How to Master the Pram Nap: 8 Simple Steps for Success

If the thought of pram naps makes you nervous, you’re not alone. It can feel like a
big leap moving from the safety of the cot or arms to a new environment full of
sounds, light, and motion. But with a little planning and practice, pram sleeps can
become one of the most freeing and flexible parts of your day.
Here’s how to set yourself (and your baby) up for success.

Step 1: Start small (and close to home)
If you’re feeling unsure, don’t start with a long walk. Pop your baby in the pram for a
short time in the backyard, balcony, or living room. This way, there’s no pressure you
can gently introduce the space without worrying about being stuck out in public if it
doesn’t go to plan.
At first, the goal isn’t sleep it’s comfort. Let your baby look around, chat to them,
show them it’s safe. When babies feel secure, they can relax into the environment
and eventually into sleep.
And remember even a short, calm pram rest counts as an early win. You’re laying
the groundwork for confidence later, building a mental map in your baby’s brain that
says, “I can rest here too.” These moments of familiarity are the building blocks of
easy sleep down the track. 

Step 2: Start with the first nap
The first nap of the day is often the best one to practice pram sleep because their
sleep pressure is balanced, they’re tired enough to want rest but not overtired or
overstimulated.
This “sweet spot” makes it easier for them to adjust to a new sleep environment and
for you to see early wins without stress.
Morning naps are also biologically ideal: cortisol (stress hormone) levels are lower,
and your baby’s nervous system is more flexible. They’re less reactive to new
sensations.
Starting with this nap increases the chance of success, helps your baby associate
the pram with calm and safety, and gives you confidence for future naps.

Step 3: Choose your timing wisely
Most babies take between 5–20 minutes to fall asleep, so plan ahead. If you’d like
your baby to nap in the pram, pop them in around 20 minutes before you’d normally
expect them to drift off. This gives time for wind-down and exploration before sleep
pressure peaks.
Avoid rushing. Pram naps work best when nobody’s overtired or stressed.

Step 4: Keep it calm and consistent
If your baby seems wired and fascinated by everything around them (as many do!),
start to lower the stimulation after 10 minutes. Drop the hood of the pram, slow your
voice, limit eye contact, and use your familiar sleep cues like a quiet shush, gentle
touch, or calm song.
Your aim here is to shift the energy from “exploration” to “rest.”

Step 5: Bring in your sleep tools
A comforter, dummy, or familiar sleep sentence can all add extra reassurance. And if
you want to take things up a notch this is where the LullaBump can come in, if this
works better for your baby.
This clever little invention attaches to the front wheel of your pram and gives that
irresistible rhythmic head wobble babies love, mimicking the gentle bounce or pat
that helps them drift off at home and as it was in the womb! It’s perfect if your baby
finds motion soothing or you’d like to be able to sit and sip a coffee while the pram
keeps doing its sleepy magic.
Think of it as your built-in “soothing partner” no cracked footpaths or endless laps
needed.

Step 6: Keep walking (try not to panic about crying)
Crying doesn’t always mean something’s wrong sometimes it’s just your baby’s way
of processing tiredness or new sensations. If the cry sounds more tired than upset,
keep walking, use your voice, or try some white noise or a reassuring hand on their
chest.
If you’re feeling anxious, pop on a podcast or chat with a friend while you walk. Your
calmness and confidence are the real secret ingredients.

Step 7: Know when to adapt
If you’re transferring from the car to the pram, it’s trickier especially as babies get
older. That little five-minute car nap can easily take the edge off their sleep pressure.
Under six months, though, it’s worth trying! Keep the pram moving and give them
time to adjust to the new stimulation before assuming it’s a lost cause.
Once your baby is older, try to keep them awake in the car and let them wind down
in the pram instead.

Step 8: Expect change (and celebrate the wins)
As your baby grows, linking sleep cycles in the pram can get harder light and
movement naturally signal “wake up.” Most babies will sleep one cycle (about 45–50
minutes), and that’s totally fine.
You can gently experiment with helping them transition between cycles maintaining
motion, keeping the pram shaded (avoid peaking!), or using your voice to soothe if
they stir. But remember, even a short pram nap is valuable downtime that supports
emotional regulation and helps them recharge.
Those small wins, even a peaceful rest or half nap matter more than you think. Every
repetition builds familiarity and safety, making pram naps easier and more reliable
over time.

A note on readiness and reassurance
If your baby finds it hard to fall asleep without being held, that’s okay too. Pram sleep
can feel scary for a baby who’s used to the safety of your arms they’re learning to
trust that they can fall asleep with space around them.
Practising calm, supported falling asleep (even for one sleep) at home on the bed or
in the cot can make pram sleep feel easier. It’s not about teaching independence, but
building safety through repetition and expanding towards more secure sleep options
for your family. The lovely inventors of Lulla Bump through my Sleep Godmother
Program sought help for this and they haven’t looked back since. They’ve taken all
the foundational sleep principles we worked on together with baby number one and
woven them into their world with baby number two. With the extra flexibility needed
to get out of the house, they’ve created this genius product that helps parents
embrace naps on the go with more confidence and calm.

About Jen
Jen Cuttriss, known as the Sleep Godmother, helps parents find their version of
calm, connected sleep without pressure, guilt, or rigid methods. Through her Sleep
Godmother Program, 1:1 coaching calls, Thriving Parent-ing Podcast and
membership, she supports families to build confident sleep foundations that balance
baby’s biology with the realities of modern parenting. Want personalised guidance for
your baby’s sleep? Book a free 15-minute Sleep Clarity Call with me and let’s figure
out the best approach for your family.