Catnaps: Why They Happen and What You Can Do About Them

If your baby has ever drifted off for what felt like the perfect nap — only to wake after 25 minutes, cranky and still tired - you’re not alone. These short daytime sleeps (known as catnaps) are one of the most common challenges we see in the first year of life.

But here’s the thing: catnapping isn’t always a problem. In fact, it's often just part of normal developmental sleep. Still, when your little one is consistently waking after one sleep cycle and struggling to connect another, it can leave both of you feeling flat.

Let’s explore why catnaps happen and what you can do to encourage longer, more restorative naps during the day.

What exactly is a catnap?

A catnap is typically a short nap that lasts less than 45 minutes - around the length of one full baby sleep cycle. Some babies wake after 20 minutes, some closer to 40, but the result is the same: they haven’t quite had enough rest to feel refreshed, and may be clingy, cranky or harder to settle.

While short naps can be normal in younger babies, if your little one is over 5 or 6 months and still struggling to nap longer, it might be time to adjust a few things in their day to help support more consolidated sleep.

Why do catnaps happen?

  1. Your baby hasn’t yet learnt to connect sleep cycles: Between each sleep cycle, there’s a brief period of wakefulness. If your baby doesn’t know how to self-settle, they may fully wake rather than drifting into another cycle.
  2. They're overtired: An overtired baby is harder to settle and more likely to wake sooner. It can become a tricky loop - they’re overtired from not napping long enough, which makes the next nap even harder.
  3. They're undertired: Yep, the opposite can also be true. If a baby hasn’t had enough awake time before their nap, they may not be tired enough to sleep longer.
  4. External disruptions: Bright rooms, household noise, or a change in environment can all contribute to early wake-ups - especially if your baby is already a light sleeper.
  5. Feeding and digestion: Sometimes, babies who have a small feed or are working hard to digest their last meal might find it tricky to nap deeply.

So, what can you do about it?

While there’s no one-size-fits-all solution (every baby is wonderfully unique), here are some of the strategies we regularly recommend to families experiencing catnaps:

  1. Set up a consistent nap routine: Babies thrive on predictability. A short wind-down ritual (nappy change, sleep cue phrase, cuddle or lullaby) signals that sleep is coming and helps regulate their body clock.
  2. Watch those wake windows: Wake windows can be a game-changer. If your baby is waking early from naps, try adjusting their awake time slightly - sometimes it only takes 10–15 minutes of extra play to make a big difference.
  3. Help them learn to resettle: For babies over 5–6 months, gently giving them space to try and resettle on their own between cycles can help them develop self-soothing skills. This doesn’t mean leaving them to cry, but rather not rushing in at the first sound.
  4. Make the environment nap-friendly: A dark, quiet room (or white noise), a comfortable cot or bassinet, and consistent sleep space all help cue the brain for rest.
  5. Prioritise full feeds: Make sure your baby has had a good feed before their nap, especially during the 3–6 month stage where hunger can still be a major driver of short naps.

When to ride it out

It’s worth remembering that short naps are not always a problem. For babies under 4 months, catnapping is developmentally appropriate - and trying to force longer naps may only leave you both frustrated. If your baby is waking happy and content, even after a short nap, they might just be getting what they need.

But if they’re consistently waking upset, struggling through the day, or you’re feeling completely touched out from resettling every 30 minutes - we’re here to help.

At SleepBaker, we take a gentle, evidence-informed approach to sleep. Whether you’re navigating catnaps, early mornings or overnight wake-ups, our team can help create a plan that’s tailored to your baby, your family, and your values.

💤 Need more support with naps or day sleep routines? Explore our Sleep Guides or book a 1:1 consultation with one of our certified consultants.