The Benefits and Science of Contact Naps, How to Make Them Work and Gentle Ways to Transition Away

What Are Contact Naps?

A contact nap occurs when a baby sleeps on their caregiver’s chest, in their arms or in a baby carrier or sling. Most baby’s, particularly newborns, have a natural preference for this kind of nap as it provides warmth, comfort and safety. In the fourth trimester, your baby will still be adjusting from womb to world and therefore a contact nap is the perfect transitional option as it mimicks many aspects of the womb.

Why Contact Naps are like a Super Power

1.     They promote attachment – as having your baby close boosts connection, security and trust. Secure attachments have links to optimal brain development (Allan Schore 2001), independence (Viddal et al, 2015) and positive relationships with other adults (Zeifman, 2019).

2.     They help regulate your baby’s nervous system – including your baby’s heart rate, breathing and temperature.

3. They encourage longer stretches of sleep – because babies feel safe and secure when they’re in close contact with their special person, they will often link sleep cycles and therefore sleep longer.

4. They help release the neurochemical – oxytocin which supports cognitive and emotional development and lowers cortisol levels which can reduce fussy behaviour and lead to a better regulated little one.

How to Make Contact Naps Work for You

Want to continue contact napping but struggling to make them work? Try these....

• Pop your baby in a carrier or sling to continue contact napping but hands free!
• Take the weight off your feet AND your mind – a contact nap can be a great way to actually have a rest yourself so try shifting your mind-set around this and look at this as a form of self-care. We all need to rest and this can be your time too. Make sure you’re in a comfortable spot with a snack, a drink and your phone/book/TV remote.
• Tag team – if possible alternate nap responsibilities with a partner or other family member/friend so you can grab a break, take some ‘you time’ or get some things done.

Ready to try something different?

So you’ve had your innings with contact naps – I totally hear you! There does often come a time when some parents begin to find contact naps a bit limiting or it begins to impact their life negatively. Maybe you’re wanting to get a few things done around the house, perhaps your baby is starting nursery or daycare or you’re ready or have to leave your baby with another caregiver for a while. Whether this is to protect your mental health or because you are returning to work – all reasons are valid. Here are some ideas for managing this transition....

·         Reality check - the transition from contact naps will not necessarily mean your baby will begin taking longer naps or that sleep will improve in general.

·         Prepare – when making changes it’s normal for a little one to need lot of love and support. You may find nap times become more stressful and that it takes longer for your little one to settle than they previously were.

·         Keep some contact naps – as with many aspects of sleep, it doesn’t have to be an all-or-nothing situation. Why not begin with transitioning from one contact nap of the day? - Ideally whichever one is usually easiest – often this is the first nap of the day.

·         Add in some new sleep cues. While sending your little one off to sleep – try patting, shushing or stroking. Once you begin practising some cot/crib naps, you can use this new cue to settle your baby:

• After a week or so, you can practise popping your baby down in their sleep space for their nap. You can begin by putting them down asleep, then gradually put them down sooner every few days, using the new sleep cue to settle them.
• Feel free to lie next to them so you’re really close by and gradually begin moving your body a little further away.
• Your baby may need you to stay present for the whole nap and you can also begin experimenting with leaving (for babies 6 months plus) and returning if you need to.
• Read this post about making those first changes to your baby's sleep.

Finally, as with any changes to a little one’s usual routine, you should expect some ups and downs. Keep your expectations low and be patient – changes can take time!

Do you do contact naps with your little one? Share your experience in the comments!