9 minute readWhat are contact naps?
As the name suggests, a contact nap is when your baby falls asleep while in close physical contact with you — such as lying on your chest or being held in your arms. It’s different from co-sleeping because, during a contact nap, the only one who should be sleeping is your baby!
What are the benefits of contact naps?
Having your newborn fall asleep while wrapped in your arms or snuggled into your chest can be a delightful, rewarding experience for both of you, helping to grow your mutual attachment and often encouraging your baby to sleep more soundly. Here are just some of the reasons many parents and babies swear by contact naps:
They can strengthen the parent-baby bond. Regular, close physical contact with your baby (particularly skin-to-skin contact or “Kangaroo Care”) is often crucial in forming a strong emotional bond between the two of you, with your little one relishing the security and comfort you offer.
Your baby may fall asleep quicker. Since the sensation is thought to be a little similar to being in the uterus, you may find that your baby settles more quickly into a deep, restful sleep during a contact nap than when put down in their crib or bassinet, particularly during the newborn stage.
They can help regulate your baby’s breathing and heart rate. Believe it or not, the calming effect of sleeping in such close proximity to you can help your baby maintain a regular heartbeat and consistent breathing pattern.
They can help reduce your stress levels. Studies have revealed a clear link between parent-baby contact and the release of oxytocin, or the “love hormone”. This can improve your mood while reducing stress and anxiety.
Are there any downsides to contact naps?
Is contact napping bad for your baby? Not at all, as long as you’re doing it safely — which we’ll come to shortly. That said, there might be reasons you’d rather discourage your baby from regularly falling asleep on or against you. Such as:
It might be uncomfortable for you. While your baby may feel no comfort like snugging into your chest for a snooze, staying in one position to accommodate your tot isn’t always the most relaxing experience for your body.
You have limited freedom to move around. You can use a baby carrier for contact naps, but otherwise you’re often pretty restricted when your baby is napping in your arms. You might be unable to do things like carrying out chores, making lunch, or taking a shower, for example.
Your baby can become overreliant on contact. At some point, you’ll likely want your little one to gain more sleep independence, which can prove more challenging if they regularly fall asleep on you and learn to rely on contact to soothe them to sleep.
Regular contact naps might also become a problem if you’re planning to return to work, especially if all (or most) of your baby’s current naps tend to start with them falling asleep on you. We’ll cover some of the ways you can reduce reliance on contact naps later in this article.
Are contact naps safe for babies?
Yes, contact naps are generally perfectly safe for your baby, but on one very strict condition — you must remain awake and alert while your little one sleeps. If you’re both asleep, you have little control over your baby’s movements, and this can risk them falling or wriggling into an unsafe position.
In fact, it’s thought that “accidental co-sleeping” can increase the risk of sudden infant death syndrome (SIDS) by up to 50 times, so it’s really important to avoid situations where it’s likely you’ll fall asleep while in contact with your baby — like lying on a comfy bed or reclining on the sofa when you’re feeling sleepy yourself.
How to make contact napping safe for your baby
As we’ve outlined above, there’s really just one golden rule when it comes to contact naps and it’s that you avoid falling asleep when your baby is snoozing on (or against) your body.
Admittedly, this can be easier said than done when the demands of parenting take their toll on your energy levels, but there are ways you can help yourself stay alert and keep your baby safe during a contact nap. For example:
Ensure someone else is nearby. If your baby falls asleep on you and there’s even the slightest possibility you might drift off too, it’s essential that you’re not alone. Make sure a partner, friend, or family member is close by so they can gently wake you up or take your baby from your arms.
Avoid contact naps when you’re feeling drowsy. Being tired as a new parent pretty much comes with the job description, but if you’re feeling particularly sleepy it might be better to put your baby down for a nap in their crib or bassinet rather than letting them fall asleep on you.
Don’t let yourself get too comfortable. Contact naps in bed or on a squishy sofa might feel nice for both of you, but there’s a greater likelihood you’ll fall asleep too if you’re lying down or reclining. Instead, sit upright in a high-backed chair or stand up (or walk around) while your baby sleeps in your arms.
“Wear” your baby. Baby carriers can be great for contact naps, giving you the freedom to move around (and avoid dozing off) while still offering them the reassurance of sleeping close to you. Just make sure your baby is secured tightly, their back is supported, and their chin is off their chest so their airways are open.
Is it safe to co-sleep with your baby?
While falling asleep together when in contact with your baby is advised against, it’s generally okay to sleep side-by-side in a bed as long as you follow safe sleep guidelines. For example:
Keep adult bedding and pillows away from your baby
Remove any slatted or decorated headboards
Never allow other children or pets into the bed too
Ensure there’s no way for your baby to become or trapped or fall out of bed
Never, ever leave your baby alone in an adult bed
You should never co-sleep if you (or anyone else in the bed) smokes or has recently consumed alcohol or taken drugs, or if your baby was born prematurely (before 37 weeks of pregnancy).
When do babies outgrow contact naps?
Some babies take to sleeping independently quite naturally — and may instinctively develop a preference for being laid down to sleep over napping in your arms — while others might be less likely to “outgrow” contact naps and take a little more encouragement to forgo the reassurance of a body-to-body snooze.
There’s not necessarily a right time to stop contact naps, but while newborns often crave the security of being close to you as they sleep, you may find you’re able to start introducing independent sleeping more often from around 4-6 months — which can give both of you a little more freedom and independence.
There’s no harm in continuing contact naps past this point, per se, but you potentially risk your baby becoming overly reliant on you in order to doze off, and you may decide that encouraging them to sleep independently is better for both of you in the long run — not that you have to completely abandon the occasional nap on mommy or daddy, of course!
How to “wean” your baby off contact naps
If your baby has become a little too dependent on contact naps and you want to encourage a more independent approach to napping — or you simply feel the time is right to lay them down to sleep more often than not — there’s a chance they’ll put up a little resistance at first. If that’s the case, there are a few techniques you can try to help ease the transition:
Put them down when they’re drowsy but not asleep. Key to encouraging self-soothing and independent snoozing is laying your baby in their crib when they’re on the verge of sleep but still awake. This can get them used to falling asleep by themselves rather than only when in contact with you.
Create a consistent sleep routine. Babies thrive on familiarity, and it’s often easier to encourage them to sleep independently by sticking to a regular schedule and keeping their sleep environment consistent — this can introduce “sleep cues” that they learn to associate with being put down for a nap.
Try swaddling. Swaddling involves gently wrapping your baby’s body in a light blanket or sheet, somewhat mimicking the sensation of being nestled in the womb. This can help your baby feel safe, secure, and calm in their crib, and encourage them to drift off to sleep without needing to be held. Just remember to follow safe swaddling guidelines.
Bring in additional soothing techniques. Your warmth, smell, and the gentle rhythm of your heartbeat can be like a tranquilizer to your baby, but there are other ways to soothe them to sleep, such as introducing white noise, offering a pacifier, giving them a gentle massage, or singing a soothing lullaby.
For more tips on turning your baby from a clingy contact-craver to a self-reliant snoozer, take a look at our guide to What to Do When Your Baby Won’t Sleep Without Being Held.
In conclusion, are contact naps safe? Yes, as long as your baby is the only one snoozing and you’re wide awake. Are they enjoyable? Almost always. Essential? No, but they’re often a great way to bond with your baby and get them sleeping more soundly.
Remember: when you decide to abandon contact naps is up to you (and your baby) but it is often best to try and encourage a little more sleep independence as your baby gets older. That doesn’t mean a cozy naptime snuggle is totally out of the question, though.
Reviewed by Rosey Davidson, Sleep Consultant, founder & CEO, in November 2024.