Nap Trapped

Sally Woods and Bec Maher
  • 0.0 (0)
  • 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. 4 days ago

    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

  2. 15 Jul

    Sleep Detectives: False starts, night weaning, nap caps and dummies

    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

    Sleep Detectives: False starts, night weaning, nap caps and dummies

  3. 1 Jul

    3 Toddler Sleep Mistakes (And How to Fix Them)

    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/

    3 Toddler Sleep Mistakes (And How to Fix Them)

  4. 24 Jun

    Sleep Detectives: Real Questions, Real Answers

    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

    Sleep Detectives: Real Questions, Real Answers

  5. 17 Jun

    How to Dress Your Baby for Winter Sleep

    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/

    How to Dress Your Baby for Winter Sleep

  6. 9 Jun

    Sleep Detectives: Nap Timing, Childcare & Tog Ratings

    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

  7. 3 Jun

    Parenting Doesn't Stop When the Sun Goes Down. Neither Does Exhaustion.

    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/

    Parenting Doesn't Stop When the Sun Goes Down. Neither Does Exhaustion.

  8. 26 May

    Solids & Sleep: How to Introduce Food Without Wrecking Naps

    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

See All (93)

Trailer

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
    93
  • Rating
    Explicit
  • Copyright
    © Sally Woods and Bec Maher
  • Show Website
    Nap Trapped

You Might Also Like