SleepTraining

Why Night Sleep Improves Before Naps (and How to Train Them Separately)

Naps vs Night Sleep Training

Short Answer :

Nap sleep and night sleep use the same skills but operate under different biological pressures, which means they should be approached separately and sequentially, not simultaneously.

Why Nights Are Easier Than Naps

Night sleep is supported by:

  • Strong circadian rhythm

  • Higher sleep pressure

  • Melatonin release

Naps lack these supports, making them:

  • Shorter

  • More fragile

  • More sensitive to timing

This is why many babies sleep well at night before naps improve.

(Foundation: What Is Sleep Training?)

Should You Train Nights or Naps First?

In most cases, night sleep should be trained first.

Reasons:

  • Faster results

  • Less crying overall

  • Stronger skill transfer to naps

Attempting both simultaneously often overwhelms babies and parents.

(Related: Why Sleep Training Fails)

How Night Sleep Influences Naps

Once a baby can fall asleep independently at night:

  • Nap resistance usually decreases

  • Nap length often improves gradually

  • Nap timing becomes more predictable

Naps often lag behind nights by 1–3 weeks.

(Read also: Sleep Training at 4–6 Months)

When to Start Nap Training

Nap training is usually more successful when:

  • Night sleep is stable

  • Wake windows are age-appropriate

  • Bedtime battles are minimal

Signs naps are ready:

  • Consistent morning wake time

  • Predictable sleepy cues

  • Reduced overtiredness

(See age guides: 4–6 Months, 7–9 Months, 10–12 Months)

Common Nap Training Mistakes

  • Expecting long naps immediately

  • Training naps during regressions

  • Rescuing every short nap

Short naps are normal during transitions.

(Related: Night Wakings After Sleep Training)

Toddler Naps vs Night Sleep

For toddlers, naps can interfere with night sleep.

Common patterns:

  • Late naps delay bedtime

  • Nap refusal increases night overtiredness

Balancing naps becomes more important than training technique.

(Read next: Toddler Sleep Training)

Most Parents Also Struggle With

  • Short naps after night training

  • Nap refusal phases

  • Deciding when to drop a nap

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