7 minute read1. They’re overtired
One of the most common culprits behind a tot’s refusal to nap? Overtiredness.
But how can being too tired prevent a baby from sleeping?
While it might seem strange, overtiredness can be just as disruptive as getting too much sleep. Of course, it’s not the end of the world if your baby misses a nap “window”, and they won’t instantly move beyond tiredness into an irretrievable state of sleep refusal, but being awake for too long can sometimes make it more difficult for them to wind down.
The first step to preventing overtiredness is paying close attention to your baby’s sleep cues. Signs like yawning and eye rubbing indicate that your baby is ready for a nap. But it’s equally important to focus on soothing techniques when they are tired — activities such as gentle rocking or a soothing lullaby can help them settle to sleep, even if you miss those early cues.
2. They’re not tired
On the flip side, sometimes babies simply aren’t tired enough to fall asleep. If your baby has recently woken up from a long sleep, or if they haven’t been active enough during their wake window, they might not feel the need to nap. Babies — like us adults — need to expend energy before they’re ready to rest.
Making sure they are really tired enough for bedtime is key — you want their adenosine (the hormone that promotes ‘sleep drive’) to be high enough; so if in doubt, putting them to bed 10-15 mins later can make all the difference.
It’s also important to ensure they have plenty of engaging, age-appropriate playtime and stimulation during their wake windows. For younger tots, this might include tummy time or sensory activities, while older babies might benefit from some supervised exploration, or a session in a jumper.
Outdoor time can be super helpful, too, as exposure to natural light helps to keep your little one’s internal clock ticking over properly, and will help them to build a more solid sleep schedule.
3. They need changing
A wet or dirty diaper is another common reason for napping issues. It’s not hard to see why — would you want to fall asleep in a soiled diaper?!
Fortunately, avoiding this scenario is very simple — just ensure your tot has a fresh diaper before every nap. And if your baby tends to wet their diaper through quickly, consider using a more absorbent overnight diaper, or adding a removable ‘booster’ pad.
This said, if your baby is still refusing to nap despite their sparkling clean underwear, double-check the rest of their outfit. Could they be too hot? Too cold? Adjust accordingly, and your little one should find it much easier to drift off.
4: They’re in “sleep regression”
The infamous 4-month sleep regression can wreak havoc on even the best baby sleep routines. During this phase, your baby’s sleep patterns mature, becoming more like those of an adult. Whilethis is a normal and healthy developmental milestone, it often leads to shorter naps and more frequent night wakings.
The key to surviving the 4-month sleep regression is consistency. Stick to your baby’s regular sleep schedule as much as possible, and continue with their usual nap and bedtime routines. Offering extra soothing during this time, such as rocking, patting, or using white noise, can help ease the transition.
Remember, this regression is temporary, and with patience and persistence, your baby will return to more predictable sleep patterns in a few weeks.
5. They need a calmer sleeping environment
Babies are unbelievably sensitive to their surroundings, and an overstimulating environment can make it difficult for them to settle down and get some shuteye. Bright lights, loud noises, or even certain odors can all affect their sleep.
Creating a calming environment is essential. Here are some of the ways you can help create the perfect sleep environment for your little one:
Darken the room with blackout curtains
Use white noise to mask background sounds
Keep the temperature at a comfortable, cozy level — ideally between 68–72°F (20–22°C)
Introduce a soothing pre-nap routine with calming activities like reading or a lullaby
Establish a consistent sleep schedule, including naps, to promote a healthy routine
6. They need a better schedule
Babies thrive on routine, and an inconsistent or misaligned nap schedule can lead to frequent battles at naptime. If your baby’s naps are too short or too far apart, they may struggle to fall asleep or stay asleep.
To create an effective schedule, start by determining your baby’s age-appropriate nap needs. For example, newborns might need four or more naps a day, while older babies might consolidate to two or three.
Stick to the same wake-up time each morning and aim for consistent nap times, adjusting slightly as needed to align with their natural sleep rhythms. Over time, your baby will come to expect naps at the same times each day, making the process much smoother.
How often should my baby nap?
The number of naps your baby needs varies by age. Newborns, for example, can sleep for around 16-18 hours a day (lucky or what?!), spread across several naps throughout the day and night. By 6 months of age, most babies take 2-3 naps per day, totaling around 3-4 hours of daytime sleep — though it’s very individual and can be much less than this! As they approach their first birthday, most tots will be happy with just a single nap a day.
Not all babies are the same, though. Some might drop naps earlier or later than average, so don’t be too concerned if your little one’s naps are a little out of the “ordinary”. And if you do suspect something else is at play, try keeping a sleep diary — this can help you track patterns, and can prove invaluable should you choose to consult a pediatrician later on down the line.
Should I put my baby to bed early if they’ve missed a nap?
Yes, putting your baby to bed earlier can often help compensate for a missed nap. When babies miss naps, they accumulate “sleep debt,” which can make it harder for them to settle at bedtime. Moving bedtime forward by 15-30 minutes can help offset this.
However, be mindful not to push bedtime too early, as this could lead to an early-morning wake-up. Striking the right balance is key, and you may need to experiment to find the sweet spot for your baby. If they seem especially overtired, a calming bedtime routine such as a warm bath and a soothing lullaby can help them wind down.
Is it normal for babies to fight naps?
Of course! Nap resistance is a common issue, and can be affected by all sorts of factors; teething, growth spurts, sleep regression, overstimulation, overtiredness — you name it.
But while it can be frustrating, it’s typically a phase that passes with time. Moreover, sometimes it’s worth relenting and simply getting on with your day — get out and about with your baby and if they fall asleep in their pram or in the sling, that’s okay! You don’t need to spend all day in a dark room waiting for them to nap at the expense of your mental health.
Naptime can certainly be tricky, but with patience, adaptability, and a little consistency, you’ll find a rhythm that works for both you and your baby. Experiment, figure out what works for you and your little one, and take a scroll through our archive of articles in your downtime — you’ll be a naptime expert in no time!
Reviewed by Rosey Davidson, Sleep Consultant, founder & CEO, in December 2024.