“You’ll Create a Bad Habit”—Why That’s Not True About Contact Naps (And What Actually Matters)
- 0 comments
- by Shannon
You finally get your baby to sleep after what feels like a marathon of rocking, bouncing, and feeding. They’re warm and relaxed against your chest, and for a moment, all is calm. But then the voice creeps in:
“You’re creating a bad habit.”
“You’ll never get anything done if you let them nap on you.”
“They’ll never learn to sleep alone.”
Contact naps (the very thing that feels so natural and peaceful) are often painted as a “bad habit.” You’re told that letting your baby nap on you means you’re creating sleep problems, that you’ll spoil them, or that they’ll never learn independence.
But what if I told you that those messages are outdated, fear-based, and not supported by research?
In this blog, I’m breaking down the three most common myths about contact naps, sharing what the science actually says, and offering gentle, supportive strategies for families who may want to move away from contact naps—when and if it feels right.
Myth #1: “You’re Creating a Sleep Crutch That Will Be Impossible to Break”
Let’s start with the big one. The idea that holding your baby for naps will create a lifelong dependency is one of the most damaging and persistent myths in modern parenting culture.
The Truth: Contact naps support regulation—not dependence.
Your baby isn’t using you as a sleep crutch. They’re using you the way nature intended.
From a biological standpoint, babies are born incredibly immature compared to other mammals. Their nervous systems are still developing, and they rely on co-regulation, that is, regulating their emotions and physiology through the presence and touch of a caregiver.
Touch helps activate the parasympathetic nervous system (rest and digest) and lower cortisol (stress hormone) levels. In fact, skin-to-skin contact has been shown to regulate infant heart rate, body temperature, and even brain development.
Napping on your body is not a flaw, it’s actually a design feature! It’s deeply calming and it is also neuroprotective, especially during the early months when your baby is learning how to feel safe in the world.
💡 Reframe:
You’re not creating a crutch! You’re providing safety and security. And this is what sets the stage for confidence and independence later on.
Myth #2: “They’ll Never Learn to Sleep On Their Own If You Don’t Teach Them Now”
This one often gets thrown around in parenting circles, sleep training forums, and unsolicited advice from strangers at the supermarket 🫠
The Truth: Sleep is developmental, not a skill that needs to be taught through separation.
Just like walking, talking, and toilet training, independent sleep develops over time. Some babies start sleeping independently in their first year, others take longer. That’s not failure, it’s individual variation.
What babies can’t do from birth is regulate their own emotions or nervous system. This is why contact naps often result in longer, deeper sleep—they’re getting the regulation they need to rest fully.
There’s no research that shows contact napping prevents later independent sleep. In fact, studies suggest that responsive caregiving leads to better stress regulation and healthier emotional development overall
💡 Reframe:
Independence isn’t something you have to force! It’s something that develops naturally from secure attachment.
Myth #3: “More Contact = Worse Sleep Later”
This one usually comes as a warning: “Enjoy it now, but you’ll pay for it later.” 🙄
The Truth: More contact often = better sleep now and long-term emotional health.
For our babies, especially for high-needs or sensitive babies, contact naps are also a bit of a break from the chaos and overwhelm of the world. And far from making sleep worse, contact helps regulate your baby’s nervous system in a way that allows for deeper, more restorative sleep.
What can actually create disrupted sleep patterns is dysregulation, which is when your baby’s stress response is activated (think overtiredness, missed cues, or feeling unsafe).
And guess what supports regulation best? Yep—contact. Gentle, consistent connection.
Studies on infant development show that babies who receive consistent, responsive care are more likely to develop secure attachment styles, which are linked to lower cortisol levels, more resilience, and better emotional regulation as they grow.
💡 Reframe:
Connection now doesn’t create problems later! It actually lays the foundation for trust, confidence, and resilience.
Sooo… What Actually Matters?
Instead of worrying about whether you’re creating “bad habits,” the more helpful questions to ask are:
- Is my baby getting enough restorative sleep overall?
- Does contact napping feel manageable and sustainable for our family right now?
- If something isn’t working, can we shift it gently while still supporting our connection?
There’s no “right” way to do sleep. There’s only what works for you and your baby.
If You’re Ready to Move Away from Contact Naps
First things first: You don’t need to change anything unless contact naps no longer feel sustainable for you.
But if you’re ready to explore other options, here’s a gentle, connection-first approach:
Step 1: Start with just one nap a day
Pick the nap with the best chance of success (hint: it’s often the first of the day as this is almost like an extension of night sleep). Try transferring your baby to their cot after they fall asleep on you, or begin the nap in that space while offering physical touch (patting, shushing, lying nearby) if they are comfortable with this.
Step 2: Don’t stress about perfection.
Babies learn through patterns. If it doesn’t “work” on day one, it doesn’t mean it’s a failure! It’s a process and repetition builds familiarity and safety.
Step 3: Pull the pin if it’s not working
If your baby is struggling with the shift, try babywearing or stroller naps while gradually introducing a new sleep space.
Step 4: Keep helping them to regulate
It’s not just about where your baby sleeps, it is also about how supported your baby feels while you are making changes. Co-regulating with your baby over many thousands of interactions is what helps them to develop their self regulation skills. It won’t happen overnight, and that is completely normal.
Step 5: Tweak as needed
I often say to my clients, working on infant sleep is both an art and a science! Stay curious about your child – watch their tired cues, consider whether they have enough sleep pressure, and tweak and adjust as needed.
Let’s Stop Calling Connection a Problem
Contact naps are not a parenting fail. They’re not a habit you need to “break.” They’re a biologically normal, deeply nurturing part of early life for many families.
You haven’t “spoiled” your baby by letting them nap on you. You’ve regulated their nervous system. You’re helping them build a resilient and securely attached brain. You’re making them feel safe.
And if/when you want to change how naps happen? You can. You don’t need to use sleep training. You don’t need to withdraw connection to gain a little space. You can guide your baby through change with responsiveness, respect, and trust.
So let’s stop calling connection a bad habit—and start calling it what it truly is: The foundation of great sleep.
And if you need help moving away from contact naps? Check out my DIY Gentle Sleep Guides and let me help you!