The Magic Of Parental Power Naps: All You Need To Know
Parental Power Naps Are the secret weapon to get an energy boost and help tired parents make it through the day.
Guest blog by Heather Erickson, Sleep Consultant and Owner of Sleep and Beyond Consulting SK
You’re exhausted. You’ve used up every last ounce of energy trying to get your baby - or your big kids - to sleep, and everything else has been piling up.
Tell me: can you relate?
Here’s the thing:
Science tells us on average, women actually need more sleep than men. But let’s be real. Women are most often the ones getting up on those long, wakeful nights with little ones.
So... what’s a mom going to do?
When you're overtired - running on fumes - you're not functioning at your best.
Your problem-solving? Hazy. 🌫
Your creativity? Out the window.
Your patience? Hanging by a thread.
But here’s the good news:
I’m here to help you find sleep magic - more rest, less stress, and practical sleep wins that work with you.
I’ve been consulting families to gain good quality sleep for years now. With newborns, I walked through my own sleep struggles, too. When someone tells you, “Just sleep when the baby sleeps,” I can already imagine what you’re thinking...
I Get It!
BUT what if you didn’t need to fall into deep sleep to catch up on real rest?
That’s where the magic of the Parental Power Nap comes in.
I never saw myself as a napper, but once my babies were sleeping independently (before they were 6 months 🍼), I was able to make naps work.
And now? That power nap is still a way I care for myself and it makes a huge difference.
I’ve got something to help you too.
Not a lecture. Not a list of things you “should” be doing.
Just one gentle idea: The Parent Power Nap.
How to Take a Parental Power Nap
1. Start with something warm.
Choose a cozy drink - tea, warm milk, or coffee even (if it’s more than 6 hours before bed). Let it comfort you.
2. Set a timer for 30 minutes.
Yep, just 30. Even 7 minutes of sleep has been shown to help reduce sleepiness and improve thinking.
3. Find your cozy spot.
A soft blanket, a heated wheat/rice bag, or just a peaceful corner of the couch. Whatever feels closest to a hug for your body.
4. Gently close your eyes and rest.
Notice what it feels like just to lie down. Let your muscles be soft.
Allow the breath to come in & out as it is.
There is nothing else you need to be doing.
If your mind is racing, that’s okay. You’re not failing.
Simply try to return to feeling the cozy warmth or any comforting sensation in your mind or body.
When we try something new, my hope is we get to a place where it comes naturally to treat ourselves with the same compassion we show friends. Just be gentle with yourself. There’s no wrong way.
5. When the timer goes, gently rise.
If your baby is still napping, spend time (even just one minute) doing what brings you joy, peace, or a good vibes.
Allow yourself to relax.
What If I Don’t Actually Fall Asleep?
That’s still a win. Baby steps matter. One small step at a time helps you get to where you want to be.
Even just lying down in a restful way helps calm your nervous system. It’s possible, you may have relaxed into the lightest stage of sleep without even realizing it.
Take note:
Is your body a little less tense?
Is your mind a bit clearer?
Do things possibly feel less stormy?
Me and my family
Special Notes for Nap Magic at Different Stages
Moms of Newborns:
Your baby very likely doesn’t yet sleep independently, nor sleep through the night yet. When you are the one up with them during the night wakes, let their nap be your timer.
When you have a chance for more than 30 minutes - take it. You’re allowed to catch up anytime you can!
Moms of Independent Sleepers:
You’re probably getting full nights except during illness or developmental milestones. The morning is the best time for a nap, in order to protect your night sleep.
Increasing Your Own Sleep Time Makes a Difference.
Try lying down for a rest, daily for a week or two. How about twice a day for a week?
That could add up quickly to 7 extra hours rest or sleep for you!!
If you’re struggling to settle your mind or body in order to nap, reach out.
I’ve got gentle tools to suggest for support.
Want More Sleep & Support?
Would you like to be in the know about:
A challenge I’m offering?
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My private podcast (Rested & Connected in 10 minutes or less)?
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Subscribe at sleepandbeyondconsulting.com and I’ll send updates and the podcast link, right to your inbox.
You deserve rest, quality sleep and compassion!
Your Turn: Try The parental power Nap & Tell Me
Now that you know the Parental Power Nap steps, I’d love to hear how it works for you!
Here’s your gentle challenge:
Pick one day this week to try it just as I’ve shared: warm drink, 30 minutes, cozy rest - and notice how you feel afterward.
Did you:
✔️ Fall asleep?
✔️ Just rest but still feel different?
✔️ Feel more clear-headed or less heavy?
Leave me a comment on this blog or reply to my weekly email once you’re subscribed. I read all my replies and your experience might just help another tired mom give herself permission to rest.
Be good to yourself. Can't wait to hear from you.
Heather
Heather Erickson is a seasoned sleep consultant at Sleep and Beyond Consulting. She's been helping families gain quality sleep for years.
Related resource:
The Rest Reset Guide: 7 Types Of Rest Parents Need For More Energy