Catnaps: Why They Happen & Why They’re Nothing to Fear

If you have a baby, chances are you’ve experienced the infamous catnap. These short snoozes, usually lasting between 30–45 minutes, are incredibly common. But here’s the problem: there’s a lot of noise and misinformation about them. You may have heard catnaps called “crap naps,” been told they’ll leave your baby overtired, stunt development, or that they “don’t count” because they aren’t restorative. Some even warn they’ll wreck nighttime sleep. If hearing things like this has left you stressed or doubting yourself, you’re not alone. In fact, 91% of parents in our community said that short naps have been a big source of stress. But here’s the truth: nearly every baby will catnap at some stage—and it’s rarely a cause for concern.

Why Do Catnaps Happen?

There are a few completely normal reasons for short naps: they’re biologically normal for young babies, they may simply be all the sleep your baby needs, and they reflect the fact that sleep is fluid. Just like adults, babies will have ups and downs in nap length from day to day.

Catnaps Are Developmentally Normal

Short naps are actually expected in the first six months of life. At this age, babies spend about 40–50% of their sleep in REM (active/light sleep), which is usually the first stage of sleep they enter. On top of that, infant sleep cycles are short—just 30 minutes in the early months and extending to 45–60 minutes by the end of the first year. That’s why many babies wake up ready to go after just one cycle. As your little one grows, things naturally shift. Sleep cycles lengthen, time spent in light sleep decreases, and often—almost like flipping a switch—you’ll start to see longer naps without changing a single thing.

Every Baby’s Sleep Needs Are Different

If you’ve ever been told your baby must nap for a certain length at a certain age, know this: research doesn’t support rigid rules. What actually matters is your baby’s total sleep over a 24-hour period. Compare that number to the recommended ranges, and you’ll have a much more accurate picture of whether your baby is getting the rest they need.

Sleep Is Flexible

Naps aren’t about following hard rules—they’re simply the body’s way of easing off sleep pressure. A nap helps release just enough pressure so your baby can make it comfortably to bedtime without becoming frazzled. The amount of sleep pressure a baby carries will change daily depending on how much rest they had overnight, how many naps they’ve already taken, and how much energy they’ve used while awake. Just like our own sleep shifts from day to day, your baby’s naps will too. Sometimes you’ll see a long nap, other times it’ll be short. Occasional short naps are part of the normal pattern—they don’t always mean something needs adjusting, and they don’t automatically signal overtiredness.

What to Do About Catnaps

Instead of leaning on what the internet says every baby should do, pay attention to your baby. If they’re alert, content, feeding well, and coping through their awake time—short naps might be perfectly fine. If you suspect they’d benefit from more rest, try checking: feeds are well-timed so they’re not waking because of hunger, the sleep space is calm, dark, and distraction-free, enough sleep pressure has built up to support a longer nap, and a range of sleep cues are used so your baby has tools to fall back asleep.

How I Approach Catnaps as a Holistic Sleep Coach

We’ve just come through a catnap phase with our third baby, and here’s what helped: I accepted that she naturally needed longer naps (not all babies do). I made sleep feel safe with contact naps, carrier naps, and responding quickly when she woke. I didn’t stress about how I got her down. I reminded myself that short naps are completely normal in early infancy. I only resettled when she truly needed it—through feeding, rocking, or contact naps. And I slowly built her sleep pressure by stretching awake times at a pace she could handle. Here’s what I chose not to do: panic about short naps, push her to self-settle before she was ready, rely on strict “settling techniques,” spend ages trying to resettle, attempt “cot hours,” or try to “teach” her to link sleep cycles.

The Takeaway

Short naps are often a natural stage of baby sleep. Nap length usually extends as babies move from three naps down to two, then from two to one. But some babies with lower sleep needs may continue to prefer shorter naps—and that’s okay too. If your baby is generally happy, growing well, and reaching milestones (with the odd tricky day here and there), they’re almost certainly getting the rest they need.

Looking for More Support?

You don’t have to navigate naps (or night sleep) alone. I offer personalized one-on-one consults to help you understand your baby’s unique sleep needs and create realistic, gentle strategies that actually work for your family. You can book a call today at Independent Sleepers. If you prefer self-paced learning, you can also explore my courses and guides, or download my nap guide for simple, actionable steps you can use right away. And if you love community and encouragement, come join me on Instagram where I share daily tips, real-life experiences, and support for every stage of the baby sleep journey.

Need More Support?

If you’ve read all this and still feel overwhelmed, you’re not alone — and you don’t have to navigate these changes by yourself. Every baby is unique, and sometimes having a personalized plan makes all the difference. That’s where I come in. As a certified baby sleep coach, I work with families one-on-one to create realistic, gentle strategies that actually fit your baby’s needs and your family’s lifestyle. You can book a call with me directly through my website, and we’ll walk through your baby’s sleep challenges together, step by step. If you’re ready for calmer nights, smoother naps, and a clearer path forward, visit Independent Sleepers to book a call. I’d love to help you find more rest and more confidence in this season.

Selina Truax

Creator and Head Sleep Coach