Are you spending hours each day holding your sleeping baby? Welcome, new parent, to the world of contact naps! While these cozy cuddles can be absolutely heart-melting, they can also leave you wondering if you'll ever have a moment to yourself again. Not to worry – you're not alone, and we're here to help you navigate this snuggly sleep situation.

What Are Contact Naps?

Contact naps, also known as "contact sleeping" or "on-me naps," occur when your baby will only sleep while being held or in close physical contact with a caregiver. This can mean napping on your chest, in your arms, or snuggled up next to you. These moments can be wonderful - and, they can also be exhausting for parents who need a break or want to get things done. Some parents even refer to contact naps as being "nap trapped"!

Why Do Babies Love Contact Naps?

Understanding why your baby prefers contact naps can help you navigate this phase more easily. Here are some reasons why your little one might be clinging to you during sleep time:

1. Comfort and security: Babies spend many months in a cozy, warm environment, and the transition to the outside world can be jarring, especially for newborns. Being close to you feels natural and safe. ^[2]

2. Temperature regulation: Babies often have a hard time regulating their body temperature in the first few months of life. Being close to you and your body heat can keep them at a consistent, comfortable temperature.

3. Sensory input: While there's still a lot we don't know about what your baby experiences in-utero, we know that they can hear sounds like your heartbeat, breathing, and voice in the third trimester of pregnancy. These sounds, and your smell, are very soothing to your little one - it reminds them of their home for the last 9 months!. ^[2]

4. Evolutionary instinct: Unsurprisingly, staying close to a caregiver is an evolutionary instinct and survival mechanism for infants. ^[2]

The Pros and Cons of Contact Naps

Like many aspects of parenting, contact naps come with nuanced benefits and challenges. Let's break them down:

The Pros of Contact Naps

1. Bonding time: Holding your sleeping baby can be a lovely opportunity for skin-to-skin contact and emotional connection. ^[2]

2. Longer naps: Some babies may sleep for longer periods when in contact with a caregiver.

3. Easier settling: Some babies may fall asleep more quickly and easily when held.

4. Comfort for fussy babies: Contact naps can be especially soothing for colicky or high-needs infants.

The Cons of Contact Naps

1. Parental exhaustion: Being "on duty" for every nap can be physically and mentally draining. Many new parents can feel "touched out" by the relentless physical contact.

2. Limited free time: It can start to feel like you can't get any time for yourself (or to be an adult!) when your baby needs to be held for sleep.

3. Potential sleep associations: Some babies may struggle to sleep independently if they always nap while being held.

4. Safety concerns: There's a greater risk of accidentally falling asleep in unsafe positions, especially if parents are sleep-deprived. ^[1]

Finding Balance: Tips for Managing Contact Naps

Contact naps can be great! If you and your baby are enjoying your nap routine, keep going. On the other hand, if contact naps are beginning to feel like a bit much, here are some things you can do to get yourself some down time:

1. Take turns with your partner or support person: Share the load to prevent burnout. This can help ensure that both you and your partner get some much-needed rest and time to tackle other tasks (and, let's be honest, get some time for yourself).

2. Use a baby carrier or wrap: A good baby carrier can be an absolute lifesaver. A front-facing carrier or wrap can allow for hands-free contact naps, giving you more mobility. ^[2] Wearing your baby can allow you to move around, do light chores, or even take a walk while your baby naps - particularly if you're also chasing a toddler around your house.

3. Set up a safe sleep space nearby: Have a crib or bassinet ready for when you need to put the baby down. ^[1] This way, you can transition your baby to a safe sleep surface if/when you need to take a break or if you're feeling drowsy. Here are some tips for creating an ideal newborn sleep environment.

4. Gradually introduce independent sleep skills: As your baby grows, slowly encourage napping in their own space. I generally recommend starting with one nap a day in their crib or bassinet, and gradually increasing your baby's daytime crib sleep time as they grow.

5. Use white noise: White noise is amazing. The whooshing sound can help soothe your baby and create a consistent sleep situation. White noise can also make the transition to independent sleep easier, as the familiar sound can be comforting, and is something that can stay consistent across different sleep environments.

6. Try the "pause" method: When your baby starts fussing during a nap, give them a moment to settle themselves before picking them up. I generally recommend giving them between one to three minutes to self settle before stepping in. Pausing like this can help your baby learn to self-soothe, and may reduce their dependence on contact for sleep.

7. Establish a nap routine: A consistent pre-nap ritual can help signal sleep time, whether your baby is sleeping in your arms or not. I recommend changing your baby's diaper, putting them into some soft clothes, singing a lullaby, and/or using a specific phrase to signal nap time - I always used "It's night-night time, time to sleep!"

8. Be patient: This is always the hardest and most frustrating advice to give and receive, but remember - this phase is temporary. Your baby won't always need contact naps, and it's okay to take it one day at a time and celebrate small victories.

Safety First: Guidelines for Contact Naps

While contact naps can be a sweet bonding experience, it's crucial to prioritize safety. The American Academy of Pediatrics recommends: ^[1]

• Always place babies on their backs to sleep if they're in a crib or bassinet, even for naps
• Use a firm, flat surface for sleep
• Keep soft objects, loose bedding, and other hazards out of the sleep area
• Avoid falling asleep with your baby on a couch, armchair, or other soft surface

When Do Babies Outgrow Contact Naps?

As always, the answer is: it depends. Every baby is unique, but there are some general patterns when it comes to outgrowing contact naps:

• 4-6 months: Many babies begin to show readiness for independent naps around this age. ^[2] This often coincides with improved head control and the ability to roll over. Anecdotally, I often find that babies start to consolidate their naps and sleep more independently during the day around 5 months.
• 6-9 months: By this age, many infants can settle themselves to sleep more easily, and may prefer their own sleep space.
• 9-12 months: Some babies may still enjoy occasional contact naps at this age, but most can sleep independently for naps.
• Beyond 12 months: While toddlers generally nap independently, they may still seek close contact during illness or times of stress.

Signs Your Baby Might Be Ready to Transition from Contact Naps

Keep an eye out for these signs that your baby might be ready for more independent sleep:

• Your baby shows interest in their surroundings during naptime
• They start to resist being held for naps
• They can fall asleep without extensive soothing
• They can sleep for longer periods in their crib or bassinet

Transitioning Away from Contact Naps

As your baby grows, you may want to encourage more independent sleep. Here are some gentle strategies to try:

1. Start with one nap a day in the crib or bassinet: Choose a time when your baby is typically most sleepy and receptive to change - I often find the first morning nap the easiest for this crib nap.

2. Use a swaddle or sleep sack for a sense of security: Swaddles are great, and can help replicate the snug feeling of being held. Remember, always stop swaddling when your baby shows signs of being able to roll over.

3. Implement a consistent nap routine: This helps signal to your baby that it's time to sleep, even if they're not being held.

4. Be patient and consistent: Transitions take time. Don't get discouraged if it doesn't work right away – keep trying and celebrate small victories.

Remember, every baby is different, and what works for one family may not work for another. Trust your instincts and do what feels right for you and your little one.

FAQs About Contact Naps

Q: Are contact naps bad for my baby?
A: Not at all! Contact naps are a natural and normal part of infant sleep. They can be beneficial for bonding and comfort, but can also feel overwhelming, which is perfectly normal. ^[2]

Q: How long do babies need contact naps?
A: Every baby is different, but many infants outgrow the need for constant contact naps around 4-6 months old.

Q: Can contact naps lead to sleep problems later?
A: Not necessarily! Many babies who enjoy contact naps as infants go on to develop healthy sleep habits. That said, you can always work on independent sleep if contact naps are starting to feel a bit overwhelming.

Q: Is it safe to sleep with my baby on my chest?
A: While it can be tempting, it's not recommended to sleep with your baby on your chest due to the risk of accidental suffocation. Wearing your baby in a front carrier is fine - falling asleep with your baby on top of you is not.

Q: How can I get things done if my baby only naps while being held?
A: Try using a baby carrier or wrap for hands-free contact naps. ^[2] You can also take turns with a partner or support person, or use nap time as a chance to rest yourself (but, again, make sure you don't fall asleep with your baby on your chest).

Q: How can I encourage my baby to nap independently?
A: Start by establishing a consistent nap routine, using a sleep sack or swaddle for comfort, and gradually introducing short periods of independent sleep. One nap in a crib per day is a great starting point.

Q: Is it okay to let my baby cry a little when transitioning away from contact naps?
A: Yes, as long as you're not letting your baby cry for long periods at a time (ie many consecutive minutes). Some parents use controlled comforting methods, while others prefer not to let their baby cry. Do what feels right for your family and consult with your pediatrician if you're unsure.

Conclusion

Contact naps are a common, lovely, and often exhausting phase of infancy. While they can be challenging for tired parents, they also offer beautiful moments of connection with your baby. Remember, again, that this stage won't last forever. ^{[2] [3]}

With patience, consistency, and a focus on safety, you'll navigate this snuggly season and eventually transition to more independent naps. Every baby is unique, so what works for one might not work for another. Trust your instincts, be flexible, and don't hesitate to seek help if you need it.

For more tips on newborn sleep, check out our articles on Newborn Sleep and Nap Routines and Baby Sleep Patterns.