How Long Should Newborn Naps Be?
Understanding What’s Normal, What’s Not, and How to Support Better Daytime Sleep
One of the most common questions I hear from new parents is:
“How long should my newborn’s naps be?”
If you've ever stressed about whether a 20-minute nap “counts,” or wondered why one nap stretches for hours while another barely gives you time to make a cup of coffee, you are absolutely not alone.
Newborn sleep can feel all over the place because, well... it is.
Let’s talk about what’s normal, what’s not, and how to support better naps (without expecting perfection from your baby or yourself).
So, What’s Normal for a Newborn Nap?
Newborns (0–12 weeks) don’t yet have an internal body clock, so their sleep isn’t organized into tidy patterns. Their naps are based on a mix of hunger, sleep pressure, and comfort, not consistency.
That means naps can range anywhere from 30 minutes to 3 hours or more — and yes, that entire range is normal.
The first 6 weeks are especially unpredictable. You might get:
A long, peaceful 2.5-hour nap on your chest…
Followed by three back-to-back 28-minute catnaps where you never quite sit down.
It doesn’t mean anything is wrong — it just means your baby is still sorting things out.
Why Some Naps Are Short (And That’s Okay)
Short naps can be frustrating, but they’re incredibly common — especially in the early weeks. Most of the time, they happen because:
Your baby is overtired — the #1 reason for short, fragmented naps
Their sleep cycles are short and still developing
They’re hungry — newborns feed every 2.5–3 hours during the day
They have gas or reflux that interrupts sleep
They’re startled awake (especially without a swaddle)
Overtiredness is the big one. When babies are kept awake too long, their bodies release cortisol (a stress hormone) that makes it harder to fall asleep and stay asleep — leading to short naps, false starts, and more fussing.
What’s important to know: a short nap doesn’t always mean something’s wrong. If your baby wakes up happy and alert, it may have been just the nap they needed. If they wake crying and clearly still tired, that’s a clue they may need more sleep — and possibly a shorter wake window next time.
Can Naps Be Too Long?
Yes — occasionally.
While long naps (up to 3 hours) are common in the early weeks and usually nothing to worry about, you may want to gently wake your baby if:
A nap is going longer than 3 to 3.5 hours during the day
They’re going too long between feedings (newborns need to feed frequently for growth and to maintain milk supply)
They’re confusing day and night, and sleeping too much during daylight hours
Waking your baby after 3 to 3.5 hours during the day helps balance feedings and sleep — and can protect those longer stretches of sleep you're hoping for overnight.
Should I Try to Extend Short Naps?
Yes — especially if your baby hasn’t had a longer nap yet that day.
While short naps (30–45 minutes) are developmentally normal, babies do need at least one longer nap — around 1 to 1.5 hours — each day to reach the deeper, more restorative stages of sleep.
If your baby only takes short naps all day, they may miss out on the kind of sleep that helps with mood regulation, brain development, and overall recovery. This often shows up as:
Crankiness in the late afternoon
Resistance at bedtime
Frequent wake-ups overnight
So if your baby hasn’t yet had a longer nap, it’s worth trying to extend the next one.
Here’s how:
Offer a contact nap where you hold them through the sleep cycle transition
Use motion, like rocking or a stroller walk
Try holding through the 30–45 minute mark, when they’re likely to stir
Make sure the nap environment is calm — dark room, white noise, and swaddle
Double-check wake windows — overtired babies are much harder to settle and keep asleep
Supporting one longer nap each day — even with your help — can dramatically improve your baby’s overall sleep and reduce overtiredness by evening.
Tips for Encouraging Restful Daytime Sleep
Here’s how you can help make the most of whatever nap your baby gives you:
1. Watch wake windows – Overtired babies tend to nap shorter and fight sleep harder
2. Swaddle + white noise – These recreate the calming sensations of the womb
3. Use a simple nap routine – A short, calming rhythm signals “sleep time”
4. Try contact naps or babywearing – Especially helpful for babies who startle easily
5. Feed often – A full tummy can lead to more restful sleep
Naps don’t have to be perfect. They just have to happen — however they happen.
Final Thoughts from a Pediatric Sleep Consultant
Newborn naps are beautifully unpredictable. Some will be long and peaceful. Others will be blink-and-you-miss-it short. And sometimes? You’ll spend longer trying to get the nap than the nap actually lasts.
But here’s what matters most:
Your baby is getting the sleep they need, even if it’s broken up.
You’re responding with love and patience — even on the hard days.
This phase is temporary.
If you didn’t get a long nap today, but you kept your baby close, fed them well, and maybe even managed to drink half a cup of coffee while it was still warm — that’s a win.
You’re doing better than you think. And when you’re ready for more rhythm and predictability? I’m here to help.
Need help with nap routines or newborn sleep basics?
Visit littleblessingssleep.com for free resources and gentle guidance, or follow along on Instagram @littleblessingssleepsolutions for weekly encouragement and realistic sleep tips.