Nap Trapped

Sally Woods and Bec Maher
  • 4.8 (19)
  • Parenting
  • Updated Weekly

Nap Trapped, hosted by expert sleep consultants Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre), transforms baby sleep challenges into practical solutions. Whether you're currently trapped under a napping baby or seeking better sleep, each episode combines evidence-based advice with real parenting experience. No judgment, just expert insights with a side of solidarity - because understanding the 'why' behind sleep behaviors is the key to confident parenting. We're here to help sleep make sense from nap transitions to early rising.

  1. 12 hrs ago

    Sleep Detectives: Your Baby Sleep Q’s Answered - Ep 99

    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

  2. 2 Sept

    The 3-to-2 Nap Drop - 9 Month Old Case Study

    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 Why the 3-to-2 nap drop is rarely the root cause — and what usually isThe one thing that must be sorted before any nap transitionWhy cot-side settling and early-morning co-sleeping have a shelf lifeHow the eight-month sleep progression creates a perfect stormWhy we'd bring the third nap back in strategically and what that looks likeThe room temperature check Bec wants every southern hemisphere family to do right nowHow Camp Snooze would approach this exact scenario in two weeksChapters 00:10 Welcome back and a Google review that made Sally cry06:18 What is Camp Snooze?07:27 The case study DM: nine-month-old, two naps, everything hits the fan09:15 Was the nap drop really the problem?11:23 What was already brewing before the drop13:32 Our fix: bring the third nap back and here's why14:20 Strengthening self-settling skills at this age15:50 The co-sleeping shelf life conversation17:46 How Camp Snooze would handle this over two weeks20:25 Bec's winter temperature tidbit for early risers22:02 What to do if you're still on three naps and have sleep issues22:55 Wrap upAbout Nap TrappedNap Trapped is hosted by Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre) — two Australian sleep consultants keeping it real for tired parents everywhere. Evidence-based, warm and zero fluff. Links Sally: https://www.instagram.com/thesleepconcierge/Bec: https://www.instagram.com/_thesleepcentre/Everything else: www.naptrappedpodcast.com

    The 3-to-2 Nap Drop - 9 Month Old Case Study

  3. 26 Aug

    Sleep Detectives: Naps, Feeds & Early Rising | Ep 97

    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.

  4. 19 Aug

    Should Mum or Dad Do The Sleep Training?

    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 Why Bec's default is mum first — and exactly when she flips thatWhat happens when dad takes over and it's going well... then mum comes back inThe breastfeeding-to-sleep trap: why the boobs returning changes everythingWhy one parent per resettling session is the non-negotiable ruleThe extinction burst on nights three and four — and why you don't want to swap parents right thenWhat to do if you're a solo parent, a FIFO parent, or your appendix rupturesHow Sally runs bedtime in her own house (alternating nights, electric blanket by 7.02 pm)Why both parents need to be able to settle, even if one is easier right now Chapters 00:00 Intro & celebrating Bec's three-peat family05:38 Which parent should do the sleep training?06:18 Why Bec prefers mum for the first three to four nights07:38 The breastfeeding-to-sleep association problem09:07 When dad should take the lead instead10:19 Path of least resistance — and what that actually means13:59 Don't rescue the other parent mid-session15:31 Can you tag team? One parent per resettling session explained17:18 When dad says "I think they want you" — Bec's take19:02 What if your appendix ruptures? Future-proofing both parents21:43 Sally's alternating bednight system at home23:09 The extinction burst and why consistency is everything on nights three and four25:20 Solo parents, FIFO families and the village mentality26:03 Wrap up About Nap TrappedNap Trapped is hosted by Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre) — two sleep consultants, two mums, and zero patience for vague advice. Every Wednesday they bring you evidence-based, real-talk sleep support for tired parents. LinksInstagram — Sally: https://www.instagram.com/thesleepconcierge/Instagram — Bec: https://www.instagram.com/_thesleepcentre/Website: www.naptrappedpodcast.com

    Should Mum or Dad Do The Sleep Training?

  5. 11 Aug

    Sleep Detectives: Early Rising, Night Weaning & Toddler Bedtime

    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

    Sleep Detectives: Early Rising, Night Weaning & Toddler Bedtime

  6. 5 Aug

    5 Things Worth The Money (To Us) | Ep 94

    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

  7. 29 July

    Sleep Detectives: Jet lag, night feeds and naps

    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

    Sleep Detectives: Jet lag, night feeds and naps

  8. 22 July

    Snooze Member Masterclass: Small Changes, Big Sleep Wins

    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• Why a hard 7am wake time is the single most powerful anchor for your baby's day• How swaddling for every nap works as a sleep association — and why the Miracle Blanket is a game-changer• The difference between a baby who is awake and a baby who is just noisy overnight• Why over-responding at night can accidentally create the very wake-ups you're trying to avoid• How these small changes protect you heading into the four-month sleep regression• Why it's okay — and sometimes better — to pop baby down and see what happens CHAPTERS00:10 Welcome to the Masterclass01:09 Why sleep doesn't have to be all or nothing01:48 The text message that started it all — 11 hours overnight at 11 weeks03:30 Change 1: Hard wake at 7am and why it anchors everything06:07 How a set wake time protects bedtime and builds circadian rhythm07:05 Change 2: Swaddling for every nap — sleep associations and the Miracle Blanket09:00 Change 3: Putting baby down in the bassinet for naps10:59 Bec's experience — starting from day one with the cot13:32 Temperament, contact naps and giving yourself permission to try14:44 A flow chart idea for newborn settling decisions16:35 Change 4: Letting baby flap around overnight instead of rushing in17:10 Why first-time parents don't know what normal baby sleep sounds like18:50 One of two things will happen — and both are okay19:58 Why white noise is more for parents than babies20:46 How over-responding overnight can snowball post four-month regression22:50 Small changes add up — celebrating the wins24:55 Working holistically: foundations first, techniques second ABOUT NAP TRAPPEDNap Trapped is hosted by Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre) — two Australian paediatric sleep consultants who keep it real about baby sleep. Evidence-based, warm and refreshingly honest. LINKSInstagram — Sally: https://www.instagram.com/thesleepconcierge/Instagram — Bec: https://www.instagram.com/_thesleepcentre/Snooze Membership + all episodes: www.naptrappedpodcast.com

    Snooze Member Masterclass: Small Changes, Big Sleep Wins
See All (100)

Trailer

4.8
out of 5
19 Ratings

About

Nap Trapped, hosted by expert sleep consultants Sally Woods (The Sleep Concierge) and Bec Maher (The Sleep Centre), transforms baby sleep challenges into practical solutions. Whether you're currently trapped under a napping baby or seeking better sleep, each episode combines evidence-based advice with real parenting experience. No judgment, just expert insights with a side of solidarity - because understanding the 'why' behind sleep behaviors is the key to confident parenting. We're here to help sleep make sense from nap transitions to early rising.

Information

  • Creator
    Sally Woods and Bec Maher
  • Years Active
    2025 - 2026
  • Episodes
    100
  • Rating
    Clean
  • Copyright
    © Sally Woods and Bec Maher
  • Show Website
    Nap Trapped