Nap. It’s a small word, but for children and parents a hugely important one.
Naptime offers children much-needed rest to wake up refreshed and alert, while also giving parents a brief oasis during the day to tackle household chores or just unwind. Naps also help keep kids from becoming overtired, which not only takes a toll on their moods, but also may make it harder for them to fall asleep at night.
“Sleep is a major requirement for a child’s growth, development and overall health,” said Elizabeth Bucchieri, MD, (known as Dr. Zizzy by patients), a pediatrician at Akron Children’s Pediatrics, Beachwood. “Crucial physical and mental development occurs in early childhood, and naps provide much-needed downtime for growth and rejuvenation.”
For young kids to get enough sleep, daytime naps are usually needed. How much sleep kids need varies by age. While every child is different, experts recommend an estimated range for sleep, while following safe sleep practices:
- Babies (0 – 3 months): 14 – 17 hours, including naps
- Babies (4 – 12 months: 12 – 16 hours, including 2 to 3 naps
- Toddlers (1 – 2 years): 11 – 14 hours, including 2 naps
- Preschool (3 – 5 years): 10 – 13 hours, including 1 nap
As any parent quickly learns, the well-being of everyone in the household can depend on how well young kids sleep. Dr. Zizzy answers your top questions about naps to help put any sleep problems to rest.
You can’t force kids to sleep, but you can insist on some quiet time after lunch. Just be sure to place your child in a safe setting during quiet breaks.
How long should my child nap?
On average, babies nap for about an hour. If they wake up after 20 – 30 minutes, allow them to self-soothe and go back to sleep. For toddlers and preschoolers, naps can range from 1 – 3 hours.
However, there will be times when your child has been going full tilt and will need a longer nap, and others when you hear your child chattering away, playing through the entire naptime.
How can I get my child to nap?
The key to encouraging napping is to set up a consistent nap routine early on and sticking to it, just like at bedtime. Dim lights, soft music, a fan or noise machine, and a quiet story can help kids settle into their naps.
Put babies down for a nap while they’re tired, but not yet asleep. Also, it’s important to disassociate sleep from feeding or rocking. When babies need to be rocked or fed to fall asleep, they will require this process each time they wake — even in the middle of the night.
For toddlers and preschoolers, set regular naptimes that are not too close to bedtime — no later than 1:30 p.m. Not wanting to miss out on any of the action, young kids may resist a nap, but it’s important to keep the routine firm and consistent.
“You can give your child the firm, positive message that her body needs rest and your job as her parent is to help her stay healthy,” says Dr. Zizzy. “Remind your child that you and her toys will be there when she wakes.”
What if my child doesn’t sleep?
Kids grow rapidly in the first few months of life, which is why they seem to be such great nappers early on, but around 4 months of age, all of that can change. Fortunately by this age, babies have the ability to self-soothe by chewing or sucking on their hands and sleep training can begin.
“Sleep training is a necessary skill to teach children to fall asleep on their own — one that will be important as they get older,” said Dr. Zizzy. “Place baby on her back in the crib awake and give her the strong, loving message that it’s time to sleep. Your baby may cry at first, but after about a week she should start to fall asleep within 5 to 10 minutes. If you think you can’t tolerate crying, then wait until you can.”
For toddlers and preschoolers, you can’t force them to sleep, but you can insist on some quiet time after lunch. Let your child be alone in her room to play with toys, color or read all on her own without parent involvement. You may be surprised by how quickly quiet time can lead to sleep time — but even if it doesn’t, at least your child is getting some much-needed rest (and you’ll likely benefit from the break, too!).
Most kids stop napping between 2.5 and 3.5 years old. If your child gives up daytime naps, consider setting an earlier bedtime.
How can I tell if my child needs to nap?
A child who isn’t getting enough sleep may:
- Fall asleep or act sleepy during the day.
- Be hyperactive (especially younger children).
- Have trouble paying attention, focusing or following directions.
- Be cranky, whiny, irritable or moody, especially later in the day.
- Have behavior problems.
Why is sleep so important anyway?
It’s hard to listen to your baby cry, but just remember: Babies who sleep well turn into toddlers who sleep well who turn into children, adolescents and then adults who sleep well!
REM sleep is crucial for brain development and helping children succeed during the day when they are learning and living.
“Kids who don’t get enough sleep as they get older can have trouble paying attention, mood swings, behavior problems and learning issues,” said Dr. Zizzy. “We do everything we can to give our kids a good start in life, and successful sleeping is one of the best gifts we can give them.”
If you’re struggling to find a way to get your child to take naps or quiet breaks, talk to your pediatrician about your concerns. If necessary, your child may be referred to a sleep medicine specialist.
