Pram Naps 101: A Practical Guide for Busy, Responsive Parents

You know those days when getting your baby to nap feels like trying to land a plane in turbulence?

The house is loud.
The cot might as well be full of crocodiles.
And your patience is hanging by a thread.

Then you throw your hands up, pop your baby in the pram for a walk… and they’re asleep in minutes. Suddenly the world feels lighter, your mind clears, and parenting feels possible again.

That’s the quiet power of pram naps and motion sleep – and they are so much more than “junk sleep.”

In this article, we’re going to explore:

• Why pram naps can be a beautiful part of your sleep toolkit

• How motion sleep supports your baby’s nervous system and body clock

• Six practical steps to set up successful pram naps

• What to do when your baby cries in the pram

• How to protect your nervous system in the process

And before we dive into pram sleep, we need to start with something even more important: connection.

Why Connection Comes Before Cooperation: The 10–10–10 Rule

A few episodes ago, I shared my 10–10–10 Rule – little pockets of connection you can weave into your day:

• 10 minutes in the morning

• 10 minutes during a transition

• 10 minutes in the evening

These are not big, elaborate activities. They are intentional moments of presence – putting your phone down, truly seeing your child, and filling their little cup.

And I’ve had parents reach out since that episode to tell me what a difference it’s made.

One dad with a preschooler and a toddler shared how it used to feel like the kids were “poking the bear” all day long. The behaviour was full on. They didn’t want to go back to strict, old-school parenting – shutting kids in their room and locking the door – but they also felt lost about what else to do.

We brought it back to connection first, then cooperation.

Once they started trying the 10–10–10 Rule, he began noticing:

• Fewer battles

• Easier transitions

• Children who were more receptive

• A home that felt calmer and more harmonious

Another family messaged to say that, just by reading the show notes and listening together, they’d been able to completely shift bedtime and the start of the day. Things flowed better because connection came first.

When our children’s cups are full, it’s a thousand times easier for them to:

• Accept limits

• Follow directions

• Move through the day with us, not against us

Unless we’re trying to parent through fear, connection will always be the thing that supports you and your child the most.

So if you’re hitting a brick wall with behaviour, start there. Connection invites cooperation.

Then we can talk about sleep.

Pram Naps: The Most Underrated Reset in Your Day

Pram naps are often underestimated. They’re “just” a nap on the go, right?

Actually, they can be:

• A powerful nervous system reset for your baby

• A breathing space for you

• A way to weave flexibility into your routine

• A practical tool when you’ve got older kids to care for too

When your baby naps in the pram, you’re not failing. You’re not “doing it wrong.” You’ve found something that works – and that’s good parenting.

My Pram Nap Journey with Three Kids

I’ve had three very different experiences with pram naps:

With my first baby

• Pram naps were a nice-to-have, but not essential.

• I loved popping him in the pram, knowing he felt safe while I walked.

• I also really valued cot naps where I could rest, potter, or just remember who I was for a little while.

With my second baby (and a 21-month-old toddler)

• Pram naps suddenly became more of a need than an option.

• I often used the pram for that tricky third nap of the day.

• It allowed my baby to rest while my toddler ran around at the park, climbed, and got his cup filled.

• The pram even came into the house – into the garden, near the kitchen – so she could nap while life went on around her.

With my third baby (and three under five!)

• We were living in South Korea, where the roads were bumpy and uneven.

• She was a super flexible, “koala” baby who slept beautifully in the carrier.

• I still used the pram, but the carrier often became my go-to because it was easier with dodgy footpaths and two toddlers to wrangle.

All three seasons were different. All three were valid. There is no one right way to do this.

Why Motion Sleep Works (And Why It Isn’t “Junk Sleep”)

If your baby loves motion sleep – pram, carrier, car – it doesn’t mean they will never sleep without it. It means you’ve discovered something that helps them feel safe and calm right now.

There’s a lot of science behind why motion helps:

• It mimics the womb.
  Your baby didn’t grow in silence and stillness. They were constantly swished around in amniotic fluid while you moved, walked, and lived. Rhythmic motion feels familiar.

• It helps regulate their nervous system.
  Rocking, bouncing, and swaying can trigger the calming reflex, helping babies let go, cry less, and ease into sleep.

• It supports circadian rhythm.
  When pram naps happen outdoors, babies are exposed to natural light, especially helpful in the morning.
  This light:

  • Helps set their body clock

  • Regulates hormones and appetite

  • Supports better sleep over 24 hours

• It builds flexibility and resilience.
  Sleep doesn’t only happen in a cot. By gently introducing other safe spaces – pram, carrier, car – your baby learns that there are multiple places where their body can rest.

So no, motion sleep is not “junk”. It’s real sleep, with real benefits.

Six Steps to Setting Up Successful Pram Naps

If you’d love pram naps to be a calmer, more reliable part of your day, here’s a step-by-step way to get started.

1. Start Small: Safety Before Sleep

Before you ever aim for a nap in the pram, focus on safety and positivity.

• Bring the pram into the living room, balcony, or backyard.

• Buckle your baby in while they are awake and content.

• Offer eye contact, chatting, and reassurance.

• Don’t make sleep the goal yet – just a few calm minutes in the pram is a win.

You’re showing them:

“This is a safe place. You’re okay here. You’re not in my arms, but you are still safe.”

2. Choose the Easiest Nap of the Day

The first nap of the day is usually the easiest to experiment with because:

• Their nervous system is calmer.

• The day hasn’t had time to build up lots of stimulation.

• Sleep pressure from overnight is still working in your favour.

Pop your baby in the pram:

• When you see early tired cues (not full meltdown mode), or

• Around 20 minutes before you’d expect them to fall asleep based on their usual awake time.

This gives them space to:

• Adjust to the environment

• Do those natural “safety checks”

• Wiggle and resettle before drifting off

Most babies take 5–20 minutes to move from awake to drowsy to asleep. Giving yourself that buffer reduces stress for both of you.

3. Create Calm Cues in the Pram

Especially for alert, social babies who “don’t want to miss out,” cues can help their body understand, “Sleep is coming.”

You might:

• Start with connection and play, then gradually tone down the energy.

• Soften your voice or chat on the phone in a more monotone way so they can begin to zone out.

• After about 10 minutes, lower the pram hood to dim the environment and reduce stimulation.

• Add familiar sleep cues such as:

  • A comforter (following safe sleep guidelines)

  • A dummy

  • Gentle words like “Sleepy time” or “Shhh, it’s rest time”

  • Soft lullabies or white noise (if you already use it)

Tip: Don’t assume you must use white noise in the pram just because you use it at home. Your baby might surprise you and adapt without it, which keeps things simpler when you’re out.

4. Consider Helpful Tools (Like the Lulla Bump)

Some babies need a bit more motion than a smooth shopping centre floor can offer.

One clever tool I’ve come across is the Lulla Bump, designed by parents I’ve worked with. It attaches to the front wheel of your pram and provides a gentle rhythmic wobble that mimics the bounce babies love.

It can be especially helpful:

• At weddings or events where the ground is too smooth for natural bumps

• At shopping centres with super polished floors

• On days when the weather is terrible but you still want to use the pram indoors or in a mall

Think of it as your “extra gear” when your baby needs more movement to switch off and you’d really like to sit down with a coffee instead of walking laps.

5. Drop the Expectation of Instant Perfection

If your baby has only ever slept in your arms, falling asleep in the pram is a big developmental leap.

So instead of setting the goal as “a full nap straight away,” try:

• Celebrating five calm minutes in the pram

• Aiming for “happy-ish and safe” rather than instant sleep

• Using the time to listen to a podcast, call a friend, or enjoy some fresh air

If you’re feeling anxious, phone someone and let them talk to you while you walk. Your calm body becomes your baby’s calm body.

You are not failing if sleep doesn’t happen straight away. You’re both learning a new skill.

6. Reading Crying and Responding with Confidence

Crying is communication. It doesn’t automatically mean:

“This is unsafe, stop everything, abort mission!”

Your baby might cry because:

• They’re tired (tired babies cry – that’s normal)

• They’re frustrated that sleep isn’t happening in the familiar way

• They’re overstimulated, especially if they nearly fell asleep in the car first

• The environment is new and their nervous system is doing extra “safety checks”

You can:

• Keep moving the pram with a calm, steady rhythm

• Use soothing words: “You’re safe. I’m right here. It’s okay to rest.”

• Offer comforter/dummy if you use them

• Adjust the hood up or down depending on whether they’re feeling too exposed or too pressured

If the cry shifts into panicked, stressed, can’t-breathe sobbing, that’s your cue to:

• Pick them up

• Reset with cuddles, contact, or a short play

• Try again another time, or transfer them after they’ve fallen asleep in your arms

If they fall asleep on you and you later transfer them to the pram, that still counts as a positive experience in that sleep space. They wake up there, you greet them with warmth and safety, and their brain files that under:

“Okay, that wasn’t so bad. I can wake up here and I’m still safe.”

Over time, this builds resilience and adaptability, both for your baby and for you.

What If Pram Naps Get Shorter as They Grow?

You might start off with gorgeous two-hour pram naps in the newborn stage and then suddenly find:

• Your 6–9 month old is doing 30–45 minute pram naps

• They wake after one sleep cycle and don’t resettle

This is very normal. As babies grow:

• Their awareness of the world becomes stronger

• They’re more distracted by movement, light, sounds, and people

• Their sleep often lightens during naps

If the pram is their main nap space, you might still get some longer sleeps. But generally, expect pram naps to be shorter than cot naps as your child gets older. That doesn’t make them less valuable – it just means adjusting your expectations.

If you’re hoping to stretch a pram nap:

• Keep the motion consistent during the 45–50 minute mark (when they might transition between cycles)

• Avoid peeking or changing pace right as they’re drifting or rolling between sleep cycles

• Maintain the same environment – no big changes in noise, brightness, or movement

Pram Naps Are For You Too

Pram naps are not only about your baby’s rest. They’re also about your regulation.

A short walk.
Fresh air.
A moment to breathe.
A coffee with a friend.

These things are not luxuries. They’re what allow you to:

• Access your patience

• Stay more present

• Enjoy your child more

• Cope better with the inevitable tricky moments of the day

Parenting is not just about meeting your child’s needs. It’s also about honouring your own.

Key Takeaways: Making Peace with Pram Sleep

Let’s bring it all together.

• Pram naps are not junk sleep.
  They support development, nervous system regulation, and your mental health.

• Connection first, cooperation later.
  Tools like the 10–10–10 Rule can transform behaviour and make every part of the day – including naps – smoother.

• Sleep pressure, body clock and routine are your allies.
  Predictability in the day makes it easier for pram naps to work.

• Start small and build familiarity.
  The first goal is feeling safe in the pram, not instant sleep.

• Use cues and tools to support sleep.
  Comforters, dummies, dimming the space, calm voice, and tools like the Lulla Bump can all help.

• Crying is communication, not failure.
  Observe, respond, and adjust. Some frustration is normal in learning a new skill.

• Flexibility builds resilience for both of you.
  Trying new things, having imperfect naps, and practising again tomorrow all grow your confidence as a parent.

Most of all, remember this:

Parenting isn’t about perfect routines. It’s about finding what works. When you do that, stress drops, confidence grows, and both you and your baby get the rest that you need.

If pram naps help you breathe a little easier and help your baby feel safe enough to rest, they’re not a compromise. They’re a gift – for both of you.