Chronic Catnapper? Try the Crib-Hour Method
Short and inconsistent naps are expected during the first four months of life. However, around five months of age, it’s helpful if a baby is able to consolidate their sleep cycles and take longer naps.
Why?
Reason #1: Your baby needs more daytime sleep at this age. Around five months of age babies traditionally transition to 3 naps a day. Unfortunately, only taking three short naps will not offer the amount of sleep your baby needs each day.
Reason #2: It can be exhausting and sometimes impossible to be relied upon to extend your baby’s short naps as they get older. You may not have the time or the capacity (think work demands or other children). Your child may be in daycare or have a nanny, both of whom may be unable or unwilling to help your baby fall back to sleep after a short catnap. (DO NOT feel bad if the catnaps are wearing on you! Many of the in-home sleep training clients I work with are hesitant to admit this.)
Reason #3: Chronic, inconsistent catnaps can make it tough to plan the day. Enough said.
Reason #4: Often, the tactics you have been using to help your baby fall back to sleep become less effective as your little one grows in awareness. Rocking them to sleep may be taking longer than ever. Feeding-to-sleep once worked like a charm, but now they seem stimulated by it.
Reason #5: Research finds that after 6 months, the brain benefits of napping are strongest starting at the 30-minute mark…which means only napping for 30-minutes at a time doesn’t offer the same benefits as longer naps do for babies. (Brain benefits refer to the degree to which daytime sleep after learning something new helps babies to REMEMBER the new learning or behavior.)
Reason #6: Even if you have the time, resources, and patience to extend your baby’s naps and they are getting sufficient sleep…it’s okay if you simply don’t want to any longer.
Fortunately, there's a technique called "Crib Hour" that might just be your ticket to consolidated naps. It is the most common technique I share with my clients, because it’s easy to follow and if done consistently, gives results! Now let’s explore what Crib Hour is, how to implement it, the best age to start, and how to incorporate it into your baby's daily routine, all while following wake windows to maximize its effectiveness.
What is Crib Hour?
Crib Hour, also known as “Crib 60,” is a strategy that involves placing your baby in their crib, awake but ready for a nap, for a minimum of one hour. The purpose is to give your baby enough time to try to fall BACK to sleep if they wake up after only a short catnap. It's a technique that fosters independence, self-soothing skills, and gives parents and caregivers a much-needed break.
When to Start Crib Hour?
Crib Hour can be introduced when your baby is around five months old, or when you feel they are developmentally ready. Some babies may be ready for Crib Hour earlier, while others may need more time before you begin using the technique.
How to Implement Crib Hour
Choose a Suitable Time: The first and second nap of the day are the best ones to start practicing Crib Hour for. The last nap of the day is traditionally a catnap, so I don’t recommend using Crib Hour for this one.
Create a Safe and Sleep-Promoting Environment: Ensure your baby's crib is a safe space, free of any plush toys, pillows, or blankets. The space should also be boring to ensure your baby is not stimulated. It’s best if the space is dark to promote sleep. Using a white noise machine will help your baby fall asleep more quickly and improve their chances of falling back to sleep if they wake early from the nap.
Establish a Naptime Routine: Babies thrive on routine, so create a consistent naptime routine if you don’t already have one. A naptime routine should be short and sweet, about 5-10 minutes long. You might start with a diaper change, read one book, and then turn the lights off, place your baby in the crib, turn the sound machine on, and leave the room. Over time, these cues will signal to your baby that it's time to sleep.
Set Expectations: Expect the process to take a couple weeks. In the beginning, there will be many times that your baby does not fall back to sleep during Crib Hour. They may be frustrated as they practice falling back to sleep. That’s okay! This is a learning process.
Monitor from Afar: During Crib Hour, you can keep an eye on your baby using a baby monitor. Ensure they are safe, but resist the urge to intervene immediately if they fuss or cry. Intervening too soon makes it less likely they will learn how to fall back to sleep independently. The goal is to give your baby the full hour in their crib during which to practice this new skill.
Stay Consistent: Consistency is key to success with Crib Hour. Even if your baby seems resistant at first, they will learn if you are consistent!
Adjust Next Naptime as Needed: For example, if your baby wakes up at the 20-minute mark and doesn’t fall asleep for the remaining 40 minutes of Crib Hour, you may need to offer their next nap sooner than usual if they are overtired. Watch their sleepy cues and feel free to adjust the day if necessary.
TIP: Incorporate Wake Windows for Maximum Effectiveness
Wake windows refer to the periods of wakefulness between naps or before bedtime They vary depending on your baby's age and can significantly impact their sleep quality. To make Crib Hour as effective as possible, I’d recommend following wake windows to avoid an over- or -under-tired baby.
Understand Your Baby's Wake Windows: Familiarize yourself with your baby's age-appropriate wake windows. For example, a six-month-old baby may have wake windows of around 2-2.5 hours. This means they will likely need this much time awake before needing to nap again. (Visit this link for more information on age-specific wake windows.)
Observe Sleep Cues: Watch for signs that your baby is getting sleepy or overstimulated. If they appear drowsy, it's best to transition them to their nap or bedtime routine so they are not overtired before you attempt Crib Hour. An overtired baby is more likely to catnap, while an under-tired baby is likely to fight falling asleep from the start of Crib Hour.
Adjust as Needed: Be flexible and adjust naps based on your baby's changing needs and developmental milestones. As your baby grows, their wake windows will naturally extend.
Crib Hour is a valuable tool for both baby and caregiver, fostering independence, promoting self-soothing skills, and providing caregivers with much-needed breaks. By starting Crib Hour at an appropriate age and aligning it with your baby's wake windows, you can maximize its effectiveness in improving your baby's sleep and overall well-being. Remember that every baby is unique, so be patient, stay consistent, and adjust as needed to tailor Crib Hour to your baby's individual needs. With time and persistence, Crib Hour will lead the way to longer naps. Good luck!
