Has your little one just fallen asleep when before you’ve had a chance to sit down, they’re awake again?
Short naps can make the whole day feel like a cycle of settling, soothing and watching the clock. I understand how exhausting that can be, especially when you’re already running on broken sleep.
What is catnapping?
“Catnapping” is a common phrase parents use for short naps, often around 20–45 minutes. It isn’t a medical term, and there’s no single agreed definition of a “short nap”. Children’s nap patterns vary with age and from child to child. A review of studies on children’s naps also found that research doesn’t use one consistent definition of nap length.
Short spells of sleep are especially common in young babies, who tend to sleep in shorter stretches throughout the day and night. As babies grow, their sleep patterns change. So a short nap on its own doesn’t necessarily mean that anything is wrong.
What should I look out for?
Rather than focusing only on the number of minutes, look at the bigger picture:
Your child’s age and nap pattern: nap needs and routines change as little ones grow.
How they seem when they wake: do they seem content and ready to play, or still tired and unsettled?
The rest of their day: note when they wake, when naps happen, how long they last, and bedtime.
How they’re settling: are they calm and comfortable, or having a hard time settling before each nap?
Any recent changes: illness, discomfort, teething, new skills or a change to the usual routine may affect sleep.
A few days of notes can help you spot patterns without needing to track every minute forever.
Why might naps be short?
There isn’t one explanation that fits every child. Sometimes short naps are simply part of their current stage of development. Other times, the timing of a nap may be worth looking at: a little one who has been awake for a long time may be very tired, while one who has only just woken may not be ready for another sleep yet.
The way a child settles can also be part of the picture. If they wake and need the same comfort or support to settle again, that may be something you want to explore gently. It doesn’t mean you’ve done anything wrong. Every family finds the ways that help them get through the day.
How can I gently work on catnapping?
You don’t have to force every nap to be longer. If your child wakes happy and seems well rested, a short nap may be working for them. If they’re regularly waking tired and the short naps are making the day difficult, here are some gentle places to start:
Look at a few days as a whole. Note wake-up time, naps, bedtime and how your child seems during the day. This can show whether there’s a pattern.
Review nap timing. Consider how long your child has been awake before the nap, alongside their age and sleepy cues. Try small changes rather than keeping them awake for much longer or making several changes at once.
Create a simple wind-down. A few familiar, calming steps before a nap can help your child know that sleep is coming. A predictable routine can be helpful for young children, but it should suit your family.
Offer comfort in a way that feels right for you. If your little one wakes early, you can pause and see how they are, then offer support if they still seem tired. You don’t have to leave your child to cry.
If the waking is a sudden change, your child seems unwell or uncomfortable, or you’re concerned about their sleep or wellbeing, speak with your health visitor or GP. The NHS also recommends talking to your health visitor if you need more advice about your baby’s sleep. NHS: helping your baby to sleep
Catnapping can be frustrating, but it doesn’t mean you’ve failed or created a problem. With a little time, a closer look at your child’s routine, and changes that feel manageable, you can begin to understand what may be going on. Every child is different, and support should feel gentle and right for your family.
Would you like support with your little one’s sleep?
If short naps are leaving you exhausted and you’re not sure what to try next, I’d love to listen. I offer a free 15-minute discovery call so we can talk about your family’s sleep needs, your sleep goals and see whether I can help.
