Troubleshooting Crap Naps (Without Losing Your Mind)

Let’s talk about the kinda naps that are short, chaotic, unpredictable and make you question everything you thought you knew about sleep.

If your Bub is doing 20-minute catnaps, resisting every cot transfer like you’re laying them on lava or flat-out refusing day sleep altogether... you’re not alone.

Here’s a little guide to help you figure out what the heck is going on and what you can actually do about it.

1. Check the basics first

Let’s start with the boring stuff. Because yes, the simple things do matter.

• Is Bub tired enough?
  Under-tired babes don’t sleep well. You might need to stretch awake times slightly (like 10–15 mins) to see if they settle and sleep better.

• Or overtired?
  An overtired Bub can crash hard… and wake just as fast. If naps are a battle or they’re waking upset at the 30-minute mark, it could be overtiredness.

• Environment check
  Dim room? White noise? Temp okay? Cot comfy? Any sudden bright light or loud noise could be wrecking your nap game.

• Hunger?
  Especially for younger babes if they’re hungry or going through a growth spurt, it might be that food is the missing piece.

2. How are they falling asleep?

Now we’re getting into how your Bub is going to sleep because that plays a huge role in how long they sleep too.

• Are you rocking/feeding all the way to sleep?

• Are they being transferred mid-nap and waking?

• Do they always wake at the same time (e.g. 30–45 mins)?

Short naps are often a sign your Bub hasn’t quite figured out linking sleep cycles yet. Not your fault, not theirs. It’s a skill. And like all skills, it needs practice and support.

If you're aiming for more independent sleep (no pressure if you're not!) helping Bub fall asleep in the same place they’re going to stay asleep can make a big difference.

3. Watch for developmental leaps + nap transitions

There are some nap phases that feel like they’ve been sent to test your soul.

• 4-month regression? That’s not just a phase. It’s a permanent developmental shift.

• Nap transitions? Dropping from 4 to 3, 3 to 2, or 2 to 1 nap can make things feel messy for a little while.

• New skills? Rolling, crawling, standing, chatting to the wall for 45 minutes... all that newness can temporarily mess with naps.

Sometimes, there’s nothing to “fix” but just ride it out, support as best you can and hold onto the knowledge that it won’t always be this wild.

4. Don’t panic about contact naps (if they’re working!)

Here’s your reminder: there’s nothing wrong with contact naps.

They’re not a “bad habit.” They don’t need to be “fixed.” If you’re both happy and they’re sleeping, this is amazing. Don’t let the internet tell you otherwise.

But if you want to make changes because you need a break, or it’s just not sustainable anymore, you’re allowed to work towards something different too.

5. Support matters (and no, you don’t have to do this alone)

If you’re stuck in nap hell and feel like you’ve tried everything, I see you.

It’s not because you’re doing something wrong. Sleep isn’t linear. It’s not a checklist or a magic routine. It’s a combo of biology, temperament, timing and about a hundred other moving parts.

If you’re ready to get some personalised support (minus the BS), I offer custom sleep plans and 1:1 support to help you troubleshoot naps with you, not just throw a template at you and wish you luck.