Not all Naps are Created Equal

Not all Naps are Created Equal

Will Sleep Training Mean My Baby Can’t Nap on the Go? Let’s Talk About the 80/20 Rule.

One big concern I hear from parents about sleep training is this: “Will my baby still be able to nap in the car or stroller if we sleep train?”

Let’s clear that up.
The short answer? Yes—your baby can still nap on the go occasionally. But should they do it all the time? Not if you want truly restorative sleep.

Here’s the thing: Not all naps are created equal. Crib naps—calm, dark, quiet, and stationary—are always the gold standard. That’s where babies get the most restorative, deep sleep. Especially under the age of 2, this type of sleep is crucial for healthy brain development and emotional regulation.

Now, does that mean you’re stuck at home forever during nap times? Absolutely not. This is where the magic of the 80/20 rule comes in.

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The 80/20 Rule of Naps:
Try to have 80% of your baby’s naps in the crib. That leaves 20% for those “life happens” moments—when you need to be at grandma’s, or your toddler has swimming lessons, or you just need to get out and run errands during nap time. It’s okay!

But be cautious about making motion naps a daily habit. Research shows that naps in a moving stroller or car seat can lead to lighter, less restful sleep. In fact, some studies suggest that the vibrations and constant motion might even cause more stress on baby’s system—especially under 6 months of age.

So yes, your baby will still nap in a stroller. Yes, they’ll sleep in the car from time to time. But if you want them to nap well, most of their sleep should happen in a consistent, stationary sleep space.

What About Cortisol and Nap Timing?
You may have heard that you should time naps to match a baby’s natural dip in cortisol levels—but honestly? There’s no solid science behind that. What really matters is consistency. A predictable nap schedule, based on awake windows for babies under 6 months, and then timed naps for babies over 6 months, supports better quality sleep far more than trying to align with hormone cycles.

What’s Best for Naps?
✔️ End by 4:00 PM (for babies 6 months and up)
✔️ Calm, dark, stationary environments
✔️ Consistency over cortisol timing
✔️ Follow your baby’s sleepy cues

Sleep training isn’t about perfection—it’s about giving your baby the skills to sleep well most of the time.
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So go ahead and plan that coffee run or park visit—just keep it within your 20%.