Have you ever had to run a quick errand with your child, hoping you could make it out and back before nap time? However, on the way home you look back and you notice your little one has their eyes closed! The constant gentle motion and low rumble from the car often puts children in a very relaxed and sleepy state. This short sleep inevitably leads to nap or bedtime struggles later that day.
Why Does 5 Minutes of Sleep in the Car Ruin a Nap?
“Sleep Pressure” describes our need to sleep. When children wake for the day, they start building sleep pressure. This increases until they take a nap and the pressure releases as they sleep. A short 5-10 minute snooze will relieve some of natural sleep drive that was accumulating between sleep periods causing your child to wake up feeling rested and ready to go once the car stops.
What To Do?
- Option 1: If you’re able to catch your child right as they are drifting off (and you are driving safely), try keeping them awake! Roll down the windows, sing and talk to them.
- Remember SAFETY is key. If trying to keep your baby awake leads to unsafe driving, let them sleep!
- Option 2: If you notice your little one is fast asleep in their car seat, don’t panic! Let them sleep and extend your drive. A 30-45+ minute car nap is preferable to a 10 minute car nap.
How To Adjust Sleep After a Car Nap?
- If your child takes an accidental nap in the car that is under 15 minutes in length and you aren’t able to extend the drive, simply move their next planned sleep time by 30-90 minutes (depending on the age of your little one and the length of that nap).
- If your child sleeps for 15-30 minutes in the car proceed with their next scheduled sleep but you may need move it earlier by 30-60 minutes (again depending on age and length of nap).
- These timings will vary from child to child but if you put your baby down for their next sleep too early, they will likely have a difficult time settling to sleep.
Tips to Avoid a Car Nap
- Avoid driving one hour before naptime (best time to drive is immediately AFTER a nap)
- Have someone sit in the back with you baby (if this is an option)
- Bring some entertainment that they can safely use: books, toys, music.
- Roll down windows
- Sing or talk to them
Safe Sleep and Car Seats
Whenever your little one falls asleep in their car seat, it is important that you are aware of their safety. The Canadian Paediatric Society and Health Canada recommend that your baby sleeps on a firm, flat mattress with a tightly fitted bed sheet with no loose items in the space. A baby that naps in the car seat is safe if the seat meets approved safety standards, the seat is properly used and installed and if the child is monitored. Car seats are not approved for sleep outside of the car. It is best to always transfer your child to their crib when you arrive at your destination. Please review the AAP updates on car safety seat recommendations here.
If you have a day that was thrown off by a car nap…
Always remember that it is OKAY! Naps may be shorter, your little one might be grumpier but take a deep breath and get back on track tomorrow. It is a new day.
Does your little one ONLY nap on the go or with support? Are naps short and inconsistent?
As a certified paediatric sleep consultant, I am here to help YOU navigate your child’s sleep, evaluate their schedule and provide you with the steps to get your child sleeping independently through the night and for naps. Book a free call here to see if working together makes sense!
Rosalie Kassen (She/her)
Founder of Plume Sleep Solutions, RN and Paediatric Sleep Consultant.
Working with families around the world to bring healthy sleep habits and rest back into homes. Stop surviving and start thriving!