When working on sleep routines and making changes to settling, many parents and caregivers quickly discover that naps often feel more challenging than nighttime sleep. This is so common and although it can feel very frustrating the reason is simple: it's rooted in the fundamental differences between daytime and nighttime sleep, sleep cycle biology, and environmental factors. Understanding why this happens can help manage your expectations and create a more effective plan for supporting better daytime sleep with your little one.
Biological Differences Between Day and Night Sleep
Night sleep is naturally more consolidated than naps because our circadian rhythm is programmed for a longer, uninterrupted sleep period at night. This rhythm is driven by melatonin, the sleep hormone, which peaks in the evening and decreases during the day. Conversely, the hormone cortisol, which promotes wakefulness, is higher during the day. These natural hormonal patterns mean that daytime sleep is lighter and more fragmented, making naps harder to achieve and maintain than stretches of sleep overnight.
Shorter Sleep Cycles During the Day
Daytime sleep cycles are shorter than nighttime ones, typically lasting around 45 minutes for infants and toddlers, compared to 90–120 minutes at night. This means there are more frequent opportunities for your little love o wake fully during a nap cycle transition. If your baby relies on settling support from you or a sleep associations to link sleep cycles, they may find it harder to link sleep cycles during the day, leading to shorter or disrupted naps.
Environmental Factors
Daytime is inherently less conducive to sleep. Light levels are higher, and household and environmental noises are more readily available to disrupt naps and settling. Even with blackout curtains and white noise, these factors can still influence your baby's ability to fall and stay asleep during the day. Your family’s daily routine often introduces stimulation, such as outings or playtime, which can affect nap readiness and wind down routines too (cue FOMO at nap time!)
Sleep Pressure Differences
Sleep pressure—the drive to sleep after a period of wakefulness—is typically lower during the day than at night. At night, a child’s body has accumulated hours of wakefulness, resulting in higher sleep pressure that helps them fall asleep more easily. During the day, the shorter wake windows mean there’s less accumulated pressure, making it easier for them to resist naps.
Adjusting to New Settling Methods
When supporting changes to settling—such as moving away from feeding or rocking to sleep—children often require time to adjust. At night, the stronger biological drive for sleep can sometimes override the challenges of new settling methods, allowing children to fall asleep despite the changes (hence why we recommend starting at bedtime with a settling method). During the day, however, the lighter sleep drive makes it harder for children to adapt, resulting in more resistance or difficulty achieving a full nap.
How to Support Better Naps During Settling Changes
While naps may take longer to improve than nighttime sleep, there are strategies to help support the process:
Consistency is Key: Use the same settling techniques for naps as you do at bedtime to reinforce new patterns - the more the practise the quicker they will pick it up.
Optimise the Sleep Environment: Ensure the nap space is as dark and quiet as possible, using blackout curtains and white noise.
Time Naps Strategically: Aim for naps when sleep pressure is high, avoiding overtiredness or undertiredness. If you need support, grab one of our age appropriate routine guides.
Be Patient: Understand that naps may remain inconsistent for a period while your child adjusts to new sleep patterns.
Celebrate Small Wins: A short nap is still progress! Recognise small improvements as your baby learns to navigate daytime sleep.
While naps can be trickier to establish during settling changes, understanding the biological and environmental factors at play can help ease the frustration. With patience, consistency, and realistic expectations, daytime sleep will gradually improve, supporting your child’s overall sleep needs and helping the entire family rest easier.
If you need some sleep support and you are ready to make a change our team of experts are here for you! Book a discovery call and let's chat about your little one's sleep and how we can help your family get the rest you all need to thrive.
Comments