I remember as a child, my father would come home from work and take a "quick 15 minute power nap". He would set the timer on the microwave, and tell us kids to "wake him up with the timer goes off." It was such a part of life, that I didn't even pause to consider it. It was only when I got older and left home, that I reflected back on this habit of his.
Now, we must also note, my dad has always been a morning person (scroll down to see my blogs on mornings). This ties in beautifully to the concept of taking a "power nap". Now, there are theories out there that would promote a couple, maybe even a few, power naps a day. I, however, would strongly encourage you to set your sights on trying to squeeze in even one nap a day.
That being said, there are two different kind of naps that I am referring to. Your little ones need their sleep. According to webmd, the "energy demand is tremendous" as they are growing. We all know how critical sleep is, at all stages of life, but your little one should fall into the following guidelines:
1-4 weeks old: 15-16 hours per day
1-4 months old: 14-15 hours per day
4-12 months old: 14-15 hours per day
1-3 years old: 12-14 hours per day
3-6 years old: 10-12 hours per day
So. You do the math. If your 2 year old goes to bed at 9 pm and wakes up at 7 am, that's 10 hours. He/She should fit in another 2 hour nap (at least) somewhere through-out their day.
Easy enough?
WHAT IF YOUR KIDS JUST WON'T TAKE A NAP??
Here are a few tips from the PARENTS magazine:
1. Be diligent about routine.
This is so important. Some experts think you should plan your ENTIRE day around the nap schedule. And I will freely admit that I do. My boys know, as soon as lunch is over "is it nap time?" Honestly, not only do my boys thrive on taking naps, they thrive on the structure and predictability in their lives. I have one who asks me EVERY SINGLE DAY "is it nap time now?" So, even when I'm feeling lazy about getting them down, I almost always follow through. They expect it (and even want it). And they know, nap time follows lunch. Period.
2. Seize the moment.
Often times, we see those signs that our little ones are tired and we "just need to get this done first". While it's not the end of the world to finish said project, it's important to keep the nap time within a half hour window. We've all been at the over-tired, raging temper tantrum, and it's not fun. It would take a long LONG time to calm them down enough for that much needed nap. But if you can catch them when they start yawning, rubbing eyes etc...putting them down for naps is 1,000 times easier.
3. Create a sleep sanctuary.
This means, have a cool, dark and quiet place for your LO to sleep. We all know there are those times when we simply can't make it happen, but I try to make those the exception to the rule. I've found a fan works both to keep the air moving AND to provide white noise. It's handy, as most places they sleep (that is away from home) usually have a fan. I have noticed that a noise maker "machine" works as well. Even though it is tempting to try squeeze in naps in the stroller or car seat, we all know they don't rest as well. It IS better than nothing, of course, and sometimes it'll happen. For myself personally, I place a huge emphasis on their naps, and try to avoid situations in which they get skipped or shortened.
4. Keep it lively while they are awake.
This is a tough-y and I'm not always on top of it. But there is no denying how well they nap after an afternoon at a pool or a park. Or sometimes just a couple hours in the back yard with the hose. It actually takes way more energy on my part to keep them entertained inside. It can be done, but I have to be there and directing their focus with a greater consistency. And frankly, I much prefer them to get fresh air. Of course, we all know electronics of any type does not tire them out physically, therefore isn't a great way to tire them out before nap time.
5. Let baby drive the nap.
This one says "baby" as it sets the stage for napping as a toddler. So, whatever habits you introduce to them as a baby, you will maintain (or have difficulty breaking) later on. This step focuses on letting your baby fall asleep on their own. If you don't want to push them around in a stroller every time, don't push them around in their stroller to get them to sleep as a baby either. If you find yourself sitting by the back corner of the crib in the most awkward position in order to keep that pacifier from coming out (I've been there), you'll have a long road ahead of you. That being said, I have maintained the habit with all of my boys (I have three of the four napping presently) to read them a short story of their choice, while l lay down next to them in the bed. It's pretty simple, and really doesn't take that long for me to do. An additional benefit is that they get sleepy as I read, like it does for any of us. However, I'm prepared to do this EVERY TIME (and yes, there are times I've skipped it, much to my regret in the following hour).
The hardest part of training your child (actually, your first is the hardest...the others tend to do what the oldest does with less resistance) is letting them fuss in the beginning. I keep a baby monitor on, and give them 10-20 minutes to fuss. If it's obvious they are not settling down, there is probably an issue (teething, dirty diaper, hungry, too hot or cold etc..) that needs to be addressed. If all those needs are met, they will learn how to sooth themselves eventually. Believe me, it's a MUST (especially with the more kids you have) for me to be able to simply put them down and walk out. I simply don't have the time to fuss with every individual child for each nap. The funny thing is, my current baby just gets more and more squirmy when I hold him. I finally lay him down, and only then will he settle and go to sleep. Lol, he doesn't WANT me to hold him when he's tired!
6. Coordinate schedules.
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I have people ask me all the time, "do they all nap at the SAME time??" Yes, they do. Our schedule is set up that "nappy time" is right after lunch. This makes it easier to do. I have the oldest child pick out his book and wait for me in the bed. He them flips through the book while he waits for me. I like to think this helps even educationally (he's figuring out story lines, and guessing as to what the pictures may mean). And while it may be tempting to simply sneak past that closed door of your older napper, don't. It might work a time or two that they fall asleep while waiting, but they stop trusting you when you say, "Go lay down and I'll be right in." The only reason it works so well for me, is they know with 100% certainty that I will read to them soon. So I put the youngest goes down on their own (as they are the baby), the second youngest get instant attention and book read immediately and the oldest one knows I will be in shortly. My children generally thrive on this routine. And I can't explain the wonderful feeling that moment I quietly close the last door behind me....Ah....peace in the home. My oldest child will be starting school this fall, but in the meantime, he has known this is "quiet time" for him. I mostly insist he entertain himself (reading, Legos) but there are times when I will do something with him (board games etc...).Now at this point in my day, I'm tempted to do many different things. I want to relax, I want to clean, I want to eat snacks. Lots and lots of snacks. (uninterrupted treats, that you don't have to share?!) All of these are yelling your name. What you should do, is that last thing you think of.
Take. A. Nap. Yourself.
Now, an adult doesn't need to long naps your child(ren) does. I literally lay down on the couch, wrapped in a cozy blanket (we keep our house cool, even cooler during nap time) with the fan on. I let my racing mind slow (this seems to take forever sometimes) and get to that point of warm drowsiness. Ah....now THAT is a fabulous feeling. Especially after an entire morning/afternoon of none-stop "GO". And then? I wake myself up. I never let myself get into that deep sleep (well, almost never). If I go into the deep sleep, I waste hours AND feel groggy the rest of the day. If I get up right at that warm fuzzy stage (about 15 to 20 minutes after laying down), it only takes about a minute and I am flooded with renewed energy. And it's all worth it. NOW, I have the energy to all those activities mentioned above.
Please keep in mind, this is my ideal routine. I do manage to do it frequently, but I understand that life isn't perfect. And there are times (especially on vacation) that it just. doesn't. work. And I'm okay with that. But don't be surprised if I leave a function just for nap time. It's that important to me. ;)
So, am I overzealous with naps? Do I have it dialed in? What do you think? :) :)
