By Erica Lötter, certified baby sleep consultant · Ages Newborn – 12 months · 5 min read · Updated
The short answer
Babies who only sleep on you are not being difficult — warmth, movement and your heartbeat are powerful sleep cues. Contact naps are completely fine for newborns. When you are ready to change them, start with one nap a day (usually the first nap, which is easiest), put your baby down drowsy but awake in a dark room with white noise, and stay close to reassure. Short 30–45 minute naps usually lengthen once your baby can fall asleep without being held.
Why babies wake when you put them down
- Their sleep association is being held or moved — when that stops, they notice.
- They were not deeply asleep yet: young babies spend the first part of a nap in light sleep.
- The cot feels cold and still compared with your arms.
- They are overtired, which makes sleep lighter and more fragile.
Moving from contact naps to cot naps
- Choose one nap to practise — the first nap of the day is usually easiest.
- Use a short, repeatable nap routine: nappy, sleep sack, curtains closed, white noise, song.
- Watch the clock and tired signs so your baby is tired but not overtired.
- Put your baby in the cot drowsy but awake and stay beside them with a calm hand and voice.
- Expect some protest for the first few days; respond and reassure, and keep the approach the same.
- Once the first nap is going well, practise the next one. Keep a contact or pram nap for the last short nap if that helps your day.
What about short naps?
A 30–45 minute nap is roughly one sleep cycle. Babies who are rocked or fed to sleep often wake at the end of that first cycle because they cannot get themselves into the next one. As independent settling improves, naps usually stretch to 1–1½ hours, especially the first two naps of the day.
Safe sleep reminder
Contact naps are lovely — but if you feel yourself getting drowsy while your baby sleeps on you, move them to their cot. Always place your baby on their back on a firm, flat surface with no pillows, loose blankets or toys.
Frequently asked questions
Are contact naps bad for my baby?
No. Contact naps are normal, especially in the first months. You only need to change them when they no longer work for your family, or your baby is waking frequently at night because of the same association.
How long until my baby naps in the cot?
With a consistent approach, most families see progress within one to two weeks. Naps often take a little longer to settle than night sleep.
Sources
This guide is general information to support healthy, full-term babies and is not medical advice. Always follow the guidance of your doctor or clinic.