Do you often worry about leaving the house, unsure of how your little one will nap while on the go? Curious about how to manage naps while you're running errands, doing school drop offs or pick ups, or going to social events? Let’s explore how to help your baby sleep anywhere, ensure on-the-go naps are safe, and adjust their schedule after those unexpected nap times.
How often should I let my baby nap on the go?
Allowing flexibility in your baby's schedule is important and sometimes necessary. It's okay for your little one to nap on the go. You might have an older child with school pick-up or drop-off, a doctor's appointment, or plans for a fun day with friends. In these situations, your baby will need to nap outside the house. Naps on the go are just a natural part of life with a little one.
This doesn't mean neglecting consistency and having naps at home. Naps at home in the "ideal" sleep environment are important too! If your baby is under 5 months, they’ll be taking lots of naps throughout the day. Try for 1-2 naps in the cot or bassinet. For babies 5 months and older, follow the 80/20 rule: aim for 80% of naps at home in the optimal sleep environment, and 20% can be more flexible, happening on the go. Here's how this could work:
Here's a typical day for Sadie (6 month old):
7.00am: Wake
9.00am-11.00am: Nap 1
1.30-2.30pm: Nap 2
5.00-5.30pm: Nap 3
7.30pm: Bedtime
Mum wants to take Sadie to a playgroup at 10.30am, which is in the middle of her nap. So what does mum need to do?
She decides to start Sadie's day 30mins early to move her 1st nap earlier so they can go to playgroup.
So here's what her new schedule will look like for the day:
6.30am: Wake
8.30-10.00am: Nap 1 (Sadie's nap is earlier and mum wakes her up at 10.00am to get in a quick feeding before they go to playgroup)
10.30-12.00pm: Playgroup
12.30-2.00pm: Nap 2
4.30-5.00pm: Nap 3
7.00pm: Bedtime
*The next day Sadie goes back to her usual schedule
How can I get my little one to nap or sleep anywhere?
Some babies naturally fall asleep wherever they are, while others have a harder time sleeping outside their usual environment.
Here are some tips to help your little one sleep anywhere:
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Watch their sleepy cues and give them age-appropriate wake windows: Wherever your baby is sleeping, sticking to age-appropriate wake windows (see below) ensures they’re tired enough, but not overtired. This helps them fall asleep and stay asleep for a good nap. If you're aiming for a car nap, try leaving the house 15 minutes before the end of their wake window. This gives them time to settle and be ready to sleep as you start your drive.
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Do a shortened version of their nap time or bedtime routine: Before heading out for a nap on the go, do a quick version of your usual nap or bedtime routine. This can be as simple as feeding your baby, changing their nappy, and giving them a goodnight kiss before placing them in the carrier, car seat, or pram. This helps them feel comfortable and signals their brain that it’s time to sleep!
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Create a conducive sleep environment as best as you can: For a car nap, try using a portable sound machine, block out light from the car window or pram, and bring your baby’s sleep associations such as their dummy or lovey/comforter.
If your baby is napping at a friend’s house or on vacation, bring a portacot for safe sleep. Try to find a dark room, or if that’s not possible, use a portable blackout curtains or a Snoozeshade for portacots (shop my favourite baby/toddler products here). Creating a familiar sleep environment helps reduce distractions and encourages your baby to fall asleep and stay asleep.
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Be flexible and adjust their schedule if needed: Naps on the go don’t always work out perfectly, and that’s okay. Watch your baby and adjust as needed. If they fall asleep just before you reach the shops, consider staying in the car a bit longer while you relax. If the car nap doesn’t happen, try using a baby carrier when you arrive at your destination. You might need to add a short nap later, adjust your routine, or move bedtime earlier to prevent overtiredness. Stay flexible and follow your baby’s cues.
Expert Tip: Flexibility is a lot easier if your baby already sleeps well. If you want a little one who naps easily both at home and on the go, I can help. My Sleep Guides (newborn to 4 years old) provide the tools you need to set up successful nap routines and ensure your baby gets the restful sleep they need both during the day and night. - Practise once or twice a week: It might be tempting to stay home if your baby struggles with naps on the go, but practise can make a big difference. Keep trying and find what works best for your baby. I want you to have a great sleeper not just to stay home all day, but so your whole family can thrive together.
Where should little ones nap on the go?
Naps on the go can happen in the car, stroller, baby carrier, or even in someone’s arms. Since some babies have strong preferences for where they sleep outside the home, choose what works best for your family.
Safety Tip: No matter where your baby is sleeping on the go, their safety comes first. Follow safety guidelines if they’re in the car or a baby carrier. If they’re sleeping in a pram, in your arms, or in a shopping cart, make sure you can see them at all times.
Are car naps safe for my baby?
Yes, car naps can be a necessary part of life with a baby. Here are a few important things to remember:
- Make sure your baby is securely buckled in their car seat, and that the seat is properly installed.
- When you reach your destination, move your baby to a safe sleeping space.
- An adult should always be in the car while the baby is sleeping.
How can I adjust my baby’s sleep schedule after an accidental nap?
Sometimes car naps are planned, and other times your baby might nap unexpectedly. Here’s how to adjust your schedule based on a car nap:-
For car naps of 30 minutes or less: Wake your baby when you stop the car. Extend their current wake window by 10-45 minutes, depending on their age and sleep cues.
- For car naps of 30 minutes or more: This counts as their full nap, and that's fine! If possible, let the nap extend by taking the long way home, grabbing a coffee, or scrolling social media in the parking lot. After they wake, provide a full wake window before the next nap or bedtime.
Here’s how this might look in your day:
5 month old Liam falls asleep in the car at 8.30am, but nap time isn't supposed to be until 9.00am. However, mum needs to run a few errands, so she gives Liam a bit more time to keep sleeping.
Mum drops off some baby clothes Liam no longer needed at a friend's house, grabs a coffee and takes the long way home. Liam ends up sleeping from 8.30am-9.10am. Because this car nap was longer than 30 mins, mum will count this as his first nap and give him a full wake window of 2-2.5 hours before his 2nd nap.
But my baby won't nap in their pram anymore!
That's okay! If your baby won’t nap in the pram, think about where they will nap.- Will they nap in the car? If so, try leaving a bit earlier that day.
- Will they nap in their carrier? This can even work for some older toddlers!
- Should you bring a portacot to your friend’s house?
- Do you need to plan a nap at home? You can shift the nap a bit earlier or later, but the nap length may vary.
Sometimes, you need to get creative to make naps on the go work!
What if my baby is one nap? How do I navigate a nap on the go?
If your baby is down to one nap, think about whether it’s best to shift the nap a bit earlier or later that day to fit in a nap at home.
If a nap at home isn’t possible, keep these things in mind:
- The nap on the go may be much shorter than usual—your baby might only sleep 45 minutes instead of their usual 2-3 hours. If it’s a short nap, plan for an earlier bedtime.
- You can’t force a nap, so just create a good sleep environment and see what happens. If they don’t nap, move bedtime earlier.
- Remember the 80/20 rule. If your baby is down to one nap, aim for most naps at home, but an occasional nap on the go (about once a week) keeps the balance between rest and flexibility.
What if my little one falls asleep before bedtime on our way home?
If you anticipate still being out closer to your baby's bedtime and you know they'll fall asleep on the way home, plan ahead! Bring their pyjamas and nappy, and change them before putting them in the car seat. When you get home, you can transfer them straight to the cot. If they wake up, do a quick version of your bedtime routine before laying them down.
But picture this: you’re driving home from a family dinner, and you glance back to see your baby unexpectedly asleep in the car.
No need to worry! If it’s bedtime when you get home, do a quick version of your bedtime routine before moving them to the cot. If there’s still time left in their wake window, follow the 30-minute rule mentioned earlier and add a few extra minutes if needed. Bedtime might be a little later than usual, and that’s okay. Flexibility allows you to enjoy life while still having a great sleeper.
If sleep has always been a challenge whether it's on the go or at home, I have digital Sleep Guides for you! The 5–24 Month Sleep Guide & 2-4 Year Old Sleep Guide offer a customisable, holistic approach to sleep training. I’ll walk you through a step-by-step plan that keeps you emotionally connected to your baby while helping them sleep 10-12 hours at night and take solid naps. Plus, I’ll provide practical tips for handling regressions, transitions, and any other hurdles.
If your little one is younger than 5 months old, don't worry, I also have Sleep Guides for 0-4 months old. These guides will help you implement age-appropriate settling techniques, lay down a solid sleep foundation from the start and teach you how to get your little one to practise falling asleep independently through my gentle, no-cry approach.
If you have absolutely tried every sleep guide and would like one-on-one support specifically for your situation and your child's sleep issues, then I have services available for you here. If you're unsure where to start book a FREE 15 min discovery call.