💤 Why Naps Are Essential for Children’s Health, Sleep & Development

By Katie Allan, Certified Sleep Nanny® Coach

As a sleep coach and mum of three, I know how hard naps can be, short catnaps, skipped naps, nap refusals, or the constant guessing game of “Is it time to drop a nap yet?” But here’s the truth: naps are a vital part of your child’s growth, learning, and emotional wellbeing,  not just a convenience for exhausted parents (though that’s important too!).

Let’s dive deeper into why naps matter, what’s happening in your child’s brain and body, and how to support better nap routines without pressure or guilt.

🌿 What Naps Really Do (Beyond Giving You a Breather)

Naps aren’t just “extra sleep.” They’re an essential biological need, especially for young children whose nervous systems are still developing.

🧠 1. Cognitive Growth & Memory

During sleep, the brain takes all the information absorbed through play, interaction, and exploration… and stores it. This is called memory consolidation.

Without enough sleep, children can become overstimulated and lose the ability to process new experiences effectively, impacting focus, problem-solving, and learning readiness.

💡 Research shows that babies and toddlers who nap regularly perform better on cognitive tasks and emotional regulation tests.

😴 2. Sleep Pressure & Circadian Rhythm

Our bodies run on two systems:

• Circadian rhythm (our internal body clock)

• Sleep pressure (how long we've been awake)

Children build sleep pressure more quickly than adults. If that pressure isn’t released through timely naps, it continues to build, leading to overtiredness, which causes:

• Bedtime battles

• Night waking's

• Early rising

• Shorter overnight sleep

This is why naps and night-time sleep work together, not separately.

💪 3. Physical Health, Growth & Immunity

Children do most of their growing in their sleep! Growth hormone is released in higher amounts during naps and deep sleep. Sleep also strengthens the immune system, essential for fighting off illness and recovering quickly.

😌 Emotional Wellbeing & Behaviour

You’ve likely seen it first-hand: the toddler who didn’t nap and is now melting down over the colour of their socks. This isn’t “bad behaviour”,  it’s an overloaded nervous system.

Naps help reset that system, so your child is better able to:

• Regulate emotions

• Manage transitions

• Enjoy positive play and connection

• Respond to boundaries and routines

⏰ Nap Needs by Age

Every child is different, but here’s a general guide to naps by age, keeping in mind that transitions between stages can be bumpy.

 0–3 months - 4/5 naps

3–6 months - 3/4 naps

6–8 months - 3 naps

9-11 months - 2 naps

12-14 months -1/2 naps

2 years - 1/2 naps

3 years - 1 nap

4 years - 1 nap/ quiet time

5-6 years - quiet time

⚠️ Dropping naps too early often leads to weeks or even months of sleep issues, especially in children under age 3.

🧡 Signs of a Nap Issue (and What to Do)

If you notice any of these, it might be time to adjust your nap strategy:

• Regular short naps (under 30 mins)

• Long time to fall asleep for naps

• Frequent early wakes or bedtime resistance

• Mood swings or meltdowns in the late afternoon

👉 These can often be resolved by:

• Adjusting wake windows (time between sleep)

• Creating a darker nap space

• Adding white noise or a mini routine

Ensuring enough physical activity during the daytime and enough wind-down time before sleep

👣 Gentle, Real-Life Nap Support

Life isn’t rigid, and your nap routine doesn’t need to be either. Some days, plans change and you can end up feeling stressed, and worried of how its going to affect your little one, but take a moment and breathe, sometimes this happens, and its ok!

✨ Some naps will happen in the car or pram – Motion naps are fine and help your little one not get into sleep debt, and Sleep is better than NO sleep!

✨ Some days, naps might be shorter due to teething, growth spurts, or social plans

✨ You don’t need to "fix" every off day

But if naps are consistently tricky, your child is always overtired, or you feel stuck, that’s where I come in. As a certified Sleep Nanny® sleep coach, I work closely with families to gently and holistically improve nap routines in a way that suits your child’s personality, age, and family lifestyle.

💬 Final Thoughts: Naps Are Not a Luxury — They’re a Lifeline

If naps feel unpredictable, frustrating, or like a daily battle, please know this:

You’re doing your best, and with the right support, better rest is possible.

Let’s bring calm, rest, and confidence to your days — one nap at a time 💛

If you have any questions you can email me on: [email protected]

Send me a message on 07763859072

Or, If you feel ready to make the next step, Book your free call, using the link below.

api.leadconnectorhq.com/widget/bookings/compsleepcall-a183c02f-96b4-403f-bb65-e6716158695c

Katie xx