Why is My Baby Taking Short Naps? Catnaps Under 6 Months

Written by: Jenn Schoen, Certified Pediatric Sleep Consultant

If your baby is under 6 months old and is taking short, inconsistent naps, you’re not doing anything wrong—and your baby isn’t a “bad napper.” Catnaps in this stage are developmentally typical. In fact, most babies don’t take long, reliable naps until closer to 6 months, when their sleep cycles mature and daytime sleep begins to consolidate.

Before that happens, naps tend to be short (30–60 minutes), unpredictable, and nearly impossible to “schedule.” This is why wake windows—not a rigid nap schedule—are the most effective way to guide naps during this age.

This guide explains why catnaps are so common in early infant sleep, how wake windows support smoother days and nights, and how to use them to help your baby nap more easily.

What Are Catnaps and Why Are They So Common Under 6 Months?

Most babies under 6 months don’t yet have the capability to connect sleep cycles during the day. A sleep cycle at this age lasts about 40-50 minutes. Beginning as early as 3 months, your baby will begin connected sleep cycles at night, leading to longer and longer stretches of overnight sleep. But during the day, when sleep pressure is lower and the brain produces less melatonin, it’s much more difficult for your little one to link sleep cycles.

So instead of long naps, you get:

• 30–60 minute naps
• A different nap length every single time
  
  

It can feel very frustrating, but it’s biologically common for young infants and, thankfully, temporary.

Why Nap Schedules Don’t Work For Babies Under 6 Months

Because nap lengths vary so widely, setting naps for specific times of day before your baby is able to consolidate daytime sleep often backfires, leading to many false starts, frustration, and overtiredness that fuels night wakings. A “schedule” assumes your baby sleeps the same amount of time each nap—which is simply not possible before naps consolidate.

That’s why parents often get stuck in the loop of: “They were supposed to nap at 1:00…but the earlier nap was short…and now they’re overtired…and nothing is working.”

This is where wake windows come in.

Why Wake Windows Work Better Than Nap Schedules at This Age

Wake windows are age-based guidelines that show how long your baby can comfortably stay awake before needing sleep again. 

Here’s what following wake windows (instead of a rigid schedule) can help you achieve:

• A flexible but predictable wake-sleep rhythm—one that adapts to your baby’s actual nap lengths.
• A responsive approach that prevents overtiredness, which can fuel frequent night wakings.
• More success and less tears (theirs and yours) getting your baby to go down for a nap.

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The Problem with Keeping Baby Awake Too Long

When a baby stays awake past their ideal wake window, the body releases cortisol—a stress hormone that makes it harder to fall asleep and stay asleep. Overtired babies often experience:

• Short naps
• Difficulty settling
• Fussiness
• More nighttime wakings
• Early morning wakings
  
  

Using wake windows helps you catch sleep before overtiredness hits.

Typical Wake Windows for 3–6 Month Olds

Here are the recommended wake windows for babies aged 3-6 months:

• 3 months: 75–90 minutes
• 4 months: 1.5–2 hours
• 5 months: 2–2.25 hours
• 6 months: 2–2.5 hours
  
  

These windows naturally lengthen as your baby grows. What worked at 3 months won’t necessarily work at 5 months, so keep an eye on your wake windows by month and adapt your approach as you go. Once your baby gets to the 6-month mark, daytime sleep will begin to consolidate and your baby will naturally be ready for a more regular nap schedule.

How to Use Wake Windows to Guide Naps

Using wake windows is simple—and incredibly effective once you get the hang of it. Think of them as the “natural rhythm” your baby’s body follows. When you time naps based on wake windows, you’re aligning sleep with your baby’s developmental biology, which makes settling easier and helps prevent overtiredness.

Here’s how to put wake windows into practice in a way that works with your day, not against it.

1. Track the Start of Each Wake Window

A wake window begins the moment your baby wakes up—whether that nap was 15 minutes or a full hour. From that point, you’re simply counting forward.

You don’t need anything elaborate. A quick mental check (“Okay, they woke up at 10:20”) or starting a timer on your phone is enough. If you’re a structure-lover, a reminder alarm can help keep you on track during busy days.

This simple step helps you predict when your baby will be ready for their next nap and prevents them from drifting too far past their ideal sleep window.

2. Watch for Sleepy Cues Toward the End of the Wake Window

Wake windows give you the range. Sleepy cues tell you the exact moment your baby is ready for sleep.

Look for:

• Yawning
• Rubbing eyes
• Zoning out or staring
• Sudden quietness
• Fussiness or irritability
• Red eyebrows
  
  

These cues typically show up in the final 10–20 minutes of the wake window. When you catch them early, naps go down more smoothly. When you miss them, you may land in overtired territory, which is where the “fighting every nap today” chaos tends to live.

Sleepy cues + the right wake window = the sweet spot for an easy nap.

3. Offer Naps in a Dark, Calm Room

Sleep environment matters—a lot. Babies are incredibly sensitive to light, and even a small amount can suppress melatonin, the hormone that helps them stay asleep.

To support smoother naps:

• Use blackout curtains to keep out light
• Use consistent white noise to block household sounds
• Keep the room temperature cool—68–72°F is ideal for sleep

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Think of it as giving your baby’s nervous system a chance to settle. A calm, low-light space signals, “It’s safe to rest now.”

4. Use a Short, Consistent Naptime Routine

A naptime routine doesn’t need to be long or fancy. In fact, shorter is better—just enough to cue your baby’s brain that sleep is coming.

Aim for a quick 5–10 minute routine such as:

• Diaper change
• Sleep sack
• Turn on white noise
• Brief cuddle or lullaby
  
  

Short, simple, and exactly the same every time. Over time, your baby learns that this pattern means, “We’re winding down now.”

This routine becomes especially helpful during developmental leaps or the 4-month regression—moments when babies need clear, consistent signals to transition into sleep.

5. Lay Your Baby Down Drowsy But Awake (When Possible)

This step is a best practice, not a requirement.

If your baby is calm, relaxed, and showing early sleepy cues, try placing them in the crib before they’re fully asleep. Even one daily exposure helps them gradually build comfort falling asleep in the crib independently—and eventually linking cycles with less assistance.

Some days they’ll settle on their own. Other days they’ll need your support. Both outcomes are completely normal.

The goal isn’t perfection—it’s familiarity.

Why Catnaps Improve Around 6 Months

The great news: catnaps don’t last forever. As your baby approaches 6 months, their sleep naturally begins to consolidate thanks to neurological maturation. The brain becomes more capable of connecting daytime sleep cycles, melatonin rhythms strengthen, and sleep pressure becomes more predictable.

You may start to notice:

• Longer naps (60–120 minutes)
• More predictable nap timing
• Three solid naps per day instead of many short ones
• Less overtiredness and crankiness during the day

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This transition doesn’t typically require training—it happens organically as sleep architecture matures.

Wake windows help bridge the gap between the “catnap era” and the “real nap era” by preventing overtiredness, supporting smoother nap transitions, and giving your baby’s body the consistency it needs as sleep develops.

FAQ: Catnaps & Wake Windows for 3–6 Month Olds

These are the most common questions parents ask when they’re navigating short naps for their 3–6 month old. If you’re wondering whether your baby’s patterns are normal—or how to make naps feel a little smoother—you’re in exactly the right place.

Are Short Naps Normal for My 3–6 Month Old?

Yes. Most babies don’t link daytime sleep cycles until around 6 months, making short naps developmentally common for this age.

How Long Should Naps Be at at 3-5 Months of Age?

Anywhere from 30–60 minutes is typical. Some longer naps will happen naturally, but short naps are not a sign of a problem.

Should I Try a Nap Schedule for My 4-Month-Old?

It’s best to hold off on a nap schedule until your baby has started showing signs of daytime sleep consolidation (e.g. they’re regularly taking 60-120 minute naps). This typically occurs around 6 months. Until then, we recommend using age-appropriate wake windows to guide daytime sleep, which prevent overtiredness from setting in.

Can Wake Windows Help My Baby Sleep Longer at Night?

Yes. Proper wake windows help prevent overtiredness, which supports better nighttime sleep, including fewer night wakings.

Want Personalized Sleep Support? Poppins Can Help.

If you want expert guidance for building independent sleep skills or preparing for sleep training, Poppins offers:

• Customized bedtime routines
• Age-appropriate sleep schedules and wake windows
• Support for regressions, naps, and night wakings
• Evidence-based sleep training plans

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Better sleep starts with the right foundation. We’ll help you build it. Schedule your free sleep consultation with one of our certified pediatric sleep consultants here.