Gentle steps to help your baby nap solo—without tears or stress.
You’ve snuggled, rocked, and contact-napped your way through the early months—and now, you’re ready for a change. Maybe your baby wakes the moment you try to move. Maybe your arms are sore. Or maybe, you’re just ready to reclaim a few quiet moments during the day.
The good news? You don’t need to quit contact naps cold turkey. Transitioning to independent sleep can be a gradual, peaceful process that respects your baby’s comfort—and your own.
When Is the Right Time to Start?
There’s no magic age, but most babies begin showing readiness between 5 and 7 months, when:
- They can fall asleep with less assistance.
- They wake during transitions or transfers.
- They’re more aware of their surroundings and routine.
- You notice your own need for more flexibility or downtime.
If you’re not sure your baby’s ready, start small. Even one independent nap a day is progress.
Step-by-Step: Transitioning From Contact Naps
1. Start With the First Nap of the Day
Babies are often more rested and cooperative in the morning. Use this time to try crib naps before naps become more challenging later in the day.
2. Create a Predictable Pre-Nap Routine
Introduce a short, calm ritual before each nap—like a lullaby, feeding, dim lights, or white noise. This consistency signals: It’s time to sleep—even if I’m not being held.
3. Try the “Drowsy But Awake” Method
Once your baby is calm and sleepy, place them in the crib while still awake. It might take a few tries—but over time, they’ll learn to settle on their own.
Tip: If your baby fusses, offer comfort without picking them up. Gentle shushing, patting, or your voice can help bridge the gap.
4. Use the “Pick-Up/Put-Down” Technique
If the baby cries hard after being laid down:
- Pick them up briefly until they’re calm.
- Put them back down once settled.
- Repeat, reassuring them you’re still there.
This method builds trust while giving the baby a chance to learn independent settling.
5. Shorten the Holding Time Gradually
Instead of holding your baby until they’re fully asleep, try:
- Holding until very drowsy → then placing in crib.
- Holding just for wind-down time → then placing fully awake.
This incremental change helps reduce nap dependency over time.
Tips to Make the Transition Easier
Try a Lovey or Sleep Cue Item: If age-appropriate (6+ months), a small breathable comfort object can ease the shift from arms to crib.
Adjust Expectations: The first few independent naps might be shorter or fussier. That’s okay—your baby is learning a new skill.
Stay Calm and Present: Your voice, scent, or soft touch can reassure them during the learning process.
Watch the Wake Windows: An overtired baby is harder to settle. Try transitioning when your baby is calm but not wired.
Troubleshooting Common Challenges
Baby Wakes Immediately After Transfer?
Warm the crib sheet with a heating pad for a minute (remove before placing the baby), or place your hand on their chest for a few moments after laying them down.
Baby Only Sleeps 20 Minutes in the Crib?
Short naps are common during transitions. Stick to the routine, and the nap length often improves within a week or two.
Feeling Frustrated or Guilty?
That’s normal. This process takes patience. You’re not depriving your baby—you’re helping them develop an essential lifelong skill.
Remember: You’re Not “Ending” Contact Naps—You’re Evolving
Transitioning to independent naps isn’t about detachment. It’s about offering new ways for your baby to feel secure and rested—whether that’s on your chest or in their own cozy space.
And if you still enjoy the occasional contact nap? Go for it. Snuggles never go out of style.
