How to get cot naps happening
Having your baby take consistent naps in their cot can feel like an impossible dream, especially if they've become accustomed to contact naps, sleeping in the pram, or dozing in the car. While all types of naps have their place in your baby's sleep journey, establishing cot naps can be a game-changer for parents who need some hands-free time during the day.
In this blog, I'll walk you through proven strategies to help your little one embrace cot naps, giving you both the break you deserve and helping them develop healthy sleep habits for the future.
Before We Dive In...
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Why cot naps matter
First, let's be clear - there's nothing wrong with contact naps, pram naps, or car naps. All sleep is valuable for your baby's development. However, there are several benefits to establishing cot naps:
• Consistency: Your baby learns to sleep in the same environment day and night
• Independence: Your baby develops self-settling skills
• Freedom: You get precious hands-free time during the day
• Flexibility: You're not tied to driving or walking for naps
• Longer sleep: Many babies eventually sleep longer in a familiar sleep space
Understanding your baby's sleep needs
Before diving into cot nap strategies, it's crucial to understand how much daytime sleep your baby actually needs. This varies significantly with age:
• Newborn to 3 months: This can vary from 5-6 hours of daytime sleep in the early days to 3.5 hours as they get closer to 3 months.
• 3-6 months: 2.5- 3 hours of daytime sleep
• 6-9 months: 2 hours 30mins - 2 hours 45mins of daytime sleep
• 9-12 months: 2-2.5 hours of daytime sleep
• 12-18 months: 2 hours of daytime sleep
Knowing these guidelines helps ensure you're attempting cot naps at appropriate times when your baby is actually tired enough to sleep, but not overtired.
👉 If you want to know exactly how to help your baby become a great sleeper without leaving them to cry-it-out, our award-winning Sleep Courses walk you through the full method in step-by-step video lessons. Everything you need to feel confident, plus a 30-day money-back guarantee so there's zero risk.
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Creating the perfect sleep environment
A conducive sleep environment significantly increases your chances of successful cot naps. Here's how to optimize your baby's sleep space:
Darkness
The darker the room, the better - particularly for early risers or babies who take short naps. Natural light tells the body it's time to wake up, so invest in quality blackout blinds that eliminate all light leaks. A well-fitted blackout blind or blackout curtains are ideal, and if that's outside your budget, temporary solutions like travel blackout blinds with suction cups work well too.
Temperature
Keep your baby's room between 16-20°C (61-68°F). This might feel cool to you, but babies actually sleep better in slightly cooler environments. During warmer months, dress your baby lightly, and in colder months, layer appropriately with a sleeping bag of the right TOG rating.
White noise
Many babies sleep better with white noise as it reminds them of the sounds they heard in the womb. Ensure any white noise machine plays continuously throughout the nap, rather than stopping after a set period. This is particularly helpful if you have older siblings or live on a noisy street.
Clear cot
Keep the cot clear of toys, pillows, or other distractions. Your baby should associate their cot with sleep, not play. A simple, uncluttered sleep space helps your baby focus on the task at hand - sleeping!
Getting started: Your cot nap transition plan
Transitioning to cot naps works best with a gradual, consistent approach. Here's a step-by-step plan to set you up for success:
1. Start with the morning nap
The morning nap is typically the easiest one to transfer to the cot, as sleep pressure is high after night sleep. Many babies are more willing to try something new earlier in the day when they're less overtired.
2. Establish a mini nap routine
Create a condensed version of your bedtime routine to signal that sleep is coming:
• Dim the lights 10-15 minutes before nap time
• Change diaper and dress in comfortable sleep clothes
• Put your baby in their sleeping bag
• Read a short, calming story
• Sing the same lullaby every time (consistency is key!)
• Place in the cot with a gentle "I love you, sleep time"
3. Choose your settling method
Based on your baby's age and temperament, decide whether you'll stay in the room or use a check-and-return approach. If you’re unsure what that might be, we offer two at the sleep chief: Controlled comforting and controlled crying. I talk you through them in lots of detail on my sleep programmes:
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4. Set a time limit
To maintain your sanity and prevent overtiredness, set a maximum settling time for each nap attempt.
If your baby hasn't settled within this timeframe, move to your Plan B (contact nap, carrier, pram) to ensure they get the sleep they need. Tomorrow is another day to try again!
Common challenges and solutions
The 30-40 minute catnap challenge
Many babies wake after just 30-40 minutes - the length of one sleep cycle. When this happens:
1. Don't rush in! Give them some time to see if they'll drift back to sleep independently
2. If they're crying, attempt to re-settle using your chosen method
3. Be consistent with your approach - it can take 7-10 days of consistent re-settling before they learn to connect sleep cycles
4. Set a limit on re-settling attempts (around 15-25 minutes depending on age)
If your baby is taking consistent 30-40 minute naps, it could indicate they're not building enough "sleep pressure" between naps. Try extending their awake windows by 15-30 minutes before naps.
The lunchtime nap is often the most important and can be the hardest to extend, so be patient and keep the hope! If your baby wakes up early from their lunchtime nap, then try to consistently re-settle them for up to 25 minutes each time they wake early. If they won't extend this nap, adjust your afternoon plans accordingly.
👉 If you want a clear plan that fits your baby's exact age and stage, our Sleep Courses break the full method down into short video lessons you can follow at your own pace. No cry-it-out. No guesswork. Just everything you need to go from surviving parenthood to enjoying it. 30-day money-back guarantee included.
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Building consistency: The key to long-term success
Consistency is absolutely crucial when establishing cot naps. Here's why:
1. Same settling method every time: Use the exact same approach for all naps and bedtime
2. Same sleep cues: Consistent sleeping bag, white noise, darkness, and pre-sleep routine
3. Same response to early wakes: Be consistent in your re-settling attempts
4. Clear your calendar: For at least 7-10 days, prioritize being home for naps to establish the routine
It might be tempting to try something different each day, but this confuses your baby and prolongs the transition period. Commit to your approach for at least a week before making adjustments.
Parent success story
"After months of contact naps and 30-minute catnaps, I was desperate for my 6-month-old to nap in his cot. The first few days were challenging - lots of crying and resistance. But by consistently using the controlled comforting method and refusing to give up, we started seeing improvement. By day 10, he was taking a solid 2-hour lunchtime nap in his cot! That precious time has been life-changing for me - I can actually eat lunch, shower, or just breathe without holding him. Best of all, his night sleep has improved dramatically too!"
Lucy, mom to 6-month-old Max
Keep going!
Remember that transitioning to cot naps is a learning process for both you and your baby. There will be challenging days and moments when you question if it's worth the effort - it absolutely is! The skills your baby develops through learning to sleep independently in their cot will serve them (and you) for years to come.
Be patient, stay consistent, and celebrate the small victories along the way. Before you know it, your baby will be happily napping in their cot, giving you those precious moments of freedom during the day.
