Babywearing Naps: How to Move Beyond the Nap Trap Couch and onto the Trails!

Hanging out on the sofa while your newborn snoozes on your chest is so sweet, but eventually it can feel isolating to not get out of the house and interact with the world. Understandably, babies love the warmth and smell of a parent, and many will only sleep peacefully when they’re on you. It’s the best thing in the world... for the first hour. Eventually you start day‑dreaming about eating a meal, showering, or moving more than three inches. Babywearing is the solution that makes everyone happy: putting your little one in a supportive front carrier and going for a walk or hike can help them nap while giving you freedom and fresh air!

Why movement helps babies nap

Babies are biologically wired to enjoy motion and closeness. Carrying them in a sling or carrier mimics the rhythmic movement and snugness of the womb, which can reduce crying and help them settle. 

Movement frees you, too. With a good carrier, you can get chores done around the house, go for a walk with a friend, or hike all day long. Once you master the technique, the carrier becomes a portable nap environment that doesn’t tie you to the couch.

In my personal experience with two babies, babywearing has allowed my sons to nap so easily and for so much longer while also giving me the ability to get outside into the mountains with friends for anything from a leisurely stroll around a lake to an 8 mile hike in the alpine. 

Safety first: protect hips and airways

Babywearing is safe when you follow a few rules:

1. Keep your baby upright and tight. The T.I.C.K.S. rule—Tight, In view, Close enough to kiss, Keep chin off chest and Supported back. You should always be able to see their face and make sure their chin isn’t pressed to their chest, which can restrict breathing. The American Academy of Pediatrics recommends that all napping be done on a firm, flat surface such as a crib or bassinet with no blankets or other items.  Realistically, cribs and bassinets only worked for my boys for night-time sleep. I could never get them to nap successfully without contact during the daytime. So babywearing naps can be safe, but you should always pay close attention to your baby's airway being clear and make sure you have a proper fitted carrier. A soft structured carrier or wrap that hugs their body without gaps is ideal.
2. Use the “M” position for hips. The International Hip Dysplasia Institute recommends that a baby’s thighs be flexed and spread around your torso with their knees slightly above their buttocks (the “spread‑squat” or “M” position). This position supports natural hip development and may reduce the risk of hip dysplasia. Make sure the carrier you choose is appropriate for your baby’s current weight.
3. Avoid outward‑facing carriers until your baby is at least six months old and has good neck strength to keep their head upright. And once your baby is big enough to face outward, turn them back in to face you if they fall asleep while facing away from you to better support their airway. 
4. Choose a carrier that fits you! This is super important to avoid back pain and unnecessary neck strain.  A structured carrier with padded shoulder straps and a wide waistband distributes your baby’s weight and protects your back. Personally I have found that baby wraps are not supportive enough for longer walks even with the wrap around the waist, so I recommend structured carriers which can also be more breathable with mesh fabrics for warmer weather. It may be worth having an expert help you fit your carrier to your body or investing some time watching YouTube videos to find the right way to fit it yourself. I personally have suffered from back pain with several different carriers, so it took me some trial and error to find both the right one and the proper fit to be able to move comfortably. 

Getting started: practice makes perfect

1. Practice at home. Before venturing out, practice putting your baby in the carrier in front of a mirror. Many brands offer video tutorials, and accounts like @letstalkbabywearing on Instagram and YouTube demonstrate safe positioning, adjusting straps and nursing while babywearing (side note: when I first figured out how to nurse while babywearing and walking around at the same time I felt like a superhero!). 

2. Start small. Begin with short walks around your neighbourhood or walking around in an air conditioned shopping mall if it’s too hot outside. Your baby will get used to the motion, and you’ll build confidence without worrying about being far from home. Gradually extend to longer walks on trails when you feel comfortable.

3. Use the right carrier for your activity. For everyday walks, a soft structured carrier or wrap is great; for longer hikes, a backpack‑style carrier with a supportive frame may be more comfortable once your baby has strong head and neck control (usually after six months). Always follow the manufacturer’s age and weight guidelines.

4. Keep an eye on temperature and sun. Babies can overheat quickly. Find parks or trails that offer plenty of shade and go early or late in the day to avoid the heat and the strongest UV. Dress your baby in lightweight layers and, since you’re outdoors, consider sun protective clothing like our UPF 50+ sunsuits. They’re designed specifically for full skin coverage with carriers and hiking packs in mind. Always bring plenty of water to stay hydrated. And in a pinch you can use water to dampen a burp cloth, hat or other clothing item to cool down yourself or baby. 

The couch is optional

Before long, you’ll be confidently getting outside  while your little one snoozes happily against your chest!

 

References & Resources:

Baby Wearing - International Hip Dysplasia Institute: https://hipdysplasia.org/baby-wearing/

Five Benefits of Babywearing - Cleveland Clinic: https://health.clevelandclinic.org/babywearing

Let’s Talk Babywearing: https://letstalkbabywearing.com/