What To Do If Your Baby Won’t Take a Nap
One of the biggest myths I hear from parents is: “If my baby skips naps, they’ll be so tired they’ll sleep better at night.” Sadly, that’s not true!
It can be such a struggle if your baby won’t take a nap.
But here’s the truth: an overtired baby often sleeps worse at night, not better.
Let’s talk about why naps during the day are so important and how they directly impact your little one’s nighttime rest.
The Science Behind Overtiredness
When babies won’t take a nap or don’t nap long enough, their bodies release cortisol (a stress hormone) and adrenaline to help them stay awake. This “second wind” makes it harder for babies to fall asleep and stay asleep. Instead of collapsing into a deep, restorative sleep, an overtired baby often experiences:
- Difficulty settling at bedtime
- Frequent night wakings
- Early morning rising (hello, 4:30 AM!)
- Short, restless stretches of sleep
Think of it this way: naps aren’t stealing from night sleep, they’re actually protecting it. So if your little one won’t take a nap there is hope, keep reading!
Why Good Day Sleep = Better Night Sleep
Babies who nap well during the day are:
- Easier to put down at bedtime – They’re relaxed, not wired.
- Less fussy in the evenings – Goodbye, evening hour meltdowns!
- Able to link sleep cycles – Longer naps and stretches at night.
- More refreshed in the morning – Which sets the stage for better naps again the next day. Yeah!
It’s a beautiful cycle: rested babies sleep better, and better sleep leads to happier days for the whole family.
How to Help Your Baby Nap Better
Here are some gentle steps you can try right away:
- Follow Wake Windows – Wake windows change frequently, make sure you make adjustments as needed.
- Create a Nap Routine – Short, simple, and calming: a feeding, a diaper change, a song. This signals sleep time without overstimulating and helps your little one know what to expect next time.
- Set the Stage – Use a dark room, white noise, and a safe sleep space to encourage longer naps.
- Be Flexible – Some days naps won’t be perfect, and that’s okay. On shorter nap days, move bedtime earlier to prevent overtiredness.
If your baby won’t take a nap, please know you’re not doing anything wrong. Babies aren’t born knowing how to nap, it’s a skill that can be shaped with consistency, support, and the right sleep schedules.
When naps improve, nights almost always improve too!
This is why as a Sleep Consultant I always work on nights and naps together when starting a sleep training method. Your baby’s sleep matters. I have worked with several parents who saw improvement in their baby’s sleep in about 3 days!
Do you want help creating a nap and nighttime routine that actually works? Let’s hop on a FREE 15 Minute Sleep Evaluation Call. During this call I will listen to your concerns and sleep goals for your little one and explain how I can help you and your baby get better sleep.