Podcast · Kids & Family

Nap Trapped

by Sally Woods and Bec Maher · English · Kids & Family

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 wi

New episodes: Weekly
Typical length: 43 min
Latest: 7 Oct 2026
Language: English

Latest episode

7 Oct 2026 · 53 min

Sleep Detectives: Teething, Daycare Naps and Cot Climbers

Happy Sleep Detectives Day to all who celebrate! We open the Nap Trapped question box and answer your real-life baby sleep questions, from mum versus dad at bedtime to a 23 month old who's started climbing out of the cot. And a mum from our Spotify comments wrote back to tell us her twelve month old has slept through the night two nights straight, one and a half weeks into night weaning and modified Ferber. Case solved. Case closed. Subscribe and catch every episode at www.naptrappedpodcast.com What You'll Learn: - Why babies settle differently for mum and dad and how to get both of you…

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Earlier episodes 29 most recent

S1 · E101 · 30 Sep 2026 · 38 min
Evidence-based Baby Sleep With That Sleep Doc (Part 2)
Welcome back to part two of our 100th episode with That Sleep Doc, Dr Sujay Kansagra. He's a child neurologist and sleep medicine doctor at Duke University and the inventor of the Lullabee smart crib mattress. This half is where Bec finally gets to ask about a real bugbear of hers, low sleep needs, and Sally asks Sujay to diagnose her. We get into what actually decides how much sleep our babies need, why six hours of naps won't give you a twelve hour night, whether overtiredness is really a thing and how Sujay copes with the trolls in his comment section. Then it's a very slow fast five, the…
S1 · E100 · 23 Sep 2026 · 46 min
What Is Sleep Training, Really? With That Sleep Doc (Part 1)
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,…
S1 · E99 · 9 Sep 2026 · 42 min
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…
S1 · E98 · 2 Sep 2026 · 23 min
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…
26 Aug 2026 · 37 min
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.
S1 · E96 · 19 Aug 2026 · 26 min
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 that What happens when dad takes over and it's going well... then mum comes back in The breastfeeding-to-sleep trap: why the boobs returning changes everything Why one parent per resettling session is the non-negotiable rule The…
S1 · E95 · 11 Aug 2026 · 48 min
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…
S1 · E94 · 5 Aug 2026 · 35 min
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…
S1 · E93 · 29 Jul 2026 · 46 min
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…
S1 · E92 · 22 Jul 2026 · 27 min
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…
S1 · E91 · 15 Jul 2026 · 30 min
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…
S1 · E90 · 1 Jul 2026 · 40 min
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…
S1 · E89 · 24 Jun 2026 · 43 min
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…
S1 · E88 · 17 Jun 2026 · 29 min
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…
S1 · E87 · 9 Jun 2026 · 37 min
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…
S1 · E86 · 3 Jun 2026 · 38 min
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…
S1 · E85 · 26 May 2026 · 45 min
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…
S1 · E84 · 19 May 2026 · 33 min
Weaning Breastfeeds Without Wrecking Sleep
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…
S1 · E83 · 5 May 2026 · 13 min
Sleep Detectives: Back After Sickness, Do You Sleep Train Again?
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…
S1 · E82 · 28 Apr 2026 · 45 min
Sleep Regressions: Real or Not?
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…
S1 · E81 · 21 Apr 2026 · 44 min
The Reason Tired Mums Don't Ask For Help
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…
S1 · E80 · 1 Apr 2026 · 53 min
Sleep Associations: What They Are & Why They Matter
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: •…
S1 · E79 · 25 Mar 2026 · 1 hr 1 min
The Chronic Catnapper: When 20-Minute Naps Won't Budge
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…
S1 · E78 · 19 Mar 2026 · 47 min
Is That Overnight Feed Habit or Hunger?
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…
S1 · E77 · 11 Mar 2026 · 1 hr 1 min
Feed Play Sleep: Why the Math Doesn't Math (& What Actually Works)
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…
S1 · E76 · 5 Mar 2026 · 56 min
The Great Dummy Debate: When to Keep, When to Ditch
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…
S1 · E75 · 26 Feb 2026 · 49 min
The Early Rising Protocol: Fix 4-7am Wake-Ups (Step-by-Step)
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…
S1 · E74 · 19 Feb 2026 · 1 hr 17 min
Why feeding to sleep has a time limit (and what to do instead)
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…
S1 · E72 · 2 Feb 2026 · 18 min
Why We Hold Off Breakfast During Sleep Training
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…

About Nap Trapped

Nap Trapped is a English kids & family podcast from Sally Woods and Bec Maher. Melo plays each episode straight from the publisher's own feed — no ads added, no account needed — and remembers where you stopped, in this browser only.

Publisher: Sally Woods and Bec Maher
Language: English
Category: Kids & Family
New episodes: Weekly
Typical length: 43 min
Latest episode: 7 Oct 2026
Feed: RSS — paste into any podcast app
Apple Podcasts: podcasts.apple.com/podcast/id1791041371
Rights: Sally Woods and Bec Maher

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