Handling Naps versus Night Sleep: Sleep Training Strategies for Both

8 August 2025

Sleep training is one of the hottest topics in parenting—right up there with potty training and picky eating. And if you're in the thick of sleep struggles, you already know there’s a big difference between daytime naps and nighttime sleep when it comes to getting your little one to sleep peacefully.

Some parents swear their baby can nap like a champion but struggles at night. Others have a baby who sleeps well at night but fights naps like a mini ninja. So, how do you handle naps versus night sleep when sleep training? Let’s break it down into simple, actionable strategies that will help your baby (and you) get the rest you both desperately need.

Understanding the Differences Between Naps and Night Sleep

While sleep is sleep, naps and nighttime rest serve different purposes for your baby's development.

- Naps are shorter sleep periods that help prevent overtiredness, regulate emotions, and promote learning.
- Night sleep is when the body and brain do most of the deep restoration work needed for growth and development.

Because of these differences, sleep training for naps isn’t necessarily the same as sleep training for nighttime. Different challenges come with each, and knowing how to approach them can make all the difference.

Why Naps Can Be More Challenging

If you’re dealing with nap resistance, you’re not alone. Here’s why daytime sleep can be tough:

1. Lighter Sleep Drive: During the day, babies don’t have the same deep biological urge to sleep as they do at night. Their sleep pressure builds more slowly, making it easier for them to resist naps.
2. Distractions Galore: The world is bright, noisy, and way too interesting for many babies to settle down easily.
3. Shorter Sleep Cycles: Naps often get broken up by short sleep cycles, leading to those dreaded 30-minute naps that don’t quite do the trick.
4. Changing Wake Windows: Babies’ wake times change rapidly as they grow, and that shifting schedule can throw naps off.

So, how do you get naps on track?

Sleep Training Strategies for Naps

1. Set a Nap-Friendly Environment

You know how hard it is to sleep when the sun is shining through the window? Your baby feels the same way! The best nap settings should mimic a nighttime sleep environment.

- Use blackout curtains to block out light.
- Turn on a white noise machine to drown out background sounds.
- Keep the room at a comfortable temperature (68-72°F is ideal).

2. Follow Age-Appropriate Wake Windows

Babies have optimal wake windows based on their age. Keeping them awake too long can lead to overtiredness, making naps harder to initiate and sustain.

Here’s a rough guide:
- 0-3 months: 45 to 90 minutes
- 3-6 months: 1.5 to 2.5 hours
- 6-9 months: 2 to 3 hours
- 9-12 months: 2.5 to 4 hours

Keep track of when your baby starts showing sleepy cues like yawning, eye rubbing, or zoning out, and aim to put them down before overtiredness kicks in.

3. Create a Mini Nap Routine

Just like you have a bedtime routine, a shorter version for naps can signal to your baby that it’s time to sleep. Try a simple 5-10 minute nap routine:

- Change the diaper
- Read a short book or sing a lullaby
- Dim the lights and turn on white noise
- Cuddle for a minute before laying them down

4. Teach Independent Sleep Skills

If your little one relies on nursing, rocking, or bouncing to fall asleep, those sleep habits may make it harder for them to connect sleep cycles during naps. Instead, work on putting them down drowsy but awake to encourage self-soothing.

5. Cap Naps If Necessary

Long daytime naps can cut into night sleep. If your baby seems to be struggling with nighttime sleep, consider capping naps to ensure they’re not getting too much daytime sleep.

- 3-6 months: No nap longer than 2 hours
- 6-12 months: No more than 3-4 hours of total daytime sleep

Sleep Training Strategies for Night Sleep

Night sleep training involves slightly different tactics because your baby’s body is naturally more primed to sleep at night. However, challenges like frequent wake-ups, sleep associations, or separation anxiety can interfere with quality rest.

1. Have a Consistent Bedtime Routine

Consistency is everything when it comes to night sleep. A predictable bedtime routine will signal to your baby that it's time to wind down. Stick to a 20-30 minute routine that includes:

- A warm bath (if it calms them)
- Pajamas and a fresh diaper
- A bedtime story or lullaby
- A feeding if needed
- Turning on a white noise machine
- Laying them down drowsy but awake

2. Establish an Early Bedtime

Contrary to what you might think, keeping your baby up later doesn't always mean they’ll sleep later. In fact, overtiredness can cause more night wakings.

Most babies do best with a bedtime between 6:30-8:30 PM, depending on their age and total daytime sleep.

3. Encourage Self-Soothing

If your baby wakes frequently during the night and needs rocking, feeding, or pacifiers every time, they haven't yet learned how to self-soothe. Teaching them to fall asleep independently (using methods like the Ferber method or gradual fading) can help reduce these night wakings.

4. Handle Night Wakings Strategically

If your baby wakes up in the middle of the night, respond in a calm, consistent manner. If they’re truly hungry, feed them but try to keep interactions minimal—no bright lights, no talking, just a quiet, soothing feed.

If they're waking out of habit rather than hunger, give them a little time (a few minutes) to try to settle back to sleep independently before intervening.

5. Make Night Sleep Boring

Nighttime is for sleeping, not socializing! Keep interactions brief and neutral to avoid reinforcing night wakings.

Naps vs. Night Sleep: How to Handle Both

So, how do you sleep train for both naps and night sleep successfully? Here are some final key takeaways:

- Keep naps and night sleep routines similar—this helps reinforce predictable sleep cues.
- Prioritize night sleep first—babies naturally consolidate nighttime sleep before they master naps.
- Don’t stress short naps—naps improve with age. Focus on offering consistent nap times.
- Use wake windows wisely to prevent overtiredness and undertiredness.
- Encourage independent sleep skills for both naps and nighttime sleep.

Final Thoughts

Whether you're sleep training for naps, night sleep, or both, remember that patience is key. Babies are learning a new skill, and just like learning to walk, it takes time. Some days will feel like a win, while others might feel like a total disaster—and that's okay!

Stay consistent, trust the process, and most importantly, give yourself grace. Your baby will learn to sleep, and you'll all be better rested soon. Hang in there, tired parents—you’ve got this!