Tricks for Getting a Child to Nap Every Day

Getting a child to nap daily can sometimes feel like a battle, but establishing a consistent naptime routine is essential for their development and your sanity. Proper rest is crucial for a child’s physical growth, emotional well-being, and cognitive function. If your little one resists napping, don’t worry—here are some practical tricks to help them embrace daily naps with ease.

1. Set a Consistent Nap Schedule

Children thrive on routine, and having a consistent naptime every day helps their internal clock adjust. Observe your child’s natural sleep cues, such as rubbing their eyes, yawning, or becoming fussy, and schedule naps during those times. Consistency helps their body anticipate rest, making it easier for them to settle down.

Tip: Stick to the same nap schedule, even on weekends, to maintain their rhythm.

2. Create a Calm Pre-Nap Routine

Just like bedtime, a pre-nap routine signals to your child that it’s time to rest. Activities like reading a short book, dimming the lights, or playing soothing music can help them transition from playtime to naptime. Keep the routine consistent to reinforce the habit.

Tip: Avoid overstimulating activities like screen time or rough play right before naps.

3. Make the Sleep Environment Comfortable

Ensure your child’s nap space is conducive to rest. A cool, dark, and quiet room creates the ideal environment for napping. Use blackout curtains to block sunlight and a white noise machine to mask household sounds that might disrupt their sleep.

Tip: Use a favourite blanket, stuffed animal, or comfort item to make the space feel cozy and secure.

4. Watch for Sleep Cues

Timing is everything when it comes to naps. If you wait too long, your child may become overtired and resistant to sleep. Pay attention to signs of fatigue, like decreased energy, fussiness, or clumsiness, and begin the nap routine as soon as you notice them.

Tip: Avoid pushing through these cues to keep the child awake longer; it often backfires.

5. Limit Caffeine and Sugar

If your child is old enough to have occasional treats, ensure sugary snacks and caffeinated beverages are kept to a minimum, especially before nap time. These can make it harder for them to relax and fall asleep.

Tip: Offer a light, healthy snack like fruit or yogurt before naps to keep hunger at bay without overloading their system.

6. Encourage Physical Activity in the Morning

Engage your child in active play during the morning hours to help expend energy. Physical activity promotes better napping by helping them feel naturally tired and ready to rest. Activities like running, jumping, or playing outside are excellent options.

Tip: Balance physical activity with calming moments leading up to naptime.

7. Be Patient but Firm

Some children may resist naptime, but it’s important to stay consistent. Let them know that naptime is non-negotiable and frame it positively as a time to relax and recharge. Even if they don’t fall asleep, quiet time in their room can still help them rest.

Tip: Avoid engaging in lengthy negotiations or debates about naps—stick to the routine.

8. Adjust Nap Length and Timing as Needed

Every child is different, and their napping needs change as they grow. For younger toddlers, one or two naps may still be necessary, while older toddlers might thrive with one longer nap. Pay attention to your child’s energy levels and adjust the schedule as needed.

Tip: Avoid letting naps stretch too close to bedtime to prevent interference with nighttime sleep.

Establishing a daily naptime routine may take some trial and error, but the benefits are well worth the effort. By creating a consistent schedule, maintaining a comfortable environment, and staying patient, you can help your child get the rest they need to grow and thrive. Remember, a well-rested child is a happier, healthier child—and a well-rested parent is a happier parent, too!

Try these tricks to make naptime a cherished part of your child’s day and enjoy the peace and quiet it brings.

We invite you to book a free trial class at one of our learning centres to see the programs in action and experience the benefits for your child.

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About the author

Hi there, my name is Clifford and I am the founder and CEO of Babington...

I apologize if you are reading this article in Chinese, as I used auto-translate to translate it from English! Unfortunately, I can't read or write Chinese despite being in Hong Kong since 2009. I am very much a family man and spend most of my time with my wife, our toddler and our ginormous labrador called Archie! I am originally from the UK and am passionate about education and children. I have a master's degree in education and am, unfortunately, I am a doctorate in education dropout. I hope to one day resume my doctorate!