Nap or early bedtime: when to know
It’s late afternoon, and your little one is clearly tired. They’re rubbing their eyes, and those familiar yawns are coming more frequently. But bedtime is only a few hours away. Do you put them down for a late nap, or do you opt for an early bedtime? The decision between a nap or early bedtime isn’t always straightforward. How do you know which one to choose?
We’ve got you, mama.
From understanding your child’s sleepy cues to recognizing the benefits of an early bedtime, let’s explore the key considerations to help you make an informed and nurturing choice.
Total day sleep recommendations
Understanding your child’s sleep needs requires both your intuition, and a little bit of science! When deciding whether to offer one more nap, or an early bedtime, you do want to consider how much sleep your child has had for the day based on the recommended totals below (based on the National Sleep Foundation). Sometimes too much day sleep can lead to issues like early risings or night wakings. Keep in mind these are ranges and will vary for each child.
Here’s a look at the recommended sleep duration for various age groups in a 24-hour period, including naps:
Newborns (0-3 months)—Should get 14-17 hours of total sleep in a 24 hour period. Newborns are still adjusting to life outside the womb, and their sleep patterns may be irregular. Because newborns have a later bedtime, and are in and out of sleep all day, offering another nap usually makes most sense if bedtime would have to be before 7/730pm based on their last wake-up.
Infants (4-12 months)—In this stage we are aiming for a minimum of 2.5-4 hours of day sleep depending on your child’s age. If your baby has met these requirements by the afternoon, you might opt for an early bedtime so they don’t exceed day sleep totals. Ideal bedtime in this stage is between 7-8pm.
Toddlers (1-2 years)—Should get between 1.5-3 hours of day sleep depending on age. This is usually more straight forward for toddlers, as a schedule is usually set at this point but can still vary. Ideal bedtime in this stage is between 7-830pm (or earlier if dropping a nap).
You’ll notice that these guidelines provide a range rather than a specific number, reflecting the individual differences in sleep needs among children. By aligning with these recommendations and tuning into your child’s unique cues, you can foster a healthy sleep pattern that nurtures their growth and happiness.
Awake windows and sleepy cues
Both awake windows and sleepy cues play a big role in deciding whether to offer one more nap or an early bedtime. Observing signs like yawning, eye rubbing, or irritability can help you determine if your baby can make it to bedtime or not. If it’s clear your child won’t make it then you know to offer another nap. You also want to ensure your child isn’t exceeding the recommended awake windows before bed, so if that is the case you likely need to offer another nap. For example: If your baby is 5 months old, their last awake window before bed should be no more than 2.5 hours. The earliest bedtime I recommend for this age group is 6pm, so if they are up from their last nap at 3pm, that would be too large of an awake window. In this case another cat nap would be a better option that trying to do an early bedtime.
Your child’s age
As mentioned before, newborns generally have a later bedtime because of the lack of melatonin production and circadian rhythm. Because of this, your newborn’s bedtime will fluctuate and might be as late as 10pm some nights. But for babies —5 months and older, circadian rhythm and melatonin are working in your child’s favor at night and because of this you want to try to aim for an earlier bedtime most nights, ideally between 7-830pm depending on age. Taking into consideration your child’s age, awake windows, and sleepy cues, you can usually tell whether another nap is needed or if you should move up bedtime.
Avoiding overtiredness
Missing the optimal sleep window can lead to overtiredness, causing the body to produce hormones like adrenaline and cortisol that make it harder to fall asleep. This is where the choice between a nap or early bedtime becomes critical. If pushing your child’s awake window is sure to cause your child to become overtired, then definitely offer another nap. In many cases you only need to offer a 30-45 minute cat nap that serves as a bridge to bedtime.
Benefits of an early bedtime
Deciding between a nap or early bedtime is a common dilemma. While both options have their place, there are many benefits to choosing an early bedtime once your child is 5 months and older.
Maintains circadian rhythm
Your child’s circadian rhythm is a vital internal process that regulates their sleep-wake cycles over a 24-hour period once your baby is 4 months or older. It essentially serves as their internal body clock, guiding them to sleep at the right times.
When deciding between a nap or early bedtime, it’s important to consider your child’s circadian rhythm. Allowing a late nap or postponing bedtime beyond the usual hour can disrupt this delicate balance, throwing off the body clock. This misalignment can lead to increased sleep challenges in the future. Choosing an early bedtime that aligns with your child’s circadian rhythm can support their natural sleep patterns.
Getting better sleep
Deciding between a nap or early bedtime requires thoughtful consideration and attention to your child’s needs, and remember you are the expert and you get to make the decision! Hopefully these tips help guide your decision, but ultimately you know your baby best so simply make the decision that you think makes most sense for your baby in the moment.
Finally, if you find yourself needing a guiding hand, My Sweet Sleeper is here for you. We believe in providing personalized support tailored to your family’s unique needs. Whether through one-on-one coaching sessions or our comprehensive virtual classes and ebook sleep guides, we’re committed to helping you and your little one to sleep more sweetly.
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