best-selling author of eight parenting books, including: The No-Cry Sleep Solution and The No-Cry Discipline Solution. She is also a contributing author to The Successful Child with Dr. William Sears. Based in Washington, Pantley is the president of Better Beginnings Inc. (a family resource and education company) and a parenting expert for a variety of publications including: Parents, Parenting and Redbook. (www.pantley.com)
