Micro naps
If you are unfamiliar with what a micro nap is, then check out today’s post for the details and why a micro nap can really hinder your baby’s sleep…by a lot.
So what is a micro nap anyway?
The term micro sleep or micro nap refers to very short periods of sleep that can be measured in seconds. They are small episodes of sleep lasting about 30 seconds. So when your child falls asleep during bedtime for more than a few seconds, this is considered a micro nap.
Micro naps happen in the first stage of sleep, which is a very light stage. This means that your baby will likely wake up upon being set down in the crib because they aren’t fully asleep. Micro naps also give your child just enough of an energy boost to reduce their sleep pressure and cause them to be wide awake and have trouble falling asleep - aka really messing with naps and bedtime.
What’s the issue with micro naps?
Micro naps are one of the most overlooked sleep disturbances. The reason we want to avoid them is because a micro nap gives your baby just enough of an energy boost to stay awake, have trouble falling asleep and setting that sleep pressure back.
This is why I always recommend avoiding putting your baby down ‘drowsy but awake’. The problem with drowsy but awake essentially means that your baby has entered their first stage of sleep and has dozed off right before being put down.
So if you are indeed putting your baby down asleep in the crib, don’t do it the second they actually fall asleep. Wait a few minutes and then put them down once they have entered their second stage of sleep. They are less likely to pop up awake when put down if they are not in the first stage of sleep. Even better, put them down BEFORE they enter this drowsy state and start teaching them how to fall asleep independently by putting them down awake with eyes open and alert.
If your baby is dozing on your shoulder at bedtime or during the bedtime feeding, try moving bedtime and bedtime feeding up a tad to try and avoid this little issue.
What do micro naps look like?
Your baby looks dozed/zoned or starry-eyed.
Sudden drowsiness
Head dropping/jolting awake
Lips starting to flutter on the breast or bottle.
What are some examples of micro naps?
Dozing on the bottle or breast
Dozing off in the car for few minutes.
Falling asleep halfway through bedtime before baby is put down.
Dozing on the play mat during play time.
Can you avoid and prevent micro naps?
Good news, you can definitely avoid micro naps from happening:
Separate the bedtime feeding from bedtime to break any feed-to-sleep association.
Move bedtime and bedtime feeding earlier if your baby is constantly falling asleep during bedtime or the bedtime feeding.
Avoid driving right before nap time if your baby is prone to falling asleep in the car.
Are micro naps all bad?
What I will say is that micro sleep isn’t all bad that. Where it can actually be helpful is when you need to bridge a nap and your baby has sort of dropped their last nap and they fall asleep for a minute or 2. Or if your newborn is exceptionally cranky in the early evening and they doze off for a minute or 2. This can help them get over that exhaustion and give them a little extra energy to make it through their bedtime and feeding routine.
That’s all for now and I hope I’ve given you some clarity on the subject. See y’all later.
