Dad realizes his baby’s nap lasted only 28 minutes—and his face says it all

We’ve all been there—holding our breath, hoping for a solid nap window so we can finally sit down, clean up, or maybe just breathe. But when the baby wakes up after a mere 28 minutes? Devastating. And this viral TikTok from @haleynicoleamos captures that exact moment of parental heartbreak—4.1 million views and counting.

In the video, Haley’s husband walks into the room, clearly ready to collapse onto the couch, only to discover that their baby’s nap is already over. Haley’s caption says it all: “He was just coming in to sit down for the first time too. I said… welcome to my world during the week, dada.”

But why do babies take such short naps? And more importantly, what can you actually do about it? Let’s break it down.

Why short naps happen—and what they mean

Short naps are more than just bad luck—they’re usually connected to a baby’s sleep cycle. Newborns and infants go through light and deep sleep phases, but their sleep cycles are much shorter than adults’. A full infant sleep cycle is about 40 to 50 minutes, which means if a baby wakes up after 28 minutes, they likely didn’t transition fully into the next sleep phase.

Related: Would you pay your toddler to nap? This mom’s ‘Nap Fairy’ trick has parents talking

Common reasons for short naps:

• Overtiredness: If your baby is awake too long before their nap, their body releases cortisol (a stress hormone), making it harder to stay asleep.
• Developmental leaps: Sleep regressions often align with major developmental milestones (like crawling or walking).
• Sleep environment: Too much light, noise, or discomfort can cause premature wake-ups.
• Hunger: If the last feeding wasn’t enough, they may wake up needing more.

How to extend naps (without losing your mind)

Extending naps isn’t easy—but it’s not impossible. Try these practical, expert-backed strategies to help lengthen those precious sleep windows:

Adjust wake windows

Wake windows—the time your baby is awake between naps—are key to better sleep. If your baby is napping for less than 30 minutes, they may be under-tired or overtired. Try adjusting the wake window by 15-minute increments to see what works.

Create a sleep-friendly environment

• Use blackout curtains to reduce light.
• Turn on a white noise machine to block out sudden sounds.
• Keep the room cool (around 68–72°F) to promote better sleep

Practice crib-side soothing

If your baby wakes up after a short nap, try soothing them in the crib rather than picking them up right away. Gentle back pats or shushing can help them settle back into sleep.

Focus on consistency

Nap time should happen at roughly the same time each day, and the bedtime routine should be consistent. Babies thrive on predictability.

Related: Toddlers ‘don’t need a nap’—until they do: The viral TikTok every parent can relate to

Surviving on little sleep: Science-backed tips

Let’s be real: sometimes you can do everything right, and the naps will still be short. So how do you survive the aftermath?

Hydrate and fuel your body

Sleep deprivation makes you more prone to dehydration and blood sugar crashes. Keep a water bottle close and snack on high-protein, high-fiber foods (like yogurt, nuts, and whole grains) to keep your energy up.

Get sunlight and move

Exposure to natural light helps reset your circadian rhythm, making it easier for you (and your baby) to sleep better at night. Even a quick walk outside can help.

Sleep banking: Does it work?

The idea that you can “store up” sleep ahead of time isn’t exactly true—but catching up on rest when you can does help. If you get the chance to nap, even for 10 minutes, take it.

“Sleep when the baby sleeps” isn’t always realistic

We know—this advice is usually more frustrating than helpful. If napping while the baby sleeps isn’t possible, try resting instead. Put your feet up, scroll on your phone guilt-free, or just close your eyes for a few minutes. Rest is still restorative.

Short naps are brutal—but they’re also normal. Babies are constantly growing and changing, which means sleep patterns will shift over time. In the meantime, let dad join the club of exhausted parents everywhere.