Why a Long First Nap Can Cause Sleep Problems

Many parents feel relieved when their baby takes a long morning nap. Finally, a good stretch of sleep! But if your baby is having two or three naps per day, a long first nap could actually be contributing to sleep challenges like early waking, short midday naps, or overtired afternoons.

Understanding how your baby’s sleep pressure and circadian rhythm work can help you structure naps in a way that supports better sleep throughout the day and night.

How a Long Morning Nap Can Reinforce Early Waking

One of the most common reasons babies wake early in the morning is surprisingly linked to the first nap of the day.

If your baby takes a long nap before 9am, their body may begin to interpret that sleep as an extension of night sleep rather than a daytime nap.

Your baby’s circadian rhythm (internal body clock) adapts quickly. When the body expects a large chunk of sleep early in the morning, it may begin waking earlier to prepare for it.

Over time, this pattern can actually reinforce early morning waking.

So while that long morning nap might feel helpful in the moment, it may be unintentionally encouraging your baby to start the day earlier and earlier.

Why the Midday Nap Is the Most Important Nap

If your baby takes two or three naps per day, the second nap, usually around the middle of the day is the most restorative and the most important.

When the first nap is too long, it can reduce your baby’s sleep pressure and sleep drive for their next nap too much.

When a baby has already had a big chunk of sleep in the morning:

      •     They may struggle to fall asleep for their midday nap

      •     The nap may be short or unsettled

      •     They may wake after one sleep cycle

This can be frustrating because the midday nap is when the body often needs deeper, restorative sleep.

When the midday nap is short or skipped due to low sleep pressure, babies often enter the afternoon already tired.

This can lead to:

      •     Difficulty getting through the afternoon wake window

      •     Increased fussiness

      •     Short late naps or nap refusal

By the evening, many babies become overtired.

When babies are overtired, the body produces higher levels of cortisol (a stress hormone). Elevated cortisol can make it harder for babies to:

      •     Settle to sleep

      •     Stay asleep

      •     Sleep deeply

This often results in more night waking or early morning waking, creating a cycle that can be difficult to break.

Should You Remove the Morning Nap?

Not necessarily.

Most babies who take two naps per day still need a morning nap, especially in the late morning hours.

However, instead of allowing a long and/or early first nap, it can be helpful to keep the morning nap shorter and not too early.

A shorter morning nap helps:

      •     Prevent the body from treating it like night sleep

      •     Maintain healthy sleep pressure

      •     Protect the restorative midday nap

This approach helps your baby stay well rested without disrupting the natural rhythm of the day.

The goal isn’t to eliminate the morning nap, it’s simply to keep it short so the rest of the day’s sleep can fall into place more easily.

Final Thoughts

If your baby is struggling with early waking, short naps, or afternoon overtiredness, take a closer look at the length and timing of the first nap of the day.

Small adjustments to the morning nap can often make a big difference in helping babies:

      •     Build the right amount of sleep pressure

      •     Consolidate their midday nap

      •     Stay settled and rested through the afternoon

Having a shorter morning nap can also help create some flexibility with day naps and being able to get out of the house.

Every baby is different, but prioritising the second nap of the day is often a key step in creating a balanced and supportive daytime sleep routine.

Want to know more? Download our Nap & Feed Routine Guide