When Your Baby Thinks Bedtime is Nap Time: Expert Solutions to Transform Nighttime Sleep
Ever put your baby down at bedtime only to be called back in after 45 minutes? This is typically called a “false start” and has a few main causes. However, it’s common for parents to tell me “my baby thinks bedtime is a nap!” That isn’t necessarily the case and we can dive into why.
Understanding Why Your Baby Confuses Bedtime with Naptime
First, let's explore why your baby might think that bedtime is just another nap:
Inconsistent Bedtime Routines: A lack of a predictable nighttime routine can lead to confusion. Babies thrive on consistency, and when their evening activities vary significantly from night to night, it's harder for them to understand that bedtime signals a longer sleep period.
Overstimulation Before Bed: Engaging in stimulating activities right before bed can make it difficult for babies to wind down. Bright lights, loud sounds, or active play right before bed can signal to your baby that it's time to be awake, not asleep.
Environment Differences: If the sleeping environment during naps differs greatly from nighttime (like more light during naps and complete darkness at night), babies might not associate the nighttime environment with long sleep.
Developmental Milestones: Sometimes, when babies are going through developmental leaps, their sleep patterns can temporarily change. They might treat nighttime sleep like a nap because they're processing new skills and experiences.
Overtiredness or Undertiredness: This is probably the main reason we see babies treating bedtime like a nap. This causes an imbalance of sleep hormones and can affect their sleep cycle.
Not falling asleep independently: If you put your baby down asleep and they’re awake after one sleep cycle, it may be because they cannot bridge that sleep cycle just yet!
Strategies to Address Baby Treating Bedtime Like a Nap
Now that we know some possible reasons why your baby thinks bedtime is a nap, let's discuss what to do when your baby treats bedtime like a nap:
Establish a Consistent Bedtime Routine: Create a calming routine that you can perform every night. This might include a warm bath, a gentle massage, a quiet storytime, and cuddles. This routine can be similar to your nap time routine, just maybe a little longer.
Optimize the Sleep Environment: Ensure that the room is conducive to longer sleep at night. This means using blackout curtains to minimize light, maintaining a comfortable temperature, and using a white noise machine to block out disruptive sounds. Consistency between nap and nighttime environments in terms of bedding and sleepwear can also help.
Watch the Wake Windows: Keeping track of how long your baby is awake between naps can help prevent overtiredness. Staying awake too long before bed may lead to that false start (treating bedtime like a nap). On the other hand… not being awake long enough can also be a cause!
Calm Evening Activities: As bedtime approaches, opt for more soothing, calm activities. Avoid bright screens, loud toys, and energetic play. Instead, you might try soothing music, soft lighting, and quiet play.
Day/Night Confusion: For very young infants, exposure to natural light during the day and dim lights in the evening can help set their internal clocks correctly.
Sleep training: Allowing baby to put themselves to sleep initially at bedtime can help them bridge that next sleep cycle and eliminate the waking that happens right after bedtime.
How a Sleep Consultant Can Help
Working with a sleep consultant can be a game-changer for families struggling with these issues. As a specialist in young infants' sleep training and supporting breastfeeding families, I understand the unique challenges you face. Together, we can develop a customized plan that respects your family's needs and values, whether you're leaning towards gradual sleep coaching methods or need strategies that support sustained breastfeeding.
Personalized support doesn't just end with a plan; it's about adjusting and refining strategies as your baby grows and changes. It's also about support - having someone to reach out to when you're unsure or when the plan needs tweaking. This tailored approach helps ensure that solutions fit your baby's and your family's needs perfectly, making the process of sleep training feel more secure and less overwhelming.
If your baby treats bedtime as a nap, it's a sign that they need a little help distinguishing night from day. By establishing a consistent routine, optimizing the sleep environment, and adjusting daily schedules, you can help your baby settle into a pattern that allows for more restful nights.
Remember, you don't have to navigate this journey alone. Working with a sleep consultant can provide you with the support and guidance you need to make sleep training a success. If you're ready to transform your nights from restless to restful, consider reaching out for personalized, expert help. Together, we can ensure your baby—and you—get the sleep you deserve.
