How many naps does your little one take a day?
Mine just grew out of naps about a year ago. I’m still mourning the loss of those three- to four-hour segments of uninterrupted mommy time. That’s right, my kid was a long napper. He preferred long, once-a-day naps over two or three shorter scheduled naps.
Honestly, I never made a huge effort for a scheduled nap time; we sort of fell into our routine. But once we did establish a routine, I appreciated it. I saw value in keeping scheduled nap time sacred. So, let’s examine some pros and cons of scheduled nap time to see what approach might work best for you and your child.
The Pros of Scheduled Nap Times
Scheduled naps can be a lifesaver for parents and little ones alike. Here are a few benefits to keeping a consistent nap routine.
1. Carved-Out Mommy Time
I mentioned this before, but doesn’t the idea of scheduled mommy time sound heavenly? Let’s face it: even the most tireless new moms need some me-time. Whether it’s to tidy up the house or finally take that shower you’ve been longing for, we crave the chunk of time that’s free for us to do as we please.
When my kid was napping, I often sat down and read for a while. If there weren’t any pressing chores, I felt no guilt in binge-reading a good book or catching up on TV shows and movies. (Okay, and sometimes, I napped with my baby. No harm in doing that either!) Whatever you choose to do with your mommy time, the point is that you have it. That me-time can make you a calmer, more effective parent.6
2. A Calmer Kid
If you enjoy the blissful mood your baby is in just after their nap, you can give credit to their hormones. Recent studies have shown that feel-good hormones are released during a nap, leaving baby all smiles and coos when they wake up.1,2 A scheduled nap time helps regulate those hormones.7,8 It also teaches your child’s body how to regulate their sleep schedule.9
Since cranky kids are hard to put down for a nap even when they need one, a predictable schedule absorbs some of that crankiness. If your toddler learns that they’re going down for a nap at a certain time, they may be able to follow the routine without a huge fuss. And, of course, you get a happier baby right on schedule!
Related: Bedtime Routines for Newborns, Babies, Toddlers, and Preschoolers
3. A Better Nighttime Sleeper
How well does your little one sleep at night? If they’re great sleepers, chances are your nap schedule is helping. Kids who are good daytime nappers and can soothe themselves to sleep without much difficulty may also be sound sleepers at night.2,10 They may also have a regular sleep schedule, so their circadian rhythm is tied to their routine.
Sleep requirements vary from child to child, but typically, a child no longer physically needs to nap between ages 3 and 5.2,7 Until then, these naps factor into a child’s circadian rhythm and determine many smaller outcomes, from mood to growth spurts.2,11
The Cons of Scheduled Nap Times
Every baby is different, and sometimes a strict nap routine can cause more stress than support. Here’s what to consider before committing.
1. Not for On-The-Go Mommies
As a new mom, I was a homebody. I was okay with working remotely, hanging out with my baby, and just working life around the schedule we fell into. But I realize that the stay-at-home, totally-tethered-to-a-baby’s-schedule life isn’t for everyone. If you’re an adventurous mom who likes to pack up the diaper bag and do some errands, scheduled nap time might not work for you. Spontaneous napping during a stroll through the park or a short car trip may be more conducive to your family’s lifestyle.
That said, experts don’t recommend napping on the go.3 It’s okay for babies to take short naps in a car seat, but it isn’t safe for them to sleep there regularly or for long periods of time.4,15 Some babies are easy sleepers, though. If you have one of those kids who can sleep through a thunderstorm or family party, you might just be blessed with a child who thrives on unscheduled nap time!
Related: I’m a Mom and My World Revolves Around My Kids Sleep Schedule
2. Harder Adjustment to Physiological Changes
Religiously sticking to a nap schedule might mean that both you and your child are in for a more challenging transition during growth spurts or developmental leaps. Researchers have discovered that naps for kids are tied to cognition more than anything else, but also their emotional processing, self-regulation, and more.5 So, the need to flex that schedule comes out of nowhere sometimes. While you’re both busy readjusting to the new norm, you get stuck with a moody toddler.
Thinking back to my little guy’s newborn days, I can hardly believe how different our daily routine is a few years later. His nap times shifted and adjusted from the growth spurt to the teething phase to the preschool days. Since I wasn’t a stickler for a firm schedule, it was simple for me to readjust with each growing pain. We just went with the flow, and I noted what had changed.
Striking a Balance With Scheduled Nap Times
Many parents find success somewhere in the middle, keeping a loose nap routine while staying flexible when life happens.
The consensus among experts is that a scheduled nap time is excellent.9 Yet, it’s not ideal for everyone. Maybe the perfect balance is to aspire to a schedule but remain flexible. In retrospect, that’s what I did, and it may be why our experience with napping has been positive!
My son didn’t fight naps often. He rarely got to a point where he was too fussy to fall asleep. Perhaps that’s because while we stuck to a routine, we slipped into it naturally without forcing it. I still made sure my baby napped each day. But it wasn’t the end of the world if the nap happened a half-hour later than usual, for example. My casual relationship with our schedule allowed room for shifts and phases. Also, once he was done with naps, I could recognize it and take it for what it was.
Nap Time Rules of Thumb
No matter your approach, these simple nap time tips can help your baby get the rest they need and keep everyone’s day running smoothly.
- Don’t skip naps altogether. Unless your child is around 3 to 5 years old and transitioning away from naps, try to ensure a nap occurs each day.2
- Try for a cool, dark environment. If you’re not lucky enough to have an easy sleeper, prepare the nap time environment. A cool, calm, dark place is most conducive to sleep.9,12
- Use white noise. If your child is a light sleeper, white noise can mask the sounds of daily activities to help them fall asleep. There’s no need to run the dryer or vacuum, though. Just buy a white noise machine for your child’s room.9,13
- Ensure there are no naps close to bedtime. Hectic days sometimes result in postponed naps. But don’t wait until early evening for the nap to happen. You may end up with a kid who can’t sleep through the night.14
Every family finds their own rhythm when it comes to naps. Whether you stick to a set schedule or go with the flow, remember that flexibility, patience, and grace are key. You’re doing great, mama. Rest when you can, and know that this phase won’t last forever.
