Explore every episode of the podcast Nap Trapped
| Title | Pub. Date | Duration | |
|---|---|---|---|
| What Is Sleep Training, Really? With That Sleep Doc (Part 1) | 23 sept. 2026 | 00:46:06 | |
We made it to 100 episodes and we couldn't think of a better way to celebrate. Sally's heart was beating the whole time 'cause she's that much of a fangirl. Our guest is the one and only Dr Sujay Kansagra, known to so many of you as That Sleep Doc. He's a child neurologist and sleep medicine doctor at Duke University, where he directs the child neurology sleep medicine program. Sally DM'd him on the seventh of December 2024, before Nap Trapped even existed. It was left on unread. A hundred episodes later, here we are. In part one we rip the band aid and ask what sleep training actually is, whether sleep associations are real and how you tell a sleep association from a baby seeking connection. Sujay walks us through the learned helplessness research, attachment, night feeds and breastfeeding, parent guilt and why a well rested parent is a safer driver. He also tells us why he invented what he calls the most expensive crib mattress in the world and still says sleep training is safe and effective. Then we get into the hard bit: the crying. How Sujay coaches families through it, the two methods he reaches for and why even he found sleep training his own kids hard. Sally shares the early rising that finally shifted once she sent her husband to the gym. Bec's famous line gets a run too. Hold steady. If you've been fear mongered out of getting help, this one's for you. Subscribe to Nap Trapped wherever you listen and find every episode at www.naptrappedpodcast.com What You'll Learn: - Why there's no formal definition of sleep training and how Sujay defines it - How sleep cycles and normal night wakings bring sleep associations into play - How to tell if a sleep association is actually a problem for your household - What the 1960s learned helplessness experiments do and don't tell us about sleep trained babies - What the research says about sleep training and attachment - Why night feeds and breastfeeding can sit alongside sleep training - The two types of crying and how Sujay matches a method to a family's tolerance - Why having someone in your corner through the execution makes such a difference Chapters: 00:00 Happy 100th, Dr. Sujay 05:01 So, What Is Sleep Training? 19:31 Busting the Sleep Training Myths 37:26 Coaching Families Through Crying 45:45 Part Two Next Week ABOUT: We're Sally Woods from The Sleep Concierge and Bec Maher from The Sleep Centre. Nap Trapped is our evidence-based baby sleep podcast for tired parents who want real answers without the fear mongering. Dr Sujay Kansagra is a child neurologist and sleep medicine doctor at Duke University and the creator of Lullabee. You'll find him on social media as That Sleep Doc. Links: Sally, The Sleep Concierge: https://www.instagram.com/thesleepconcierge/ Bec, The Sleep Centre: https://www.instagram.com/_thesleepcentre/ Dr Sujay Kansagra, That Sleep Doc: https://www.instagram.com/thatsleepdoc/ That Sleep Doc on TikTok: https://www.tiktok.com/@thatsleepdoc That Sleep Doc on YouTube: https://www.youtube.com/@thatsleepdoc All of That Sleep Doc's links: https://linktr.ee/thatsleepdoc Camp Snooze intakes: joinsnooze.com Nap Trapped: www.naptrappedpodcast.com | |||
| Sleep Detectives: Your Baby Sleep Q’s Answered - Ep 99 | 09 sept. 2026 | 00:41:32 | |
We're back in the Sleep Detectives hot seat answering your real baby sleep questions — bottles, naps, toddler boundaries, split nights, daycare schedules and a very important Fiji trip. Subscribe and never miss an episode at www.naptrappedpodcast.com What You'll Learn: - When to drop the morning and before-lunch bottles (the exact ages) - How to protect your toddler's sleep when a new baby arrives — and what NOT to change - The transitional schedule explained: why it doesn't have to look textbook - Early rising vs. actually early rising — and why we almost never make a nap drop off an early rise - Split nights: what they actually are (and what's just a resettle going nowhere) - How to audit a 1am wake with a sleep trained 13 month old - The pilot analogy from Dr Becky that reframes holding a boundary with a toddler - Why six months is prime time for sleep shaping - Daycare schedules with fixed bottle and nap times — how to make it work - Fiji with a five month old: do you stay on Sydney time or just get on Fiji time? Chapters: 00:00 – Welcome to Sleep Detectives 00:33 – Dropping bottles: before-lunch and morning bottle ages 02:00 – Protecting toddler sleep when a new baby arrives 06:40 – 12 month old on transitional schedule: one and a half hour afternoon nap 11:22 – 18 month old on one nap: should I wake at two if she'll sleep till three? 12:31 – 14 month old: early waking and 20 minutes to self-settle — time for one nap? 17:18 – 1am wake with a sleep trained 13 month old — split night or resettle? 25:50 – Dr Becky's pilot analogy and holding boundaries with toddlers 31:07 – Six month old: when to start waking from naps to get on a schedule 34:20 – Eight month old in daycare five days a week: adapting nap and feeding advice 39:45 – Five month old trip to Fiji: Sydney time or Fiji time? 41:02 – Wrap up ABOUT NAP TRAPPED: Nap Trapped is hosted by Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre) — two sleep consultants, two mothers, one podcast dedicated to evidence-based baby and toddler sleep support in plain language. No empty promises, no guilt, just real answers for tired parents. Links: Instagram Sally: https://www.instagram.com/thesleepconcierge/ Instagram Bec: https://www.instagram.com/_thesleepcentre/ Website: www.naptrappedpodcast.com | |||
| The 3-to-2 Nap Drop - 9 Month Old Case Study | 02 sept. 2026 | 00:23:29 | |
Is the two-nap schedule wrecking your nine-month-old's sleep — or was something already brewing before you made the drop? This week we work through a real DM case study: a nine-month-old who moved to two naps and promptly hit the fan with short naps, false starts, lengthy middle-of-the-night wake windows and reactive co-sleeping creeping earlier and earlier. We unpack why the nap drop is rarely the villain, what the clues in this mum's own message tell us about what was already in the mix, and exactly what we'd do first — including why we'd put the third nap back in (yes, really) and why early rising needs to be sorted before any nap transition happens. We also share a Google review that genuinely made Sally tear up on mic, and Bec drops a quick winter temperature check that could explain a lot of what's creeping back into your nights right now. Subscribe and find all our resources at www.naptrappedpodcast.com What You'll Learn
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| Sleep Detectives: Naps, Feeds & Early Rising | Ep 97 | 26 août 2026 | 00:36:36 | |
Sally and Bec tackle four real listener cases: third nap chaos, space feeding, early rising and the Early Rising Protocol for almost-12-month-olds. | |||
| Should Mum or Dad Do The Sleep Training? | 19 août 2026 | 00:26:24 | |
Which parent should be the one doing the settling at bedtime? Can you tag team? What happens if you tap out mid-session? Sally and Bec get into all of it — and their answer might surprise you. Subscribe to the Nap Trapped newsletter for weekly sleep support: www.naptrappedpodcast.com What You'll Learn
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About Nap Trapped Links | |||
| Sleep Detectives: Early Rising, Night Weaning & Toddler Bedtime | 11 août 2026 | 00:48:13 | |
Subscribe and never miss an episode: www.naptrappedpodcast.com Sleepy Ds are back. This week Sally and Bec put on their detective hats for four real listener questions — and as always, they love a side quest. From a 14-month-old waking every two hours in a co-sleeping setup where mum feels like she's tried everything, to 8-month-old twins early rising on three naps, a 12-month-old with habitual 10 PM and 2 AM feeds, and an 18-month-old screaming the house down at bedtime — this episode covers the full spectrum of what families are actually living right now. Sally and Bec break down why "I've tried everything" often means behavioural sleep training hasn't been tried properly or consistently, why the 14-month age group is one of the most common they see, and why zooming out is the single biggest gift a sleep consultant brings. Bec shares a real case study of a two-and-a-half-year-old whose cot was removed six months ago — and what happened when they brought it back. Sally walks through a 2-year-5-month-old who had been a great sleeper at 8–9 months and then fell apart 17 days ago. For the twins question, they dig into corrected age, calorie distribution, dream feeds for twins specifically, and why early rising is almost never the right trigger for a nap drop. For the night weaning question, they unpack the difference between extinction and modified Ferber, dummy replug strategy, anchored feed times, and how to teach a 12-month-old to find their own dummy. For the 18-month regression, Sally explains the rule of threes, why checks can make things worse and what to do instead, and how filling an autonomy cup during the day gives you the backbone to hold a boundary at bedtime. What You'll Learn: - Why "tried everything" usually means one key thing hasn't been tried — or hasn't been done consistently enough - How the 2-to-1 nap transition makes 12–15 months one of the trickiest ages Sally and Bec see - Why early rising almost never signals it's time to drop a nap - The difference between extinction and modified Ferber — and which fits a dummy-using 12-month-old - How to anchor overnight feeds and organically nudge them out - Why check-ins can escalate an 18-month-old and what to do instead - The rule of threes for toddler habits - How micro-choices during the day support bedtime boundary-holding Chapters: 00:00 – Welcome back, Sleepy Ds 00:37 – Side quests, adenoids and Dirty Dancing 02:42 – Question 1: 14-month-old, waking every 2 hours, co-sleeping, tried everything 06:17 – Why "tried everything" often misses the full picture 11:08 – Bec's real case: bringing the cot back for a 2.5-year-old 15:14 – Why having a coach changes everything 19:05 – Question 2: 8-month-old twins, 3 naps, early rising at 5–6 AM 24:31 – Why we don't drop a nap to fix early rising 27:14 – Lining everything up so there's just one thing to do 30:11 – Question 3: 12-month-old, 10 PM and 2 AM feeds, night weaning plan 34:06 – Extinction vs modified Ferber, dummy strategy, anchored feeds 38:00 – How long will night weaning take? The honest answer 39:42 – Question 4: 18-month-old screaming at bedtime, checks make it worse 41:19 – The 18-month regression, autonomy cups and micro-choices 44:18 – When to reduce check-in input and lengthen intervals 46:16 – The rule of threes and when to hit reset 47:41 – Wrap up and sleep crimes ahead ABOUT NAP TRAPPED: Nap Trapped is hosted by Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre) — two Australian sleep consultants who work with real families every single week. Evidence-based, warm, and refreshingly honest about how hard this actually is. Links: Sally – https://www.instagram.com/thesleepconcierge/ Bec – https://www.instagram.com/_thesleepcentre/ Podcast – www.naptrappedpodcast.com | |||
| 5 Things Worth The Money (To Us) | Ep 94 | 05 août 2026 | 00:34:52 | |
Sally and Bec step away from baby sleep talk to share the five things they genuinely believe are worth the money — from kitchen appliances to travel. No affiliate codes, no sponsors (yet), just honest opinions from two tired, busy mums who have tried a lot of things. Subscribe and join the village at www.naptrappedpodcast.com --- WHAT YOU'LL LEARN - Why Bec swears by her Thermomix (secondhand or otherwise) - The Ninja coffee machine that replaced Sally's daily takeaway habit - Microblading, travel prams and the Robovac debate - Why a cleaner or housekeeper is not a luxury — it's a sanity saver - The case for great champagne, Ben and Jerry's Tonight Dough and gym membership - Why booking the trip — any trip — is always worth it --- CHAPTERS 00:00 Introduction and episode premise 02:06 Bec's #1: The Thermomix 05:34 Sally's #1: The Ninja Coffee Machine 09:53 Bec's #2: Microblading 11:36 Sally's #2: Baby Zen Yo-Yo travel pram 14:49 Bec's #3: The Robovac 15:46 Sally's #3: A cleaner or housekeeper 21:43 Bec's #4: Great champagne 23:16 Sally's #4: Ben and Jerry's Tonight Dough 25:51 Bec's #5: Gym membership 29:38 Sally's #5: Book the trip 33:23 Wrap-up and listener question --- ABOUT NAP TRAPPED Nap Trapped is hosted by Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre) — two experienced baby sleep consultants, mothers and friends who tell it like it is. Evidence-based, warm and occasionally very funny. --- LINKS Sally: https://www.instagram.com/thesleepconcierge/ Bec: https://www.instagram.com/_thesleepcentre/ Podcast: www.naptrappedpodcast.com | |||
| Sleep Detectives: Jet lag, night feeds and naps | 29 juil. 2026 | 00:45:34 | |
Sally and Bec are back in the hot seat answering your real-life baby sleep questions live and unscripted. From managing jet lag with an eleven-month-old to knowing when to drop a night feed, trimming nap one, tackling twins in a shared room and transitioning away from patting to sleep — this episode covers a lot of ground in plain language with the science behind every answer. Subscribe and get more at www.naptrappedpodcast.com --- WHAT YOU'LL LEARN • How to handle a two-hour time zone difference with a baby without pre-adjusting at home • Why creature comforts and a mini bedtime routine matter on arrival night • When an 11.30 PM and 3 AM waking pattern at six months is habitual versus hunger • How to confidently drop a ritualized night feed and anchor in a single overnight feed • When to start trimming nap one for a nine-month-old on the OG two-nap schedule • Why a short-long nap structure protects the second half of the day and reduces early rising • How to transition from patting to sleep toward independent self-settling • Twins at eight months sharing a room — the case for letting them coexist early • What time nap one should be when your eleven-month-old wakes at six instead of six-thirty • Whether staying in the room while baby self-settles causes problems down the track --- CHAPTERS 00:00 Intro — millions of great sleepers not on our schedule 00:25 Welcome to Sleep Detectives 01:19 Q1: Preparing an eleven-month-old for a two-hour time zone difference 07:08 Camp Snooze ad 07:40 Q2: When to resettle versus feed — six-month-old waking at 11.30 PM and 3 AM 12:39 Q3: When to trim nap one — nine-month-old on OG schedule 17:01 Why there is always a why behind schedule changes 21:03 Q4: Transitioning from patting to sleep to self-settling 26:43 Q5: Twins at eight months sharing a room 31:34 Q6: Nap one timing when eleven-month-old wakes at six AM 35:03 Soapbox — overtiredness is real 37:47 Q7: Does staying in the room while baby self-settles cause problems later 44:42 Wrap-up and where to find help --- ABOUT NAP TRAPPED Nap Trapped is hosted by Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre). Between them they bring twenty years of hands-on baby and toddler sleep experience. Every episode is evidence-based, judgment-free and built for tired, time-poor parents who want real answers. --- LINKS Sally — https://www.instagram.com/thesleepconcierge/ Bec — https://www.instagram.com/_thesleepcentre/ Camp Snooze — joinsnooze.com More episodes — www.naptrappedpodcast.com | |||
| Snooze Member Masterclass: Small Changes, Big Sleep Wins | 22 juil. 2026 | 00:26:39 | |
What if you didn't need a big sleep training plan to see real results? In this Snooze Masterclass, Sally and Bec break down a real-life message from a family member whose 11-week-old is now sleeping 11 hours overnight — after just a handful of small, low-pressure changes. No crying it out. No dramatic overhaul. Just the right foundations, applied consistently. Subscribe to the Nap Trapped podcast and access all masterclasses inside the Snooze membership at www.naptrappedpodcast.com WHAT YOU'LL LEARN CHAPTERS ABOUT NAP TRAPPED LINKS | |||
| Sleep Detectives: False starts, night weaning, nap caps and dummies | 15 juil. 2026 | 00:30:06 | |
Sleep Detectives is back! Sally and Bec answer your real baby sleep questions — false starts, night weaning, nap caps, dummy habits and more. Subscribe and get better sleep support at www.naptrappedpodcast.com What You'll Learn: - Why false starts happen and how to fix them fast - The truth about moving nap times — rip the bandaid or go slow? - Step-by-step overnight weaning for a six month old - When to ditch wake windows for a clock-based schedule - Why capping nap one at 13 months saves your nights - Dummy use at three months — habit or helpful tool? - When to push the lunch nap later at 20 months Chapters: 00:10 – Welcome back: Sleep Detectives returns 00:29 – Fan mail: a real win from a listener 05:08 – Q1: False starts in a seven month old 07:41 – Q2: 13 month old — how to bring nap two forward 10:44 – Q3: Six month old, two night feeds, how to wean 16:11 – Q4: When to switch from wake windows to clock-based schedule 20:04 – Q5: 13 month old, long morning nap, second nap hit and miss 22:23 – Off topic: most fun parenting stage 25:52 – Q6: 22 month old sleep schedule 26:38 – Q7: Is a dummy for resettling a bad habit at three months? 28:04 – Q8: When to push the lunch nap later at 20 months 29:54 – Wrap up ABOUT NAP TRAPPED: Nap Trapped is hosted by Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre) — two experienced baby sleep consultants who cut through the noise with evidence-based, realistic sleep support for tired Australian parents. Links: Instagram – Sally: https://www.instagram.com/thesleepconcierge/ Instagram – Bec: https://www.instagram.com/_thesleepcentre/ Website: www.naptrappedpodcast.com | |||
| 3 Toddler Sleep Mistakes (And How to Fix Them) | 01 juil. 2026 | 00:40:13 | |
Toddlers are relentless. They target your heartstrings, they push every boundary, and they will absolutely ask for a third bottle of milk at 2 AM just to see what happens. In this episode Sally and Bec break down the three most common toddler sleep mistakes they see every single day — and exactly how to course-correct without losing your mind. What You'll Learn: - Why milk feeds creep back in overnight and how reverse cycling happens with toddlers (not just babies) - How to handle constant bedtime requests and delay tactics without feeding the cycle - Why parent-led associations like couch sleep and cuddle-to-sleep come back after sickness or travel — and how to reset - The bedtime pass strategy for school-aged kids with busy brains - Why toddler tantrums are a developmental milestone, not a parenting failure - How to hold a boundary at 2 AM when your willpower is firmly in your slippers Chapters: 00:10 – Welcome and comment of the week 01:33 – Mistake 1: Milk feeds creeping back in overnight 05:03 – The reverse cycling trap and how it snowballs 10:40 – How to wean overnight milk with a clear plan 15:29 – Mistake 2: Constant requests to get out of bed 17:23 – Visual checklists and the bedtime pass strategy 23:44 – Why toddler tantrums are actually a milestone 31:32 – Mistake 3: Parent-led associations returning (cuddles, couch sleep) 33:44 – Not being in a rush to make sleep happen quickly 37:32 – Post-sickness and post-travel sleep resets 39:18 – The audit: environment, sleep pressure, settling technique ABOUT NAP TRAPPED: Nap Trapped is hosted by Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre) — two experienced sleep consultants who work with families around the world. They bring evidence-based guidance, warm realism and zero judgment to every episode. Subscribe and never miss an episode: www.naptrappedpodcast.com Links: Sally – https://www.instagram.com/thesleepconcierge/ Bec – https://www.instagram.com/_thesleepcentre/ | |||
| Sleep Detectives: Real Questions, Real Answers | 24 juin 2026 | 00:43:16 | |
Got burning baby sleep questions? Sally and Bec are back in the Sleep Detectives hot seat answering real questions from real parents across Spotify, Instagram DMs and the Snooze membership community. From the dreaded failed evening cat nap to split nights, early rising twins and the OG nine-month schedule — this episode covers the messy, nuanced, real-life stuff that keeps parents up at night (literally). Subscribe to Nap Trapped and never miss an episode: www.naptrappedpodcast.com What You'll Learn: • What to do when the fourth nap fails for a four-month-old • The OG nine-month schedule with solids, milk feeds and naps laid out clearly • How cow's milk protein allergy and self-weaning can affect overnight sleep • Why the delay, delay, delay technique requires you to overreach to 7 a.m. • How to handle early rising twins sharing a room • Why the second nap is always the trickiest — and how to rescue it • The difference between a true split night and an overtired overnight waking • Why nap training takes longer when you use a staggered approach (and why that is okay) Chapters: 00:06 — Welcome back and the Snooze live Sleep Detectives recap 02:41 — Q1: Four-month-old failed evening cat nap (Alyssa, Spotify) 09:24 — Q2: OG nine-month schedule with solids and short long naps 13:14 — Q3: Nine-month-old nearly done breastfeeding, CMPA and early rising 19:25 — Q4: 18-month-old twins and early rising — delay, delay, delay 27:29 — Q5: Nine-and-a-half-month-old short second nap on the OG schedule 36:57 — Q6: 17-month-old split nights and 4 a.m. wakeups 42:29 — Wrap up ABOUT: Nap Trapped is hosted by Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre) — two Australian sleep consultants who work with families every single day. They bring evidence-based advice, zero judgment and a healthy dose of realism to every episode. Links: Sally on Instagram: https://www.instagram.com/thesleepconcierge/ Bec on Instagram: https://www.instagram.com/_thesleepcentre/ Snooze membership: www.joinsnooze.com | |||
| How to Dress Your Baby for Winter Sleep | 17 juin 2026 | 00:29:11 | |
Is your baby waking at 3 or 4am for no obvious reason? The answer might be sitting in their wardrobe. In this episode Sally and Bec break down exactly how to dress your baby for winter sleep — tog ratings, layering, Merino wool bags, room temperature, and why your monitor reading might be lying to you. Subscribe and never miss an episode: www.naptrappedpodcast.com What You'll Learn: • Why autopilot dressing habits can cause cold-related wake-ups • The tog rating guide — when to use 2.5 vs 3.5 vs Merino wool • How to layer underneath a sleeping bag for different room temperatures • Why room temperature readings can mislead you (and how to fix that) • When to add heating vs when to let the bag do the work • Why cold hands and a cold nose don't tell the whole story • The two Merino wool sleeping bag brands Sally and Bec genuinely recommend Chapters: 00:00 Intro — bed making, king pillows and the sweaty bat 08:15 Why families slip into autopilot with baby dressing in winter 09:42 The fear of overheating and why we're almost always adding layers 10:41 Singlets, onesies and the base layer explained 11:09 Why Merino wool sleeping bags are worth the investment 12:20 Woolbabe and Woolino — the brands they recommend 15:08 Room temperature: what range to aim for 16:46 Why thermostat readings can't always be trusted 18:40 Where to place your thermometer and what cold extremities really mean 19:36 Layering guide by temperature with a 2.5 Tog bag 20:32 When to move to a 3.5 Tog or Merino bag 21:27 Taking the chill off vs overheating — finding the balance 27:19 How Sally and Bec investigate temperature as part of sleep work 28:52 Wrap-up ABOUT NAP TRAPPED: Nap Trapped is hosted by Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre) — two experienced baby sleep consultants who cut through the noise with evidence-based, practical advice for tired parents. Links: Camp Snooze: https://joinsnooze.com Sally on Instagram: https://www.instagram.com/thesleepconcierge/ Bec on Instagram: https://www.instagram.com/_thesleepcentre/ | |||
| Sleep Detectives: Nap Timing, Childcare & Tog Ratings | 09 juin 2026 | 00:36:58 | |
Ever wondered why we put nap two at one o'clock — and whether you can nudge it to three hours after nap one? Sally and Bec crack open five real listener questions in this Sleep Detectives episode, covering nap timing logic, the childcare nap struggle, on-the-go naps at events, and exactly what to dress your baby in for a 20-degree room with a 3.5 tog bag. Subscribe and find every episode at www.naptrappedpodcast.com --- WHAT YOU'LL LEARN • Why the 2.5-hour wake window before nap two exists (and when three hours is fine) • The melatonin production window trick that makes the two-to-one nap transition smoother • Why nine-month-olds often fight the second nap — and what to do about it • How to handle childcare naps that max out at 20–30 minutes • The milk run power snooze and early-to-bed rescue plan for rough childcare days • How to manage a lunchtime event when your five-month-old needs a midday nap • Why a solid schedule actually makes babies more adaptable away from home • Singlet, onesie, sleeping bag: the layering logic for a 20-degree room • When a 2.5 tog vs 3.5 tog bag matters — and when to reach for merino wool --- CHAPTERS 00:00 Welcome to Sleep Detectives 00:05 Grand Poobah chaos and Disney trauma 04:37 Q1: Can nap two be 3 hours after nap one for a 12-month-old? 09:17 Why the one-to-three nap window sets up the nap drop transition 12:14 Q2: Second nap struggles for a nine-month-old 15:37 Q3: 10-month-old doing 20–30 min naps at childcare 19:40 The milk run power snooze explained 24:03 Q4: Lunchtime event clashing with a five-month-old's nap 27:20 Camp Snooze baby who slept everywhere in one day 30:28 Q5: What to dress baby in for a 20-degree room and 3.5 tog bag 35:43 When one extra layer changes your whole night 36:40 Wrap-up --- ABOUT NAP TRAPPED Nap Trapped is hosted by Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre) — two Australian sleep consultants who bring evidence-based, realistic sleep support to tired parents every week. Sleep Detectives episodes answer real listener questions, no holds barred. --- LINKS Sally — The Sleep Concierge: https://www.instagram.com/thesleepconcierge/ Bec — The Sleep Centre: https://www.instagram.com/_thesleepcentre/ Podcast hub: www.naptrappedpodcast.com | |||
| Parenting Doesn't Stop When the Sun Goes Down. Neither Does Exhaustion. | 03 juin 2026 | 00:38:13 | |
In this episode Sally and Bec unpack one of the most loaded comments in baby sleep: that wanting better nights means you are trying to clock off from parenting. They agree with the comment, then explain why that agreement is the reason they help families sleep at all. They talk about what responsive overnight parenting actually looks like, and why a better-rested family is a more present one. What you'll learn: - Why wanting more sleep does not make you selfish or less responsive - How to tell a genuine overnight need from a wake you can gently resettle - How sleep deprivation affects safety, mental health and relationships - Why there are no medals for exhaustion - The hidden privilege inside a lot of anti-sleep-training advice Chapters: 00:10 The comment that started it 01:40 "Parenting doesn't stop when the sun goes down" 03:07 The idea that better sleep means clocking off 06:36 Martyrdom confused with good parenting 09:20 Hallucinations, anxiety and the real cost of broken nights 15:40 A family who changed things without abandoning their baby 17:45 Why understanding the why behind wakes is parenting 28:27 No medals for exhaustion, and parents matter too 32:32 The privilege behind one-size-fits-all advice 35:53 Our final take About Nap Trapped: Honest baby sleep conversations with Sally Woods and Bec Maher. No fluff. No shame. Just practical support for tired parents. Subscribe and listen: www.naptrappedpodcast.com Links: Instagram: https://www.instagram.com/thesleepconcierge/ Instagram: https://www.instagram.com/_thesleepcentre/ | |||
| Solids & Sleep: How to Introduce Food Without Wrecking Naps | 26 mai 2026 | 00:44:43 | |
Picture this: your seven-month-old has been sleeping beautifully, you introduce solids with the best intentions, and suddenly the nights are a mess. The 3am wake is back, the bedtime bottle is barely touched, and you have absolutely no idea if it's the sweet potato or the sleep. Solids and sleep are more connected than most parents realise—and the way you time, sequence, and volume your baby's meals can make or break your nights. In this episode, Sally and Bec pull back the curtain on exactly how they structure the introduction of solids when they're working to fix baby sleep, and why their approach might look a little different to what you've been told. What You'll Learn: • Why lunch is always the first meal introduced—and why new foods always go in at lunchtime too • The exact volumes to aim for at six, seven, eight and nine months for both lunch and dinner • Why dinner stays small and carb-based while you're in the thick of sleep work • Why Sally and Bec often hold off on breakfast—and why this isn't about leaving your baby hungry • How solids going in at the wrong time can quietly tank your milk feeds and create overnight doubt • Why baby led weaning families might want to add in some puree temporarily while fixing sleep • The role of starchy carbs at dinner (hello, sweet potato) in supporting settled nights • How to future-proof your solids journey so that as overnight feeds drop, your days tank up naturally Chapters: 00:00 Intro 04:20 When to start solids and how sleep consultants approach it 10:30 Why lunch is always the first meal introduced 14:50 Timing solids strategically to protect milk feeds 18:00 How to structure dinner—volumes, timing and keeping it carb-based 22:30 Why breakfast gets shelved temporarily during sleep work 27:00 Reverse cycling, self-weaning myths and the vicious cycle 31:00 Exotic and gourmet baby foods—when to hold off 33:00 Baby led weaning vs purees during sleep training 36:00 Pouches, meal prep and practical tips for staying stocked 39:00 Volume targets by age and future-proofing your solids journey 🎙️ ABOUT NAP TRAPPED Sally Woods and Bec Maher are baby sleep consultants who believe exhausted parents deserve real answers, not judgment. Each episode of Nap Trapped breaks down one sleep challenge with evidence-based advice and a healthy dose of humor. Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Weaning Breastfeeds Without Wrecking Sleep | 19 mai 2026 | 00:32:59 | |
Wondering how to wean breastfeeds without undoing all your hard sleep work? Nervous that dropping that cosy bedtime feed might send your great little sleeper back to square one? Want to subscribe to every ep and enjoy FREE sleep tools? 👉 www.naptrappedpodcast.com In this episode, Sally and Bec answer a brilliant question from a Camp Snooze member who's approaching her baby's first birthday and wants to phase out breastfeeding as gently as possible — without tanking naps or overnight sleep. They walk through exactly which feed to drop first, how to whittle feeds down gradually, and why your baby's sleep skills will absolutely survive the transition. What You'll Learn: • Why the midday milk feed is the first one to phase out (and when to start) • How to whittle down breastfeeds and bottles gradually so supply adjusts slowly • The breakfast switcheroo that makes dropping the morning feed surprisingly easy • Why the bedtime feed is the last to go — and how to handle it without drama • What to do if your toddler resists the sippy cup at bedtime • Why your baby's self-settling skills won't disappear when the final feed goes • How to look after yourself emotionally (and physically) through the weaning process Chapters: 00:00 Intro 04:00 The question: weaning breastfeeds near 12 months without disrupting sleep 07:55 Which feed to drop first and why the midday feed goes at 11-12 months 12:06 Dropping the morning feed: the breakfast switcheroo strategy 16:00 Managing ritual, emotion, and resistance when changing feeding routines 20:00 Do you need to substitute with formula or toddler milk? 21:20 The bedtime feed: the trickiest one and how to approach it 27:30 Putting it all together: the full step-by-step weaning plan 🎙️ ABOUT NAP TRAPPED Hosted by sleep consultants Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre), Nap Trapped helps tired parents solve baby sleep challenges with warmth, evidence, and no judgement. Every week we turn your questions into practical solutions—with a side of Aldi chocolate. Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Sleep Detectives: Back After Sickness, Do You Sleep Train Again? | 05 mai 2026 | 00:12:34 | |
Want to subscribe to every ep and enjoy FREE sleep tools? 👉 www.naptrappedpodcast.com Did your amazing sleeper suddenly turn into a night owl after a head cold—and now you're wondering if you have to start sleep training all over again? You're not alone, and the answer might surprise you. In this bonus Sleep Detectives episode, Sally and Bec tackle a real question from listener Bridget, whose nine-month-old went from great sleeper to two weeks of crap nights after a head cold. Her previous sleep consultant said to start sleep training from scratch—but is that really necessary? Sally and Bec break down exactly how to audit your situation, when to temporarily reintroduce a third nap, and why hitting reset after sickness is nothing like starting from scratch. What You'll Learn: • Why sickness throws sleep off and what's actually happening when your good sleeper regresses • How to audit your baby's room environment, nap structure, and feeds before doing anything else • When to temporarily reintroduce a third nap at nine months—and why it's not a backward step • Why staying consistent during illness (rather than adding extra sleep and feeds) protects your hard work • The difference between a sleep reset and full sleep training—and why your baby's skills are still there • How to frame overnight waking during a reset so it feels manageable, not overwhelming • Why babies are pattern-seekers and will cotton back on to good sleep habits faster than you think Chapters: 00:00 Intro 01:05 Bridget's Question: Nine-Month Sleep Regression After Sickness 02:20 The Audit: Room Environment and Nap Structure 03:25 When to Reintroduce the Third Nap 05:08 It's a Reset, Not Sleep Training From Scratch 07:00 How to Handle Sleep During Illness Without Creating New Habits 09:50 Enticing Sleep Skills Back Out—What to Expect 🎙️ ABOUT NAP TRAPPED Hosted by sleep consultants Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre), Nap Trapped helps tired parents solve baby sleep challenges with warmth, evidence, and no judgement. Every week we turn your questions into practical solutions—with a side of Aldi chocolate. Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Sleep Regressions: Real or Not? | 28 avr. 2026 | 00:45:04 | |
Want to subscribe to every ep and enjoy FREE sleep tools? 👉 www.naptrappedpodcast.com This episode tackles one of the most loaded terms in baby sleep: the regression. Sally and Bec dig into whether sleep regressions are real, why the label might be doing more harm than good, and what's actually going on when your baby's sleep falls apart at four months, eight months, or beyond. They unpack viral clips from popular pediatricians, share their honest take on the Wonder Weeks app, and explain why understanding the cause of a sleep disruption is always more useful than waiting for a mystery blanket of bad sleep to lift on its own. What You'll Learn: • Why Sally and Bec think "regression" is an outdated umbrella term—and what they'd replace it with • The Wonder Weeks app: baby horoscope or genuinely helpful tool? • What's really happening at the four-month sleep regression (hint: it's not hunger) • Why the eight-month regression is better understood as the three-to-two nap drop • How panic changes during a rough patch often create bigger problems than the regression itself • The audit method Sally and Bec use to troubleshoot any sleep disruption, at any age • When to hold steady—and when to reach out for help Chapters: 00:00 Intro 04:10 Is "regression" the right word? 08:10 The Wonder Weeks app: baby horoscopes or helpful tool? 13:30 Which regressions do Sally and Bec actually believe in? 17:10 Why panic changes make things worse 19:10 The sleep audit: how to troubleshoot any disruption 25:30 The four-month sleep regression unpacked 32:10 Is the four-month regression really just hunger? Sally and Bec respond 38:00 How to use the word regression without weaponising it 43:30 Wrap-up: your unflappable leaders through every regression 🎙️ ABOUT NAP TRAPPED Nap Trapped is your weekly dose of sleep sanity from consultants Sally Woods and Bec Maher. They take the toughest baby sleep questions and turn them into practical, evidence-based solutions—no shame, just support (and Aldi chocolate). Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| The Reason Tired Mums Don't Ask For Help | 21 avr. 2026 | 00:44:05 | |
Want to subscribe to every ep and enjoy FREE sleep tools? 👉 www.naptrappedpodcast.com Have you ever hesitated to look into sleep training because of what someone might think? Your sister-in-law. The mums' group. A stranger in the comments under a reel. If you have, you're not alone. And it's one of the most quietly damaging things happening in baby sleep right now, because the mums who need help the most are often the ones who stay silent the longest. This week we're pulling back the curtain on something we've hinted at for 80 episodes but never said out loud. What it's actually like to do this job online. Why the judgement directed at us lands squarely on you. And why so many exhausted mothers quietly decide to battle on instead of asking for support. It's honest, it's a little raw, and if you've ever second-guessed yourself for even being curious about sleep training, this one will feel like permission. What You'll Learn: - Why shame around sleep training stops tired mothers asking for help - How modern sleep consulting actually works (hint: it's nothing like the horror stories) - Why sleep training is one of the most misunderstood terms in parenting - How fear-based content spreads faster than nuanced, evidence-based advice - Why projection and martyrdom fuel so much of the online cruelty - Why you can't win on the internet, so do what's right for your family Chapters: 00:00 Intro 04:30 The shame that stops mothers asking for help 08:00 Behind the scenes of doing this job online 16:00 The misunderstanding at the heart of sleep training 24:30 What sleep training actually looks like today 28:00 Why fear-based content always wins 33:00 Projection, martyrdom, and mum-on-mum shame 38:00 You can disagree, but you can't be mean 40:00 Why the podcast feels like a safer space 🎙️ ABOUT NAP TRAPPED Nap Trapped is your weekly dose of sleep sanity from consultants Sally Woods and Bec Maher. They take the toughest baby sleep questions and turn them into practical, evidence-based solutions; no shame, just support (and Aldi chocolate). Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Sleep Associations: What They Are & Why They Matter | 01 avr. 2026 | 00:53:14 | |
Sleep associations aren't the villain they've been made out to be. But here's the truth: the ones your baby can't recreate on their own at 2am? That's where things get complicated. Sally and Bec break down exactly what sleep associations are, why some cause overnight chaos while others work in your favour, and how the four-month sleep regression changes everything. They also tackle a brilliant Sleep Detectives question from a twin mum navigating nap resistance and daylight savings, plus an early rising question about whether to anchor nap one to wake time or clock time. What You'll Learn: • The difference between assisted and unassisted sleep associations (and why we've retired the word 'negative') • How the four-month sleep cycle change creates the overnight waking problem • Why self-settling is a real, teachable skill—and what it actually looks like in action • Why feeding right before bed might be closer to a sleep association than you think • How nap sleep and night sleep are controlled by different parts of the brain • Twin mum Sleep Detective: two naps at 16 months, daylight savings chaos, and when to drop to one • Early rising Q&A: why nap one must be anchored to clock time, not wake time Chapters: 00:00 Intro 08:45 What sleep associations actually are 12:30 How the four-month sleep cycle change drives overnight wakings 15:30 Assisted vs unassisted sleep associations 19:15 When sleep associations become a problem 24:00 Self-settling: the teachable skill and what it looks like 31:00 Sleep training does not teach babies no one is coming 35:45 When you think you have no sleep association but you do 40:20 Sleep Detectives: twin mum, two naps, and daylight savings 47:25 Early rising Q&A: anchoring nap one to clock time 52:00 Wrap up and Nap Trapped on the Road 🎙️ ABOUT NAP TRAPPED Hosted by sleep consultants Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre), Nap Trapped helps tired parents solve baby sleep challenges with warmth, evidence, and no judgement. Every week we turn your questions into practical solutions—with a side of Aldi chocolate. Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| The Chronic Catnapper: When 20-Minute Naps Won't Budge | 25 mars 2026 | 01:01:00 | |
Picture this: Your 7-month-old self-settles beautifully at bedtime, sleeps through the night like a champion, but every single nap is 20-30 minutes. You thought sleep training would fix this. It didn't. Welcome to catnap purgatory. In this episode, Sally and Bec tackle the chronic catnapping conundrum that leaves so many parents stuck inside, chained to short sleep cycles, wondering what they're doing wrong. Spoiler: you're not doing anything wrong. But there are strategic steps you can take to help your baby link those sleep cycles during the day. Using a real case study (baby Noah), they walk through the environmental tweaks, schedule adjustments, and nap training techniques that actually work—plus why bringing back that third nap might be the counterintuitive fix you need. What You'll Learn: • Why some babies can self-settle but still won't link daytime sleep cycles • The critical difference between a true split night and a tricky resettle • How to structure feeds and solids to set your baby up for nap success • Why pitch-black rooms and proper warmth matter more for naps than you think • When to bring back a third nap (even if you thought you'd dropped it for good) • The step-by-step approach to nap training without losing your mind • Why nap training often feels harder than night training—and what to do about it • How to know if your baby's 6am wake is actually early rising or totally normal Chapters: 00:00 Intro & Can We Trigger Bec: Split Nights Edition 06:40 The FOMO Baby Myth 11:52 Catnapping Case Study: Meet Baby Noah 16:19 Why Pitch Black Rooms Are Non-Negotiable 20:02 The Third Nap Solution 24:27 How to Fully Assist Naps Without Losing Hope 28:19 Why Nap Training Is Harder Than Night Training 34:11 When Babies Finally Click Into Longer Naps 42:19 Sleep Detectives: Day Sleep for Two-Year-Olds 44:38 Is 6am an Early Rise? 50:48 Fast Four: Food Fixations & TV Obsessions 🎙️ ABOUT NAP TRAPPED Join sleep experts Sally Woods and Bec Maher as they tackle real parent sleep struggles with warmth, science, and zero BS. Nap Trapped makes baby sleep less mysterious and way more manageable. Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Is That Overnight Feed Habit or Hunger? | 19 mars 2026 | 00:46:36 | |
Wondering if your baby actually needs that 2am feed or if it's just become part of the routine? This week, Sally and Bec tackle one of the most confusing parts of baby sleep: figuring out what's genuine hunger and what's habitual waking. If you've been stuck in a pattern of feeding at the same times every night—or if you're nervous about dropping a feed that's been your trusty snooze button—this episode is for you. What You'll Learn: • How to tell if overnight feeds are habit or genuine hunger • Why 10:30pm is the most common habitual feed time (and how to nudge it out) • The mirrored feeding approach: how your day schedule predicts night feeds • What happens when you resettle instead of feed (spoiler: most babies surprise you) • How many nights it takes to reset your baby's internal hunger clock • Why that 5am feed might be keeping early rising at bay—and when to drop it • The golden rule: once you drop a feed, don't bring it back • How to confidently move from multiple feeds to sleeping through Chapters: 00:00 Intro 00:56 Daylight savings survival guide (spring forward or fall back) 09:31 Habit vs hunger: how to know the difference 12:06 The four-hourly feed structure explained 15:41 Why 10:30pm is the most stubborn feed time 17:30 How to confidently resettle habitual wakes 21:17 What happens after baby sleeps through multiple cycles 24:25 Using the mirrored pattern for younger babies 29:54 How many nights until the hunger hormone resets 30:32 Sleep Detective: 5.5 month routine 31:58 Sleep Detective: 6am hysterical waking 35:55 Fast Forward Back: lazy dinner hacks (party porridge!) 🎙️ ABOUT NAP TRAPPED Nap Trapped is your weekly dose of sleep sanity from consultants Sally Woods and Bec Maher. They take the toughest baby sleep questions and turn them into practical, evidence-based solutions—no shame, just support (and Aldi chocolate). Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Feed Play Sleep: Why the Math Doesn't Math (& What Actually Works) | 11 mars 2026 | 01:01:23 | |
Everyone says feed, play, sleep is the golden rule. But what happens when your baby catnaps every 32 minutes and you're stuck feeding like a newborn at 8 months old? In this episode, Sally and Bec unpack why feed-play-sleep has a shelf life—and what to do when you're trapped in a snacky feeding cycle that's sabotaging naps and nights. They break down anchored feeds, why religious adherence to any routine can backfire, and how to actually structure your day when the math just doesn't math. What You'll Learn: • Why feed-play-sleep works brilliantly for some babies but becomes a trap for catnapping families • The exact moment feed-play-sleep stops working (and what replaces it) • How to break the snacky feeding cycle that's keeping you stuck in short naps • Why your baby wakes at the 30-minute mark even when they're not hungry • How anchored feeds future-proof overnight sleep without formal sleep training • The real reason a 5-month-old on 4 naps can't follow 4-hourly feeds religiously • What to prioritize first: environment, schedule, feeds, or settling technique • Why that "cold babies cry, hot babies die" hospital advice is causing sleep chaos Chapters: 00:00 Intro + Camp Snooze success story from Vietnam 07:43 What is feed, play, sleep and when does it work? 16:16 The catnapping trap: why feed-play-sleep creates snacky feeders 20:58 Listener question: making the math work on 4 naps 27:09 How to rescue naps while transitioning to anchored feeds 33:11 Sleep Detectives: is my baby low sleep needs or just waking early? 46:48 Where to start when sleep has never been good 51:43 Fast Four: rating favorite biscuits (milk arrowroots vs iced vovos) 🎙️ ABOUT NAP TRAPPED Sally Woods and Bec Maher are baby sleep consultants who believe exhausted parents deserve real answers, not judgment. Each episode of Nap Trapped breaks down one sleep challenge with evidence-based advice and a healthy dose of humor. Links 📩 Get updates + exclusive tools: Subscribe @ www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: | |||
| The Great Dummy Debate: When to Keep, When to Ditch | 05 mars 2026 | 00:56:28 | |
Want to subscribe to every ep and enjoy FREE sleep tools? 👉 www.naptrappedpodcast.com This week we're tackling everything dummy and pacifier related. If you're stuck replugging at 2am or wondering when (or if) to ditch it, this episode is for you. Sally and Bec break down the realistic expectations around keeping the dummy, how to use it with different sleep training techniques, and the crucial windows for getting rid of it if that's your plan. Spoiler: there's a magic age where everything gets easier. What You'll Learn: • The two age windows when ditching the dummy is easiest (and when to absolutely hold onto it) • How to incorporate the dummy into FURBA/time checks and pick-up-put-down • Why waiting your timed interval before replugging creates value • Teaching find-and-replug skills with games outside the cot • What to do when your toddler starts throwing dummies out in protest • Realistic expectations for overnight dummy replugs by age • Why we say ditch the glow-in-the-dark dummies • The connection between nap drops and dummy removal Chapters: 00:00 Intro 00:39 Somerset the skeleton joins the pod 01:58 When to ditch the dummy: the age windows that work 06:00 Why we hold onto it after 12 months 09:34 How to use the dummy with FURBA/time checks 14:33 Incorporating dummy into pick-up-put-down 17:05 Teaching find-and-replug skills with games 22:19 Realistic expectations for overnight replugs 26:19 Glow-in-the-dark dummies: our verdict 28:46 When your 11-month-old can do it but won't 29:37 The dummy-throwing protest phase 33:22 Sleep Detectives: Four hours to bed on one nap? 39:21 Sleep Detectives: Does falling asleep in the pram count as self-settling? 44:16 Fast Forward: Things you were told to expect with a baby 🎙️ ABOUT NAP TRAPPED Hosted by sleep consultants Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre), Nap Trapped helps tired parents solve baby sleep challenges with warmth, evidence, and no judgement. Every week we turn your questions into practical solutions—with a side of Aldi chocolate. Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| The Early Rising Protocol: Fix 4-7am Wake-Ups (Step-by-Step) | 26 févr. 2026 | 00:48:31 | |
Want to subscribe to every ep and enjoy FREE sleep tools? 👉 www.naptrappedpodcast.com You've been up since 5am for three weeks straight. Your baby's early wakes feel impossible to fix, and everyone keeps saying "that's just babies." But what if it doesn't have to be? In this episode, Sally and Bec walk you through their proven Early Rising Protocol—the exact steps they use with clients to shift those brutal 4-7am wake-ups later. They break down what actually counts as an early rise (spoiler: 5:30am after a 6pm bedtime isn't one), why less is more at this hour, and how to retrain your baby's internal clock without losing your mind. What You'll Learn: • The difference between an early rise and a "dicky schedule" • Why food, light, and stimulation are sabotaging your mornings • Exactly what to do (and not do) when baby wakes at 5am • How to use minimal intervention to avoid overstimulation • Why you must delay getting up until 7am—even if baby falls back asleep at 6:55 • The critical connection between early rising and your first nap timing • Why pushing to a 9:30am first nap is non-negotiable • Realistic timelines: why this takes 7-14 days (like jet lag) Chapters: 00:00 Intro 00:43 What We Do & Why We Love Baby Sleep 04:00 Defining Early Rising vs. Dicky Schedule 06:04 The Early Rising Protocol Begins 08:34 Food, Light & Stimulation: The 3 Alarm Triggers 11:12 Treating 5am Like an Overnight Wake 14:02 Sleep Training Works for Early Rising Too 16:19 Less Is More: Minimal Intervention Strategy 19:33 Retraining the Internal Clock (Not Just Getting Back to Sleep) 22:05 The Jet Lag Analogy: Give It Time 23:24 The First Nap Connection: Push to 9:30am 26:30 Why Parents Avoid This (And Why You Should Start) 28:44 Sleep Detectives: Four-Hourly Feeds After Age One 32:59 Sleep Detectives: Transitional Sleep Sacks for Rolling 39:25 Fast Three: Dr. Sujay Kansagra Fangirling 🎙️ ABOUT NAP TRAPPED Join sleep experts Sally Woods and Bec Maher as they tackle real parent sleep struggles with warmth, science, and zero BS. Nap Trapped makes baby sleep less mysterious and way more manageable. Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Why feeding to sleep has a time limit (and what to do instead) | 19 févr. 2026 | 01:17:11 | |
Want to subscribe to every ep and enjoy FREE sleep tools? 👉 www.naptrappedpodcast.com Here's the thing about feeding to sleep: it works brilliantly—until suddenly it doesn't. Your baby's waking every 45 minutes, you're the only one who can resettle, and you're trapped in a cycle of snack feeds and broken sleep. Sound familiar? In this episode, Sally and Bec break down exactly why moving away from feeding to sleep is the game-changer most families need—and how to actually do it without losing your mind. They're tackling the science behind anchored feeds, why your baby's not broken (just hungry at the wrong times), and the step-by-step protocol that gets babies sleeping through the night before you've even started sleep training. What You'll Learn: • Why 75% of baby sleep work happens during the day (and what that actually means) • How to space feeds to four-hourly without tanking your supply or starving your baby • The 30-minute pre-bed feed rule that changes everything • Why feeding to sleep creates overnight wakings (even when baby's not genuinely hungry) • How to handle illness without undoing all your progress • What to do when your high-energy baby needs the boob just to wind down • The exact bedtime routine sequence that sets baby up for self-settling success • How one family went from 8 night feeds to 2 just by consolidating daytime calories Chapters: 00:00 Intro 00:16 New Nap Trapped format announcement 00:57 Highlight & lowlight of the week 11:27 Sleep Detectives: Hydration & feeding questions 24:22 Sleep Detectives: Managing sleep during illness 35:37 Main topic: Moving away from feeding to sleep 47:52 How to anchor feeds and create new patterns 56:03 The pre-bed feed protocol 1:05:06 Camp Snooze success stories 🎙️ ABOUT NAP TRAPPED Nap Trapped is your weekly dose of sleep sanity from consultants Sally Woods and Bec Maher. They take the toughest baby sleep questions and turn them into practical, evidence-based solutions—no shame, just support (and Aldi chocolate). Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Why We Hold Off Breakfast During Sleep Training | 02 févr. 2026 | 00:18:19 | |
Wondering why your sleep consultant is asking you to skip breakfast while working on night sleep? It sounds backwards, but there's solid science behind it. In this episode, Sally and Bec explain why breakfast is often the last meal they reintroduce during sleep work, and why temporarily holding it off helps babies take better milk feeds, drop night wakings organically, and actually sleep longer stretches. If your baby's been reverse cycling (tanking up overnight, picking at day feeds), this strategy might be the missing piece. What You'll Learn: • Why breakfast impacts your 11am milk feed more than you think • How overnight feeds directly affect your baby's appetite all day long • The connection between solids timing and night wakings • How to redistribute calories across 24 hours (not just the day) • When to bring breakfast back in, and why babies sometimes aren't even interested • Why focusing on lunch and dinner helps more with overnight sleep • How rhythm and routine create calmer, more relaxed babies • The difference between genuine hunger and habitual night feeds Chapters: 00:00 Intro 01:07 Why breakfast interferes with milk feeds 04:50 Looking at feeds across 24 hours 08:27 Creating appetite with strategic gaps 11:19 When baby drops night feeds but doesn't want breakfast 13:03 How routine takes the guesswork out of parenting 15:53 The method to the madness 🎙️ ABOUT NAP TRAPPED Hosted by sleep consultants Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre), Nap Trapped helps tired parents solve baby sleep challenges with warmth, evidence, and no judgement. Every week we turn your questions into practical solutions, with a side of Aldi chocolate. Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Sleep Detectives: Disaster Naps Edition | 29 janv. 2026 | 00:43:28 | |
Want to subscribe to every ep and enjoy FREE sleep tools? 👉 www.naptrappedpodcast.com Everyone says consistency is key. But what happens when your baby's 15-minute daycare nap throws your whole schedule into chaos? This week, Sally and Bec tackle the messy reality of disaster naps—those micro car snoozes during school pickup, the refused childcare naps, and the dreaded 3pm wake-up that leaves you with hours until bedtime. They're breaking down real parent questions with practical (and sometimes hilariously creative) solutions. What You'll Learn: • How to handle the 6-minute school run nap that ruins your afternoon schedule • Whether to push through or pull bedtime early after a disaster daycare nap • Why a 30-minute nap at 2:45pm might mean a 10pm bedtime—and how to fix it • The truth about short-long schedules for 8-month-olds (spoiler: it's harder than it sounds) • When to bring back that second nap instead of forcing the transition • Real troubleshooting strategies for the 2-to-1 nap transition gone wrong • How to tell if bedtime resistance is a nap problem or a boundaries problem • The distraction protocol: windows down, music up, and strategic snack deployment Chapters: 00:00 Intro: Disaster Naps Edition 02:27 What Actually Counts as a Disaster Nap? 04:43 The 6-Minute School Run Nightmare 10:17 15-Minute Daycare Nap at 3pm: Now What? 18:56 The 11am Daycare Nap After Skipping 10am 24:39 2-Year-Old's 30-Minute Nap Pushing Bedtime to 10pm 31:42 15-Month-Old Waking 2-3 Hours at Night After Nap Transition 34:42 Short-Long Schedule for 8-Month-Olds: The Reality Check 🎙️ ABOUT NAP TRAPPED Join sleep experts Sally Woods and Bec Maher as they tackle real parent sleep struggles with warmth, science, and zero BS. Nap Trapped makes baby sleep less mysterious and way more manageable. Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Top 4 Expert Tips For The 4 Month Sleep Regression | 27 janv. 2026 | 00:22:52 | |
Want to subscribe to every ep and enjoy FREE sleep tools? 👉 www.naptrappedpodcast.com This week, Sally and Bec tackle the four month sleep regression head-on. If you're in the thick of 45-minute wake-ups or watching your once-great sleeper unravel, this episode is your survival guide. The four month sleep regression isn't actually a regression—it's a permanent developmental shift in how your baby's sleep cycles work. Sally and Bec break down exactly what's happening and why your baby suddenly needs help between every sleep cycle. More importantly, they share the four practical strategies they'd use if they were living through it right now: from reshaping overnight feeds to keeping baby swaddled longer than you think, taking pressure off naps, and starting gentle sleep training when you're ready. What You'll Learn: • Why the four month sleep regression is a permanent change (not a phase to wait out) • How to structure four-hourly feeds day and night to reduce overnight wake-ups • When to drop the dream feed and mirror daytime feeding patterns overnight • Why keeping baby swaddled can make settling easier and naps longer • How to take the pressure off naps and why four 45-minute naps is a win • When and how to start gentle sleep training at four months • Why four month olds are actually easier to work with than older babies • How to know if your baby needs less help, not more, to fall asleep Chapters: 00:00 Intro: Four things for the four month regression 04:05 Tip #1: Structure feeds to four-hourly day and night 09:08 Tip #2: Keep baby swaddled for better sleep 13:16 Tip #3: Take the pressure off naps 15:33 Tip #4: Start gentle sleep training if you're ready 🎙️ ABOUT NAP TRAPPED Nap Trapped is your weekly dose of sleep sanity from consultants Sally Woods and Bec Maher. They take the toughest baby sleep questions and turn them into practical, evidence-based solutions—no shame, just support (and Aldi chocolate). Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Sleep Detectives: When to Start “Awake but Drowsy”, Separation Anxiety & Holiday Sleep | 22 janv. 2026 | 00:44:14 | |
Want to subscribe to every ep and enjoy FREE sleep tools? 👉 www.naptrappedpodcast.com This week’s Sleep Detectives is a proper grab-bag of the questions you’re Googling at 2am, and we didn’t even need a question box because we had leftovers from last week 😅 We cover everything from “should I start putting my 10-week-old down awake?” to toddler bedtime battles that look like separation anxiety, plus the practical, real-world way to protect sleep while you’re away on holiday (without being nap-trapped in your accommodation all day). What you’ll learn: When to start putting your baby down awake (yes, even at 10 weeks) The “moment of curiosity” that builds self-settling without pressure Why a pitch-black room matters for cot naps, even for little babies Why most schedules start around 7am, and how to shift it later if you want Separation anxiety vs bedtime resistance (and how not to feed the drama) A simple, calm approach to toddler check-ins that doesn’t escalate bedtime Transitional schedule tweaks at 13–15 months before you drop to one nap 3-to-2 nap transition truth bombs (and why we fight for nap 3) What to do when a 9-month-old suddenly struggles with nap one Holiday sleep at 18 months, realistic expectations, routine, naps, and night one Chapters: 00:00 Welcome to Sleep Detectives (questions galore) 00:45 10-week-old, when to start putting down awake 02:20 The “moment of curiosity” + how to rescue without pressure 03:40 Set the scene, pitch black rooms and newborn cot naps 04:40 Why we work to 7am, and how to shift your whole day later 08:10 Toddler separation anxiety at bedtime, what to do (and not do) 13:50 A tool for emotional reassurance, “The Invisible String” 15:10 13 months on a transitional schedule, is this a “12 month regression”? 19:10 7 months, nap 3 is messy, keep it or drop it? 24:20 9 months, medium-medium routine, struggling with nap one 31:30 14–15 month routine, transitional schedule before 2-to-1 32:40 Holiday sleep at 18 months, routine, naps, and night one 🎙️ ABOUT NAP TRAPPED Hosted by sleep consultants Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre), Nap Trapped helps tired parents solve baby sleep challenges with warmth, evidence, and no judgement. Every week we turn your questions into practical solutions, with a side of Aldi chocolate. Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| The Unspoken Benefits of Sleep Training | 20 janv. 2026 | 00:15:39 | |
Want to subscribe to every episode and get FREE sleep tools? 👉 www.naptrappedpodcast.com Sleep training is usually talked about in terms of wake windows, self-settling, and fewer night wakings. But what parents don’t hear enough about are the unexpected, life-changing benefits that come after sleep improves. In this episode, Sally and Bec record fresh off a Camp Snooze morning check-in, and they’re still riding the high. On Day 5 of a small-group sleep training program with three 10–11-month-olds, every baby is sleeping beautifully, but that’s not the part that gave them chills. It’s what changed for the parents. From couples sharing a bed again for the first time in a year, to mums having long showers, drinking hot coffee, opening the curtains, and finally feeling confident in their baby’s ability to sleep, this episode dives into the ripple effects of better sleep across the whole family. If you need reassurance that sleep work is about more than just nights in the cot, this one’s for you. What you’ll learn:
Chapters: 00:00 Welcome back + why we recorded this episode in real time 01:30 Camp Snooze results, and why today felt different 03:10 When baby sleep improves but parents light up 05:00 The unexpected wins no one puts on their intake forms 06:45 Confidence, empowerment, and trusting your baby 08:15 Why sleep training prepares you for regressions and real life 10:00 The ripple effect on feeding, siblings, and family dynamics 12:40 The real reason sleep work is life-changing 14:40 Final pep talk for parents on the fence 🎙️ ABOUT NAP TRAPPED Hosted by sleep consultants Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre), Nap Trapped helps tired parents solve baby sleep challenges with warmth, evidence, and zero judgement. Every week, we turn real struggles into practical solutions, with a side of coffee and honesty. Links 📩 Get updates + exclusive tools: Subscribe at www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Sleep Detectives: 4am Starts at 7 Months, What’s Really Going On? | 16 janv. 2026 | 00:47:24 | |
Want to subscribe to every ep and enjoy FREE sleep tools? 👉 www.naptrappedpodcast.com It’s our Sleep Detectives episode, where we answer your real-life baby sleep questions (and somehow turn each one into a mini consult). This week we cover the messy middle of the 2–1 nap transition, toddlers waking to birds even with white noise, a newborn bedtime reset, bedtime whinging at 17 months, feeding struggles at 6 months, and those brutal 4am starts at 7 months. What You’ll Learn: How to approach the 2–1 nap transition if you’re stuck on a “long-long” two nap day Why we often move to a short-long transition schedule before dropping to one nap What to do when birds (curlews, crows, kookaburras) are triggering wake-ups, even with white noise When to bring bedtime earlier for a 7 week old, and why anchoring your morning matters When 10–20 minutes of bedtime whinging is normal at 17 months, and when to pull bedtime earlier Whether you can work on sleep routines when milk feeds are a struggle at 6 months, and what to check first The red flags vs the common “simple tweaks” behind feeding issues (teat flow, spacing, solids timing) Persistent 4am wakes at 7 months, the checklist we run, and why 4am is still a night waking Chapters: 00:06 Sleep Detectives is back, what these Q&A eps are 01:07 2–1 nap transition when you’re on a long-long nap schedule 07:53 Toddler waking from birds, white noise and sound buffering 12:15 Newborn bedtime, when and how to bring bedtime earlier (7 weeks) 18:49 Subscribe, free resources, and searching the episode library 23:58 Feeding struggles at 6 months, can you still work on sleep routines? 29:18 When feeding issues might be more serious, what we look for in logs and growth 36:45 Persistent 4am starts at 7 months while following the schedule 41:51 Dinner timing before bed, how much gap you actually need 46:32 Wrap up (and we record the next episode right now) 🎙️ ABOUT NAP TRAPPED Nap Trapped is a baby sleep podcast hosted by Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre). Each week we help tired parents solve sleep challenges with warmth, evidence, and no judgement, with practical steps you can use immediately. | |||
| Why Up Time ≠ Awake Time | 12 janv. 2026 | 00:37:01 | |
Want to subscribe to every ep and enjoy FREE sleep tools? 👉 www.naptrappedpodcast.com If you’re aiming for a 7–7 schedule and your baby wakes at 6:15am, what time do you start the day? From the moment they open their eyes? From when you hear them on the monitor? Or from when you actually go in, turn the lights on, and start the morning? If you picked option one or two, you might be unknowingly pulling your whole schedule earlier. And that tiny shift, repeated over days, is often why early mornings keep creeping earlier, and naps start feeling harder than they should. This week Sally and Bec tackle one of the most common (and sanity-saving) distinctions in scheduling: awake time vs UP time. They sound like the same thing. They’re not. Awake time is simply when your baby wakes. UP time is when you start the day, and on a 7–7 schedule, that’s the anchor that protects your body clock and stops the early rising spiral. Your baby can wake at 6:20am and still be “on” a 7am schedule, because 7am is go time, lights, milk, noise, and the day officially begins. Then we get practical with naps. You can keep the first nap anchored to the clock to protect the structure of the day, but when a nap ends early, wake windows matter. You count the next wake window from when your baby actually woke, not the time you hoped they’d sleep until. Otherwise you can stack too much awake time, tip into overtired territory, and suddenly bedtime is chaos. You’ll learn: * How to use UP time to keep a 7–7 schedule steady, even with early wakes * Why nap one often stays anchored to the clock * When to switch to wake windows based on the time your baby actually wakes * How to handle early nap wake ups without wrecking the rest of the day * The simple flexibility rule that keeps schedules working in real life Listen on Spotify or Apple Podcasts HERE Or, watch below: Chapters: 00:00 Happy New Year! 05:12 Listener question: counting wake windows correctly 07:45 Awake time vs up time explained 11:20 When long settling throws off your schedule 15:33 Should you count from eyes open or out of crib? 19:08 Happy wake-ups where baby stays in crib 23:41 Why rigid wake windows can create problems 28:15 The flexibility principle for schedules 32:50 Wrap-up and dinner plans 🎙️ ABOUT NAP TRAPPED Sally Woods and Bec Maher are baby sleep consultants who believe exhausted parents deserve real answers, not judgment. Each episode of Nap Trapped breaks down one sleep challenge with evidence-based advice and a healthy dose of humor. Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Merry Christmas from Sally & Bec | A Quick Holiday Message | 24 déc. 2025 | 00:00:32 | |
A quick note from Sally and Bec to wish you a Merry Christmas and happy holidays. Whether today's big or quiet, they hope you get a moment to breathe. They know the season can be exciting and messy, especially when you're juggling little ones and their sleep routines. They're taking a short break to spend time with their families and will be back in your ears in two weeks with fresh episodes. Thank you for being part of the Nap Trapped community. Sally and Bec adore sharing these conversations with you. 🎙️ ABOUT NAP TRAPPED Hosted by sleep consultants Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre), Nap Trapped helps tired parents solve baby sleep challenges with warmth, evidence, and no judgement. Every week we turn your questions into practical solutions—with a side of Aldi chocolate. Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Resettle, Resettle, Resettle - What Does That Even Mean? | 22 déc. 2025 | 00:27:14 | |
Want to subscribe to every ep and enjoy FREE sleep tools? 👉 naptrappedpodcast.com You know that moment when your baby wakes at 10pm but you're trying to hold the feed until midnight? Sally and Bec finally explain what 'just resettle' actually means in practice - because they've been saying it for 64 episodes without breaking down the how. This week they answer a listener question that gets to the heart of overnight feed weaning: what do you actually do during those lengthy middle-of-the-night resettles? How long is too long? And when is in-arms resettling helpful versus becoming the new sleep crutch? What You'll Learn: • What resettling looks like when baby wakes before their anchored feed time • Why bringing the feed earlier undermines the whole plan (even when it feels hard) • The difference between 'testing the waters' and actively sleep training • When in-arms resettling helps vs when it becomes the new prop • Why resettles can take an hour or more the first night (and why that's normal) • How to know if you should use a hands-on technique or less intervention • Why you never see the benefit in the moment - it comes the next night • The extinction burst pattern: great nights, then one brutal resettle, then smooth sailing Chapters: 00:00 Intro - today's listener question 02:00 Liz's question: how long do I resettle before feeding? 03:00 What 'resettle' actually means in practice 04:41 Testing waters vs actively sleep training 05:50 Using your bedtime technique for overnight resettles 07:21 Why first resettles can be lengthy (and that's expected) 08:38 Don't bring the feed earlier just because it feels hard 10:04 How the internal clock rewires with consistent responses 11:00 Why we say 'just resettle' (we see what happens next) 13:21 Defining sleep training vs making gentle changes 14:37 When in-arms resettling is appropriate vs problematic 16:05 Creating opportunities to strengthen self-settling skills 19:41 When baby has already shown sleep consolidation skills 20:37 Why everything you do through the day makes resettling easier 22:30 Why we don't put time caps on resettles 24:27 Sally's story: two-hour extinction burst, then smooth nights 26:26 Wrap up and sleep detectives questions 🎙️ ABOUT NAP TRAPPED Sally Woods and Bec Maher are baby sleep consultants who believe exhausted parents deserve real answers, not judgment. Each episode of Nap Trapped breaks down one sleep challenge with evidence-based advice and a healthy dose of humor. Links 📩 Get updates + exclusive tools: Subscribe http://www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Sleep Detectives: Nap Schedules, Early Rising & Pram Struggles | 17 déc. 2025 | 00:37:48 | |
Want to subscribe to every ep and enjoy FREE sleep tools? 👉 www.naptrappedpodcast.com This week's Sleep Detectives tackles six parent questions spanning the full baby sleep spectrum. From nap schedule basics to stubborn early rising, Sally and Bec walk you through the specific fixes that actually work when you're juggling childcare, short naps, and wake times that feel like they're conspiring against you. They cover everything from the six month nap schedule everyone should master to why your toddler suddenly hates the pram at nap time. Plus the tricky stuff: whether to bring back that 5am feed, how to break out of the early-to-bed-early-to-rise trap, and when to actually drop from four naps to three. What You'll Learn: • The exact nap schedule for a six month old sleeping 7:30-7:00 • Why the third nap is only 30 minutes (and the two hour wake window to bed) • How to get an 11 month old to nap in the pram without a fight • The 9:30 nap rule that fixes childcare early rising patterns • When to drop the 5am feed versus when to bring breakfast in • Whether four month olds should transition to three naps yet • How to shift early rising on a two nap schedule without chaos Chapters: 00:10 Intro and Christmas sleep priorities 02:10 Q1: Six month old nap schedule for 7:30-7:00 sleeper 06:37 Why the third nap is 30 minutes with two hour wake window 11:25 Q2: 11 month old resisting pram naps 15:08 Q3: Eight month old early rising with childcare naps 19:14 Q4: Should we give a 5am feed to reset at seven months? 25:51 Q5: Four and a half month old - drop to three naps? 31:32 Q6: Eight month old on two naps with 5:00-5:30 wake 37:27 Wrap up and see you next episode 🎙️ ABOUT NAP TRAPPED Sally Woods and Bec Maher are baby sleep consultants who believe exhausted parents deserve real answers, not judgment. Each episode of Nap Trapped breaks down one sleep challenge with evidence-based advice and a healthy dose of humor. Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Holiday Boundaries: Your Permission to Prioritise Sleep | 16 déc. 2025 | 00:31:58 | |
Sign up to Nap Trapped and enjoy 20% off the all-new baby sleep platform 'Snooze' featuring Sally and Bec as your personal baby sleep coaches 👉 www.naptrappedpodcast.com You can feel them closing in. The relatives. The outstretched arms. The chorus of "just one more cuddle" and "they don't look tired" and "pop them in the spare room, they'll be fine." You're holding your baby a little tighter, watching the clock, doing the mental maths on wake windows while someone offers you another glass of wine and asks why you're leaving so early. This episode is for you. Sally and Bec know that protective instinct. They've felt the pressure of being the one who "makes it difficult" by prioritising sleep. And they're here to tell you: you're not dramatic. You're not controlling. You're the one up at 3am if this goes sideways, and that means you get to make the call. They share the strategies that actually work: hosting so you control the nap setup, wearing your baby in a carrier to manage who gets access, pre-setting departure times with no room for negotiation. Plus personal stories including Bec's infamous Fiji wedding incident involving her mother-in-law and two ice creams. Say it with us now... • Prioritising naps doesn't ruin the magic (it protects it) • Step up and set expectations with family before the day • Have a carrier strategy for managing who holds baby and when • Know what to say when someone insists they don't look tired • Handle feelings when they get hurt by your boundary • Embrace the 80/20 approach: when to flex and when to hold firm • You're not neurotic for prioritising sleep • You're not neurotic for prioritising sleep • You're not neurotic for prioritising sleep • You can leaving on time without guilt Chapters: 00:00 Intro: your holiday boundary pep talk 04:37 The 80/20 lifestyle and when to flex 06:51 Strategy 1: hosting so you control the nap setup 08:48 Strategy 2: wearing baby in a carrier 11:07 Managing family expectations and comments 12:41 What to do when the plan goes sideways 14:43 Why someone else's disappointment isn't your problem 16:59 The payoff: well-rested kids everyone enjoys 19:51 When naps fail in front of an audience 21:07 Bec's Fiji wedding double ice cream disaster 25:51 The mental load behind every nap decision 28:37 Other boundaries: solids, kisses, and choking hazards 30:05 Scripts for setting expectations ahead of time 31:07 Wrap-up: Boxing Day rot and recovery 🎙️ ABOUT NAP TRAPPED Nap Trapped is your weekly dose of sleep sanity from consultants Sally Woods and Bec Maher. They take the toughest baby sleep questions and turn them into practical, evidence-based solutions—no shame, just support (and Aldi chocolate). Links: 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Sleep Detectives: Regressions, Poop Wakes & Nap Drops | 11 déc. 2025 | 00:41:39 | |
Want to subscribe to every ep and enjoy FREE sleep tools? 👉 www.naptrappedpodcast.com Your baby was sleeping through. Now they're waking hourly. Your toddler was cruising on two naps. Now they're refusing the second one. Sound familiar? This week Sally and Bec tackle six real parent questions about what happens when sleep goes sideways and how to get it back on track. From an 8-month-old who regressed hard after months of great sleep, to a 5am poop wake dilemma, to multiple questions about the transitional schedule and when to actually drop to one nap, this episode covers the messy middle of baby sleep. Plus: what to do when your baby sleeps through to 3:47am and you're not sure if you should celebrate or panic. What You'll Learn:• Why unicorn sleepers can suddenly regress at 8 months (and how to fix it)• The truth about early morning dirty diaper wakes and what actually helps• How to tell if your toddler is ready for one nap or just faking you out• What to do when your baby refuses NAP2 on the transitional schedule• How to handle appointment days without derailing sleep• When your baby sleeps through: how to set your new overnight feed benchmark• Why going back to three naps at 8-9 months isn't going backwards• The 80/20 rule for flexible schedulesChapters:00:00 Intro & Bec's back from holiday 02:48 Q1: 8-month-old sleep regression after being a unicorn sleeper 09:30 Q2: Early morning dirty diaper wakes at 5am 14:40 Q3: 15-month-old struggling with 2-1 nap transition 21:09 Q4: 14-month-old refusing NAP2 on transitional schedule 27:00 Q5: How to handle appointment days that disrupt naps 34:42 Q6: Baby slept to 3:47am - is this the new benchmark 40:08 Wrap-up🎙️ ABOUT NAP TRAPPED Nap Trapped is your weekly dose of sleep sanity from consultants Sally Woods and Bec Maher. They take the toughest baby sleep questions and turn them into practical, evidence-based solutions—no shame, just support (and Aldi chocolate).Links📩 Get updates + exclusive tools: Subscribe @ ww.naptrappedpodcast.com📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Is This Normal? A Real 9-Month Sleep Case Study with a Nanny | 08 déc. 2025 | 00:37:54 | |
Sally's all-access sleep platform Snooze is LIVE! Sign up before December 31 and get the REST OF 2025 FREE A nanny reached out with a question we hear all the time: is it normal to keep waking my baby from that first nap? Sally and Bec unpack a real 9-month-old case study, breaking down when to cap naps, why overnight feeds might actually be a scheduling issue, and what to do when a two-nap schedule isn't quite clicking. This episode also covers the moment they realized Nap Trapped made it into Spotify Wrapped (top 5%!), Sally's new all-access sleep platform Snooze going live, and why sometimes the best fix is going back to three naps temporarily. What You'll Learn: - When to wake a sleeping baby (and when to let them snooze) - Why two overnight feeds at 9 months might not be hunger-related - The OG schedule vs short/long schedule for 9-month-olds - How to bring back a third nap to reset overnight issues - Why the last wake window before bed matters so much - Signs your baby needs schedule tweaks vs sleep training - How nannies and parents can stay on the same page Chapters: 00:00 Intro & Spotify Wrapped celebration 06:37 Case study: 9-month-old nap and overnight questions 08:19 Is it normal to wake baby from nap 1? 11:22 Why nap refusal doesn't always mean schedule change 15:01 The OG schedule vs adjusting wake windows 17:26 When to bring back a third nap temporarily 19:55 Overnight feeds: hunger or habit? 23:29 The four-hour rule for overnight weaning 27:40 Final thoughts for nannies and caregivers 34:31 Wrap-up & Snooze platform announcement ABOUT NAP TRAPPED Sally Woods and Bec Maher are baby sleep consultants who believe exhausted parents deserve real answers, not judgment. Each episode of Nap Trapped breaks down one sleep challenge with evidence-based advice and a healthy dose of humor. Links Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ Listen on Spotify & Apple Podcasts | |||
| Financial Freedom After Baby: Betsy Westcott on Money, Identity + Motherhood | 03 déc. 2025 | 00:50:57 | |
Want 20% off Betsy's financial wellness online course? Use code NAPTRAPPED at https://www.innermoneyjourney.com/digital-products. Here's the thing about becoming a parent: everything you knew about yourself, your work, and your money suddenly shifts. You might have been financially independent, climbing a career ladder, and then suddenly you're on parental leave, wondering who you are when the paycheck stops. Sally sits down with financial wellness coach Betsy Westcott to talk about the identity shifts, money stories, and financial stress that nobody warns you about when you become a mother. This is a real conversation between two mothers about building a life that feels rich, not just looks successful. Betsy breaks down why financial stress keeps parents awake at 3am, how to navigate the impossible math of childcare versus career, and why your worth doesn't disappear when your paycheck does. What You'll Learn: - Why the transition to motherhood triggers a massive financial identity shift - How to recognize and rewrite your money story (the beliefs formed by age 7) - The hidden cost of unpaid labor and why it's worth $40,000+ annually - How to have money conversations with your partner without ending in tears - Practical ways to model healthy money behaviors for your children - Why wealth isn't just a number, but time, energy, and values aligned - Small actions you can take this week to start building your rich life Chapters: 00:00 Intro: Sally meets her financial hype girl 01:55 Who is Betsy Westcott and how she helps families master money 06:08 The identity shift: From career woman to mother without a paycheck 12:23 Why unpaid labor is worth $427 billion (and $40K+ per household) 16:09 The financial contribution you're making even when you're not earning 20:17 Dual income doesn't mean dual responsibility for the home 25:03 Money stories: The beliefs formed by age 7 that drive your finances 29:12 How to discover your money story and rewrite what's not working 34:10 Teaching kids about money without passing on your money wounds 40:15 The moving feast of money management: It's never set and forget 42:37 Why women have been blocked from money (and why that matters now) 46:21 One belief and one action to start building your rich life today 🎙️ ABOUT NAP TRAPPED Sally Woods and Bec Maher are baby sleep consultants who believe exhausted parents deserve real answers, not judgment. Each episode of Nap Trapped breaks down sleep challenges with evidence-based advice and a healthy dose of humor. Links 📩 Get 20% off Betsy's coaching with code NAPTRAPPED: https://www.innermoneyjourney.com/digital-products 📸 Follow Betsy on Instagram: https://www.instagram.com/betsywestcott/ 📩 Get Nap Trapped updates + exclusive tools: www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ | |||
| Starting Solids Without Fear: A Paramedic Mum's Practical Guide | 25 nov. 2025 | 00:59:05 | |
Want to subscribe to every ep and enjoy FREE sleep tools? 👉 www.naptrappedpodcast.comYou've finally got your baby sleeping through the night, and now you're about to start solids. But suddenly you're lying awake at 3am Googling "signs of choking" and "is gagging normal?" Sound familiar? This week Sally sits down with Eliza Leslie, a practicing paramedic and mother, who's here to build your confidence—not increase your fear.What You'll Learn:• The real difference between gagging (normal, protective) and choking (rare, serious)• Why starting solids around 6-7 months often disrupts sleep—and how to manage it• Practical first aid basics every parent needs (without the overwhelm)• How parental safety anxiety keeps YOU awake at night (and what to do about it)• Why baby-led weaning isn't inherently more dangerous than purees• The 3am hypervigilance spiral and how to break it• What to actually have on hand for solids safety (it's a short list)• Safe sleep position myths: can babies really choke on spit-up?Chapters:00:00 Intro: Meet the Village series continues04:30 Eliza's story: From paramedic to anxious first-time mum08:45 Why starting solids disrupts sleep (for baby AND parents)13:20 Gagging vs choking: What you actually need to recognize18:40 The 3am safety anxiety spiral keeping parents awake23:15 Baby-led weaning vs purees: What's actually safer?27:50 Practical first aid basics you can learn in 5 minutes33:10 Safe sleep and choking fears: What's real vs what's anxiety37:25 Building confidence without adding overwhelm42:00 Where to find Eliza's resources and courses🎙️ ABOUT NAP TRAPPEDSally Woods and Bec Maher are baby sleep consultants who believe exhausted parents deserve real answers, not judgment. Each episode of Nap Trapped breaks down one sleep challenge with evidence-based advice and a healthy dose of humor.SERIES NOTE:This episode is part of "Meet the Village"—a special series where Sally talks with experts whose work intersects with baby sleep in unexpected ways. While Bec is away on school holidays, Sally explores how sensory processing, first aid confidence, medical concerns, and financial stress all affect sleep.Links📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram:https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 💉 Follow Eliza Leslie on Instagram:https://www.instagram.com/babysafebasics/ 🌐 Baby Safe Basics: www.babysafebasics.com.au 🎧 Listen on Spotify & Apple Podcasts | |||
| Advice We'd Give You If We Weren't Afraid of Hurting Your Feelings | 17 nov. 2025 | 00:48:53 | |
Look, we're people pleasers. Terrified of hurting feelings. But sometimes the most helpful thing we can do is rip the bandaid off and tell you what's actually getting in the way of better sleep. So today, we're following the trending format: advice we'd give you as sleep consultants if we weren't afraid to hurt your feelings. Spoiler: we're still afraid. But we're saying it anyway.In this episode, Sally and Bec tackle monitor obsession (turn the sound off, seriously), the "I've tried everything" myth, building your threshold for crying, why some gentle sleep consultants are actually the biggest source of shame, and the difference between demand feeding and using feeds to quieten every fuss.What You'll Learn:• Why staring at your monitor might be creating problems that don't exist• The truth about "trying everything" (hint: if you haven't tried sleep training, you haven't tried everything)• How to increase your threshold for crying without sacrificing attachment• Why some gentle sleep consultants are actually the biggest source of shame in baby sleep• The difference between demand feeding and using feeds to quieten every fuss• How to tell if your confidence is lacking or if you genuinely need to adjust your approachChapters:00:00 Intro - We're scared but doing this anyway04:22 Fan mail: A success story from Kayla06:09 Topic 1: Step away from the monitor15:08 Where to find all episodes15:24 Topic 2: If you haven't tried sleep training, you haven't tried everything18:44 Topic 3: Getting comfortable with crying (the two-minute threshold)27:20 Topic 4: The gentle sleep consultant shame problem37:42 Topic 5: Demand feeding vs quietening your baby48:25 Wrap-up & outro🎙️ ABOUT NAP TRAPPEDNap Trapped is your weekly dose of sleep sanity from consultants Sally Woods and Bec Maher. They take the toughest baby sleep questions and turn them into practical, evidence-based solutions—no shame, just support (and Aldi chocolate).Links📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram:https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Sleep Detectives: Swaddles, Ferber & Dummy Debates | 12 nov. 2025 | 00:48:09 | |
Want to subscribe to every ep and enjoy FREE sleep tools? 👉 www.naptrappedpodcast.comYou know that moment when you've tried everything and you're left thinking: am I doing this wrong? This week's Sleep Detectives is for you. Sally and Bec tackle nine real parent questions about the tricky stuff—swaddle transitions, early rising, feeding to sleep overnight, nap schedules that feel off, sleep training techniques, and the great dummy debate.They break down when to unswaddle (and when to delay it), why 5:30am wake-ups need the early rise protocol, whether feeding back to sleep overnight is actually fine (spoiler: it is, with one caveat), and how to tell if your baby needs the transitional nap schedule. Plus, they explain why Ferber can work beautifully for clingy, sensitive babies—and why sometimes doing less is exactly what your baby needs.What You'll Learn:• How to transition from arms-down swaddle to arms-out without chaos• Why your 10-month-old's 5:30am wake needs a 9:30am first nap• The difference between feeding to sleep and feeding back to sleep overnight• Signs your 14-month-old is ready for the short-long transitional schedule• When to turn off bounce/motion functions during sleep training• Why 45-minute settling at night one might need troubleshooting• How Ferber creates pattern and space for sensitive babies• Whether to keep or ditch the dummy at 4 months (team Bec vs team Sally)• How to handle sleep when your toddler has hand, foot and mouthChapters:00:00 Intro & question preview03:10 Swaddle transition: arms down to arms out05:36 Nap schedule for 10-month-old waking at 5:30am08:25 Feeding to sleep vs feeding back to sleep overnight (4-month twins)12:19 Signs your 14-month-old needs transitional nap schedule14:55 Should you turn off auto bounce function during sleep training?20:09 10-month-old taking 45 minutes to settle (troubleshooting)25:27 Does Ferber work on clingy, sensitive babies?32:26 Dummy crazed at 17 weeks—how to wean or keep?39:24 Getting back to sleep after hand, foot and mouth🎙️ ABOUT NAP TRAPPEDJoin sleep experts Sally Woods and Bec Maher as they tackle real parent sleep struggles with warmth, science, and zero BS. Nap Trapped makes baby sleep less mysterious and way more manageable.Links📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram:https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| 18 Month Sleep Regression: Boundary Testing & How to Handle It | 10 nov. 2025 | 00:35:27 | |
Your toddler's been a great sleeper for months. Then one night they start demanding more books, more cuddles, more everything. You're trapped in the room for two hours wondering what happened to your independent sleeper. This is the 18 month sleep regression, and it's less about sleep and more about boundaries. Sally and Bec break down why this regression happens right when toddlers learn to use words to influence their world. They explain why giving in to one more book turns into 17 books by night three, how to hold clear limits without negotiations, and why it can still take two hours even when you're doing everything right. Plus the strategies that work throughout the day to fill their cup so you can hold firm at bedtime. What You'll Learn: • Why the 18 month regression is about boundary testing, not self-settling • How language development triggers bedtime battles • The exact bedtime routine strategy: verbal cues for last book, last cuddle, last kiss • Why bore-to-reassure works better than negotiations • Realistic timeline: 2-6 weeks regardless of your approach • What happens when you try to max them out with long wake windows (spoiler: it backfires) • Micro-moments of connection and choice throughout the day • How to avoid creating new sleep associations while navigating the regression Chapters: 00:00 Intro and scheduling queen banter 04:22 What is the 18 month sleep regression 08:19 Setting clear verbal boundaries at bedtime 11:47 Realistic expectations: how long it actually takes 15:44 Why connection matters but boundaries hold 21:01 This isn't sleep training, it's limit setting 26:41 What NOT to do: extending wake windows 30:21 Filling their cup throughout the day 34:00 Wrap up and encouragement 🎙️ ABOUT NAP TRAPPED Sally Woods and Bec Maher are baby sleep consultants who believe exhausted parents deserve real answers, not judgment. Each episode of Nap Trapped breaks down one sleep challenge with evidence-based advice and a healthy dose of humor. Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts podscan_iUuGjmVySs0SbIO2kTBujJmNhawXVV6d | |||
| Sleep Detectives: 3-Year Olds, Early Wakes & Nap Transitions | 06 nov. 2025 | 00:44:40 | |
Want to subscribe to every ep and enjoy FREE sleep tools? 👉 www.naptrappedpodcast.comYou've been sending questions and Sally and Bec are answering them all. This week's Sleep Detectives covers everything from sleep training older toddlers to fixing stubborn 5:30am wakes to figuring out if your baby actually needs medical tests. If you've been stuck on when to drop a nap or how to handle a baby who treats their cot like a playground, this one's packed with practical fixes.Sally and Bec tackle seven different parent questions with their usual mix of evidence and humor. They explain why extinction bursts happen with toddlers (not just babies), how to tell if early rising is a schedule problem or a behavior problem, and when iron or B12 tests are actually worth pursuing. Plus the definitive answer on when to drop to one nap and why your 7-month-old probably still needs three naps even if everyone says otherwise.What You'll Learn:• How to sleep train a 3-year-old (yes, it's still possible)• Why your toddler's extinction burst is different from a baby's• The fix for 10-month-olds standing in the cot during naps• How to treat 5:30am wakes like overnight wakings (delay, delay, delay)• When Sally and Bec refer families for iron or B12 testing• Why your 7-month-old on 2 naps probably needs 3 naps instead• The exact wake windows for 20-month-olds on one nap• When to actually drop to one nap (spoiler: later than you think)Chapters:00:00 Intro and welcome back01:27 Q1: Sleep training a 3-year-old who needs parents to settle05:52 Extinction bursts in toddlers vs babies09:12 Q2: 10-month-old standing in cot and refusing nap 213:32 How to handle new skills (sitting, standing) at nap time14:13 Q3: 7-month-old waking at 5:30am every morning18:55 Treating early rising as overnight wakings19:22 Q4: When to seek medical investigations (iron, B12, etc.)24:26 What Sally and Bec look for in consultations28:42 Q5: 7-month-old on 2 naps but needs 4-hourly feeds33:04 Why this baby needs to go back to 3 naps35:15 Q6: Wake windows for 20-month-old39:56 Bedtime fading technique for older children41:02 Q7: When to drop to one nap (15-18 months)44:06 Wrap-up and outro🎙️ ABOUT NAP TRAPPEDJoin sleep experts Sally Woods and Bec Maher as they tackle real parent sleep struggles with warmth, science, and zero BS. Nap Trapped makes baby sleep less mysterious and way more manageable.Links📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram:https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Should You Cap the Morning Nap? Short/Long Naps Explained | 04 nov. 2025 | 00:37:33 | |
Subscribers get a full breakdown of the schedules from this ep 👉 www.naptrappedpodcast.com Wondering if you should cap that glorious morning nap? Sally and Bec break down the short/long nap schedule for 9-12 month olds, when to use it, when to skip it, and how to make it work without the chaos of overtiredness. In this episode, they explain why the OG schedule (two equal naps) is where they always start, but when your baby keeps throwing short second naps or early rising won't quit, it's time to strategically redistribute sleep pressure. You'll learn exactly how to cap the first nap to protect bedtime and overnight sleep. What You'll Learn: • Why Sally and Bec always start with the OG schedule (two equal 1.5-hour naps) • Signs your baby needs a short/long schedule instead of medium/medium • How capping the first nap redistributes sleep pressure to nap 2 and bedtime • Why a 45-60 minute first nap works better than 30 minutes for most babies • The scheduling formula: wake windows and nap lengths that actually work • How to handle daycare naps when control is out of your hands • Why that popular guide with the 30-minute morning nap creates problems • When short/long is a strategy vs when it's just what your baby needs Chapters: 00:00 Intro and code names for sleep consultants 04:36 What is a short/long nap schedule? 07:14 The OG schedule: starting with two equal naps 08:36 When babies refuse the medium/medium routine 11:03 Why the second nap must be equal or longer 12:24 Example: 9.5-month-old on short/long to fix early rising 16:50 Using short/long to stop reinforcing early wakes 18:14 Real-life reasons families need short/long schedules 19:22 Daycare naps and working with what you've got 22:25 The 80/20 rule: prioritizing home days to balance childcare 24:47 You still need sleep training, not just schedule changes 27:31 How to structure a short/long schedule (the numbers) 30:48 Why the 30-minute morning nap doesn't work for most babies 35:44 The right age for ultra-short morning naps (hint: not 6 months) 38:06 Next episode: whiteboard edition with all the schedules 🎙️ ABOUT NAP TRAPPED Hosted by sleep consultants Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre), Nap Trapped helps tired parents solve baby sleep challenges with warmth, evidence, and no judgement. Every week we turn your questions into practical solutions. Links 📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram: https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| 7.5 Month Old Case Study: Drop the Dream Feed & Sleep Through | 29 oct. 2025 | 00:41:01 | |
Want to subscribe to every ep and enjoy FREE sleep tools? 👉 www.naptrappedpodcast.comThat dream feed was supposed to help your baby sleep longer, but at 7.5 months it's holding you back from real progress. Sally and Bec break down a real listener question about a baby with solid sleep skills who's stuck with a 10pm dream feed, a 3am wake, and early rising, showing you exactly how to redistribute calories and drop that safety net feed without chaos.In this mini consult episode, they walk through nap timings, solids portions, and the step-by-step plan to ditch the dream feed and push overnight feeds later, giving you the confidence to know when hunger is genuine and when it's just habit.What You'll Learn:• Why the 10pm dream feed is impacting 7am appetite and overnight sleep• The exact nap schedule for 7.5 months: capping morning nap at 45 minutes• How to balance solids and milk feeds so bedtime breastfeeds are full• The simple dinner rule: pull back portions to bring bedtime milk back in• Step-by-step plan to drop the dream feed and resettle until midnight• How to mirror 4-hourly day feeds overnight (12am feed, then 4am minimum)• Why resettling at 10:15pm proves baby doesn't need that feed• The confidence game: knowing the difference between habit and genuine hungerChapters:00:00 Welcome back and episode intro03:02 The listener question: 7.5 month old schedule and feeding04:08 Why this age group is so common for consults05:20 Nap timings: the key to keeping three naps08:27 Sleep totals and distributing pressure to the night10:01 Calorie distribution and the 6:30pm breastfeed issue12:21 Full feeds explained: what counts as complete13:33 Solids timing: big lunch window vs. dinner danger zone16:08 Why two overnight feeds are impacting day appetite17:03 The dream feed discussion: time to ditch it20:04 The plan: drop dream feed cold turkey (with a plan)23:38 Redistributing calories: what you take out, you put back in27:14 The hard work is already done: baby can go 6 hours29:41 When doubt and inconsistency creep back in32:04 Sleep training technique: whatever gets baby back down34:17 Why this is less about sleep training and more about scheduling36:53 Real example: the six-feed overnight baby success story38:44 When sickness or teething happen: getting back on track40:44 Wrap-up: you're so close🎙️ ABOUT NAP TRAPPEDHosted by sleep consultants Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre), Nap Trapped helps tired parents solve baby sleep challenges with warmth, evidence, and no judgement. Every week we turn your questions into practical solutions—with a side of Aldi chocolate.Links📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram:https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Sleep Detectives: Early Rising, Nap Schedules & Feed-to-Sleep - Your Questions Answered | 16 oct. 2025 | 00:46:18 | |
Don't miss an episode 👉 www.naptrappedpodcast.comGot a baby waking at 5AM? Wondering if your nap schedule needs tweaking? This week Sally and Bec answer your real questions about early rising, nap timing, and breaking the feed-to-sleep cycle. They go deep on why 5AM is an overnight waking (not morning), how to future-proof your sleep wins, and the step-by-step approach to weaning from feeding to sleep without chaos.What You'll Learn:• Why your 4-week-old sleeping 5-6 hours overnight is likely fine• Whether to use wake windows or clock time for bedtime• How to spot when a 16-month-old needs a nap schedule shift• Why playing happily in the cot at bedtime doesn't need fixing• The solids timing that supports longer naps at 8 months• How to wean from feed-to-sleep using a sideways step approach• Why 10-hour nights and 5AM wakes need the early rising protocol• The rationale behind holding wake-up time steady at 7AMChapters:00:00 Intro and coffee chat01:31 Q: 4-week-old sleeping 5-6 hour stretches overnight04:01 Q: Wake windows vs clock time for 9-month-old bedtime07:31 Q: 16-month-old nap schedule review (11:30-2PM nap)10:55 Q: 5-month-old plays in cot at night despite schedule tweaks16:31 Q: 8-month-old with 5-minute first nap18:53 Solids timing for 8-month-olds on two vs three naps21:13 Q: Weaning from feed-to-sleep at 12 months29:33 Q: Is 10 hours overnight normal? (7PM-5AM wake)35:17 The early rising protocol explained40:28 Why early rising takes time and stamina44:28 Plans for early rising masterclass and Nap Trapped lives🎙️ ABOUT NAP TRAPPEDHosted by sleep consultants Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre), Nap Trapped helps tired parents solve baby sleep challenges with warmth, evidence, and no judgement. Every week we turn your questions into practical solutions with a side of Aldi chocolate.Links📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram:https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||
| Which Nap to Train First? Your Step-by-Step Guide To Baby's Naps | 14 oct. 2025 | 00:34:59 | |
Want to subscribe to every ep and enjoy FREE sleep tools? 👉 www.naptrappedpodcast.comWondering where to even start with nap training? Sally and Bec break down their strategic approach to teaching naps without derailing your hard-won nights. Instead of tackling everything at once, they explain exactly which nap to train first (spoiler: it's not the first one), why staggering the process protects your progress, and what to do when things go sideways.In this episode, they walk through the specific order for 3-nap babies versus 2-nap babies, how to cap naps strategically, when to rescue versus push through, and why nap three stays fully assisted until the very end.What You'll Learn:• Which nap to train first for 3-nap babies (and why starting with nap 2 protects your nights)• The rescue plan when naps don't go to plan• Why you cap the nap even if baby falls back asleep in the last 10 minutes• How to stagger nap training so it feels sustainable, not overwhelming• Which nap to start with for 2-nap babies (9-12 months)• Why trimming nap 1 gives you better success with nap 2• The contingency plans when baby doesn't link sleep cycles• Why nap 3 stays fully assisted and why that's totally fineChapters:00:00 Intro: No niceties, straight to nap training02:15 Starting with nap 2 for 3-nap babies08:41 The short-long-short structure explained12:29 The thoughtfulness behind the plan16:16 Why the 3-nap age is ideal for sleep training19:59 Capping naps and protecting your schedule24:37 Where to start with 2-nap babies28:44 Why we stagger instead of all at once33:19 The Holy Grail: synchronized nap schedules🎙️ ABOUT NAP TRAPPEDHosted by sleep consultants Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre), Nap Trapped helps tired parents solve baby sleep challenges with warmth, evidence, and no judgement. Every week we turn your questions into practical solutions—with a side of Aldi chocolate.Links📩 Get updates + exclusive tools: Subscribe www.naptrappedpodcast.com 📸 Follow Sally & Bec on Instagram:https://www.instagram.com/thesleepconcierge/ https://www.instagram.com/_thesleepcentre/ 🎧 Listen on Spotify & Apple Podcasts | |||