baby naps on the go: stroller, car and babywearing

in this post:

• car naps
• stroller naps
• babywearing naps
• when on-the-go naps just don’t happen

Helping your baby sleep well while out and about (ya know, living life!) is something most parents need to do. Some days, you’re home and the stars align for a cozy crib or contact nap. But other days you’re hustling between errands, preschool drop off, soccer practice, and Costco runs with a baby who still needs their sleep. Mom of three here and I get it!

You may come across posts on social media from sleep trainers or other influencers suggesting that babies MUST nap in a quiet, dark room in a crib. Lots of FB groups and sleep books also instruct parents to plan their days around being home for nap times. Talk about isolating! I, for one, do not want to be tied to my house rocking a baby to sleep in a dark room for hours per day. No thank you!

Now, some babies do need this, especially certain temperaments and during certain stages. That’s okay, too, you know your baby best. But for those who want (or need!) to be able to get out and about, at least sometimes, not to worry.

Human beings are carry mammals. We evolved to carry our infants everywhere. This is different from our ape cousins, who do stay in pretty constant contact with their babies but who are also covered in hair so baby can easily grip on their own from a very early age. Human babies need a little more help, which is why practices such as babywearing are ancient (and super practical).

Wearing your baby or bringing them along to sleep when they are tired is natural and some research even suggests that babies may sleep better while in motion. Do you have a baby who conks out when you’re in the car, every single time? Or who loves to nap in the carrier or sling while you take a walk? Maybe your baby is instantly calmed by swings or being pushed in the stroller. There is a very good reason for this!

The Receipts:

• Rocking movements improve sleep onset in infants
• Carrying and walking with infants for just 5 minutes calms them down faster and induces sleep
• Babywearing, especially outdoors, improves maternal mood and infant sleep

The truth is: motion naps or “naps on the go” meaning car naps, stroller naps, and babywearing naps are all totally normal and often really helpful! They aren’t “bad habits” (repeat after me: there are no bad habits when it comes to survival-level parenting choices like sleep!). They’re simply one of the many ways babies can get the rest they need. Let’s take a look at some different ideas, tips and strategies you can use to get out of the house with your baby!

car naps

Why they work: The hum of the engine, the vibration of the road, and the cozy car seat can make the car a snooze-inducing machine for many babies. A friend once told me her baby has “carcolepsy” because he conked out immediately every time they got him in the car!

Tips to encourage them:

• Use window shades to block out the sun.
• Bring along a portable white noise machine to drown out stop-and-go traffic noises.
• OR, a sleepy playlist may also help: lots of parents swear by the Taylor Swift Method I created for calm car rides!
• Plan ahead. Try leaving close to nap time, so you’re not strapping in a wide-awake baby.
• Make sure your baby is comfortable. Be sure to check their car seat to make sure the fit is secure and snug but not too tight. Be sure they are angled properly according to your car seat make and model.
• You may want to try something like a mirror so they can still see you if they get separation anxiety.

When they don’t: Some babies won’t sleep in the car no matter what. Others wake the second you get to a red light or pull into the driveway. My babies actually really hated the car for the first few months of life (like, red-faced screaming hated) and I actually opted to stay home much of the time. Luckily this was a phase that passed!

If car naps just aren’t working, consider them quiet rest time and offer a make-up nap at home. It can also just be a tough phase. Keep trying, you may get there soon!

stroller naps

Why they work: Motion is magic. A rolling stroller mimics the soothing movement babies are wired to love, and it helps their nervous systems relax.

Tips to encourage them:

• Keep it moving — most babies wake when the stroller stops (bonus, you get those steps in!)
• Choose the right stroller! Ones that allow you to recline the seat, put up a footrest, and use a shade allows for max comfort.
• Stick with familiar sleep associations (lullaby, white noise, lovey) even when outside.
• Timing is key. Try to get your baby into the stroller around when they may be getting tired.

When they don’t: Some babies are way too curious to nap in a stroller. This is super common during periods of development such as around the 5/6 month mark. If yours pops their eyes open at every passing dog or leaf blowing in the wind, that’s not you doing anything wrong — it may simply mean stroller naps are be better for short catnaps or awake time, just for now!

babywearing naps

Why they work: Being snuggled up on your chest checks all the boxes: warmth, heartbeat, safety, motion, and connection. Many babies sleep their longest stretches this way.

Tips to encourage them:

• Make sure the carrier is safe, supportive and comfy for you both (follow TICKS)
• Replicate your at-home sleep associations (shhh-ing, humming, patting)
• Try different levels of movement — some babies need a brisk walk, while others are happy with gentle rocking or swaying
• Practice at home! Be sure you feel confident in wearing your baby while you’re in a familiar location and can use a mirror to practice putting your baby in and out of the carrier until it becomes second nature
• Use a hat for baby to avoid distractions. Some carriers also have built-in sun shades!

When they don’t: Older, more mobile babies may resist babywearing naps as they tend to want to be on the move. That’s not a regression, necessarily, just normal development. If babywearing naps stop working, be sure the fit is still comfortable and doesn’t need adjusting. Or mix things up! Learning how to wear your baby on your back can be a game-changer both for your comfort and their ability to fall asleep while on the go.

when on-the-go naps just don’t happen

Sometimes, despite your best effort, naps on the go are a bust. That’s okay! Your baby may just have a temperament that makes them a little more sensitive to their surroundings. They may really need calm, quiet routines at home to sleep well. That’s okay. (If you want to learn more about your baby’s temperament and how to support their unique wiring, join my Temperament Workshop!). Remember:

• One missed nap won’t ruin everything. Babies are more resilient than we give them credit for. If you really need to get out during baby’s regular nap time and they don’t sleep for as long or as well as you’d like (or at all) it’s not an emergency. You can make it up later.
• Offer an earlier bedtime. If naps on the go were short or skipped, moving bedtime up by 30–60 minutes can help prevent overtired meltdowns.
• Don’t panic about “bad habits.” Remember that babies are meant to be carried along for the ride, and having them nap in a stroller, on your body, or in the car are totally healthy and fine! It’s just a part of life 🙂

final thoughts

Naps on the go are one tool, not a requirement. Some babies sleep best this way (my firstborn had a nearly 2-hour stroller nap every day for the first 8 months of his life!). They can be lifesavers when you want to get out or simply need flexibility, but they don’t work for every baby, and that’s okay too. Every baby has their own preferences, and normal looks different for everyone.

If it’s not working or you’re convinced your baby doesn’t like it, keep practicing! Babies tend to get used to things they are exposed to. If you can keep trying and approach naps on the go with a calm attitude, your baby may adjust to them sooner than you think.

The bottom line: short car nap, passing out in the stroller, or cozy babywearing nap — it all counts as rest. You’re doing a great job!

Shop here for my favorite carriers, strollers and accessories for naps on the go!

Written by Rachael, Certified Sleep Consultant, mom of three, and cry-it-outs biggest hater. Learn more.