How to Stop Cat Napping and Encourage Longer Naps

Daytime catnaps — short naps of around 45 minutes or less — are one of the most common challenges parents come to us with. 

For some babies, this kind of nap leaves them refreshed and ready to play. But for many others, catnapping means they wake grumpy, still tired, and needing more sleep — leaving parents with little time to rest or get anything done!

Before jumping into solutions, it’s important to note that some babies are genuinely fine with shorter naps. If your baby wakes happy, plays well, and doesn’t show signs of tiredness until the next sleep, they may simply need less sleep than other babies. In this case, don’t worry too much about nap length — it often improves naturally as your baby grows.

But if your baby seems overtired, cries when waking, or struggles to make it to the next nap, then there are plenty of things you can try to help them get longer, more restful daytime sleep.

Give Your Little One Time to Resettle

From around 8 weeks old, it’s worth giving your baby a few minutes to try resettling if they wake mid-nap. It’s very normal for babies to stir, grizzle, or even cry briefly as they come out of a sleep cycle — especially at the 20 or 45-minute mark.

If you rush in at the first noise, they may become reliant on your help to fall back to sleep. Allowing a short window (around 5 minutes) gives them the chance to learn how to drift off again on their own. If they do escalate to a full cry or seem fully awake, you can then step in with your preferred settling method.

Try Swaddling — Even for Older Babies

Many parents stop swaddling early or don’t consider it during the day — but swaddling can be surprisingly effective for older babies who struggle with catnapping.

Just make sure your baby isn’t rolling (or close to it), as swaddling is no longer safe once rolling starts — typically around 3 to 4 months.

If your baby likes sucking on their hands or fingers, you can try swaddling with one arm out or use an arms-up style wrap. For babies who still benefit from feeling snug and secure, a fitted wrap can work wonders during the day.

Use White Noise

White noise is a powerful sleep tool, especially for daytime naps when the house may be noisy or the environment more stimulating.

It mimics the constant whooshing sounds of the womb and can help signal that it’s time to wind down and sleep. It also drowns out background noise — siblings, traffic, conversations — that might otherwise wake your baby mid-nap.

Start the white noise at the beginning of the nap and keep it running for the full duration. 

💡 Need an easy, reliable white noise option?

The Annie Baby Monitor app includes a built-in white noise and lullaby player designed especially for naps and nighttime sleep. You can choose from a variety of calming sounds — including gentle rain, ocean waves, and soft lullabies — all available right in the app. Just open the app, press play, and let it do the rest.

🎵 We’ve also created a soothing Spotify playlist of lullabies and white noise, handpicked for nap time. Perfect for using at home, in the car, or on the go.

Try adding consistent white noise to your baby’s nap routine for a few days and see what happens — many parents notice a big improvement in nap length and resettling.

Try the “Wake to Sleep” Method

This gentle technique involves going into your baby’s room about five minutes before they usually wake. Gently touch or nudge your baby just enough to cause a small stir — not a full waking.

This light interruption can reset the sleep cycle and help them move into another deeper phase of sleep rather than waking fully. It might take several tries to work, so give it a few consistent attempts before deciding whether it’s helpful for your baby.

Respond Quickly to Stirring (But Not Crying)

Some parents find it helpful to step in right at the first sign of stirring, rather than waiting until their baby is fully awake. A quick dummy reinsert, a few pats, or turning up the white noise can sometimes be all it takes to help your baby drift into another cycle.

This can be useful in the short-term to stretch naps and adjust your baby’s rhythm, but long-term, it’s a good idea to gradually reduce how much help you provide so your baby learns to resettle solo.

Use a Dummy (Pacifier)

A dummy can be an excellent way to help your baby fall back asleep — particularly if they’re comforted by sucking but not due for a feed.

For babies older than 5 months, you can start encouraging them to find and replace the dummy themselves, making it a great tool for self-settling. However, if you find yourself constantly replacing it every 10 minutes, it may be time to consider phasing it out.

Introduce a Comforter

Soft toys or breathable fabric comforters can help your baby feel secure and make it easier for them to self-settle after a sleep cycle ends.

It can take a little while for babies to build an attachment, so don’t expect immediate results. But for many older babies (7+ months), a comforter becomes a valuable tool for longer, more independent sleep — both day and night.

Always follow safe sleep guidelines and use comforters that are lightweight and easy to clean or replace.

Use a Baby Carrier or Sling

Carrying your baby in a front pack or sling can make naps easier, especially for babies who resist longer stretches in bed. Many babies sleep well in motion, and being close to you helps soothe them back to sleep if they stir.

Plus, you’re hands-free and can get on with your day! This can be especially helpful for families with older children or busy routines.

We recommend alternating between naps in the cot and naps in the carrier to avoid creating a strong sleep association with motion — but used wisely, carriers can be a huge help.

Rocking, Patting, or Stroking

For babies who still need help to drift back off, you might try gentle touch techniques — patting the mattress, rubbing their tummy, stroking their forehead, or softly rocking the bassinet.

These motions often calm a crying or restless baby and help them fall back into sleep. Try to keep them in the cot while doing this, rather than picking them up entirely — over time, you can reduce the amount of help you provide.

Go for a Walk in the Buggy

Like baby carriers, a walk in the stroller can be a brilliant backup plan for extending naps. Start with a sleep in bed, then if your baby wakes early and won’t resettle, head out for a walk to get them back to sleep.

Swaddling and portable white noise (like the Annie Baby Monitor app) can make this even more effective. Rougher surfaces — like gravel paths or uneven pavement — often work better than smooth ones.

Make the Room Dark

Light can easily disrupt your baby’s sleep, especially after 4 months when they become more aware of their surroundings.

A dark room helps cue sleep and reduces distractions. Try blackout curtains or stick-on window covers. Even a temporary solution like a blanket over the window can work (just be safe and avoid overheating).

That said, some babies are happy napping in daylight — so see what works best for yours.

Consider a Routine

For babies over 4 or 5 months who are still struggling with naps, introducing set nap times may help. 

Many babies respond well to predictable patterns like:

• 4–5 months: 9am, 1pm, and a short late afternoon nap
• 6–7 months: 9am and 1pm naps
• 8 months+: 9:30am and 1:30pm

Transitioning to a routine takes time and consistency. You may need to stretch out wake times gently or distract babybetween naps to avoid overtiredness. Use resettling tools like buggy walks or baby carriers to support them as they adjust.

Avoid Car Naps (If You Can!)

It’s tempting to let your baby nap in the car, but these brief sleeps often disrupt the rest of the day. A 10-minute doze on the way home can mean a missed cot nap later, and a more tired baby by evening.

Try to plan trips around your baby’s nap schedule, or transfer them to the stroller for a walk once you arrive at your destination.

Teach Self-Settling

Ultimately, longer day sleeps often come down to whether your baby can fall asleep on their own.

If your baby relies on rocking or feeding to sleep, they’ll likely need that same support after each sleep cycle. By gently working towards self-settling — in a way that suits your family and comfort levels — you can make it easier for your baby to sleep longer stretches.

Self-settling doesn’t mean leaving your baby to cry alone. It’s about gradually reducing how much help they need to fall asleep, whether that’s by using a gentle settling method, introducing a comforter, or making environmental changes like swaddling and white noise.

Tried It All?

If nothing seems to work — even after consistent effort — take a deep breath. Some babies are simply cat-nappers by nature, and that’s okay.

Watch your baby’s cues, not the clock. If they’re happy, alert, and thriving, you may just need to ride it out. Many babies grow into longer day sleeps as they become more physically active and better at self-settling.

Don’t let comparison steal your joy — every baby is different. Focus on what works for your child and family, and trust that this phase will pass.

Final Thoughts on Cat Napping

If you’re dealing with a baby who only naps for short stretches, know that you’re absolutely not alone — catnapping is incredibly common in the first year of life. While it can be exhausting and sometimes frustrating, especially when you’re craving a break or worried your baby isn’t getting enough rest, it’s often just a phase that will pass in time.

The good news? 

There are lots of gentle strategies you can try to help lengthen those naps — from white noise and swaddling to using a carrier or working toward a more predictable routine. Not every baby will respond to every technique, but with a bit of patience and consistency, many families find something that works.

And if your baby continues to be a content little catnapper despite your best efforts, that’s okay too. Focus on how your baby seems rather than what the clock says. A happy, alert baby who’s thriving on shorter naps might be doing just fine.

Take the pressure off, trust your instincts, and know that longer naps will likely come in time — especially as your baby grows, becomes more active, and starts linking sleep cycles more easily.