The 90-Minute Baby Sleep Program

by Polly Moore

For every parent who struggles with their baby's sleep (and for every parent who wishes their toddler had better sleep habits), finally a straightforward, all-natural solution to help baby get the sleep she needs—both through the night and during the day.

A sleep researcher with a Ph.D. in neuroscience, Dr. Polly Moore has created a simple, foolproof method based on the basic human rest and activity cycle (BRAC), which occurs every hour and a half. According to the BRAC, baby should go back for a nap a mere 90 minutes after waking up—that's 90 minutes.

The program is called N.A.P.S.—Note time when baby wakes up, Add 90 minutes, Play, feed, or pursue other activities, then, at the end of the 90 minutes, Soothe baby back to sleep. When baby wakes up again, whether after a short or a long nap, start the cycle over. And, although it sounds counterintuitive, frequent napping actually helps baby sleep through the night.

In a reassuring and accessible style, Dr. Moore explains how and why the program works; the benefits of napping—a happier, healthier baby with a headstart on cognitive development and emotional intelligence; how to implement it for babies at various ages, from two weeks to a year; and how to use it to solve common sleep programs, such as a baby's need to be held, baby waking up too early in the morning, baby getting a second wind before bedtime, baby confusing day and night, and more. The Wire-O-bound book includes a guided journal for recording baby's sleepy signals and sleep difficulties, a daily log for keeping track of baby's nap times, and space to note baby's milestones—all peppered with humorous, inspirational quotes.

Genres: Parenting, Nonfiction

184 pages, Spiral-bound

First published January 24, 2007

Reviews

[Straylights · Rating 3 out of 5]

My three month old really does fall asleep every 90 mins! It's crazy! The only problem is getting her to take naps longer than 30 mins grr. Anywho, I feel cheated in having bought this book. The basic explanation of sleep cycles and the whole 90 min plan could take less than two pages. But noooooo you have to buy the $12 book and slogh through all the (interesting) crap to get to the part that is basically self explanitory from the books title. Baby wakes up, add 90 min to the clock, around the 90 min mark start settling baby down, 90min, put baby down for a nap and boom! Baby's asleep. See? I just explained the whole book in a run on sentence!

[Roop Gill Axelsen · Rating 2 out of 5]

This book can be summarized into one line: look for sleep cues 90 minutes into your baby’s wake window.

There, now you’ve read the book.

[Zach · Rating 5 out of 5]

I highly recommend this book for any new parents. It is informative, approachable, and most importantly, it works.

We recently started implementing the techniques described here, and the difference is night and day.

[Tyan]

In this book the author goes over the scientific evidence demonstrating how infant sleep happens in 90 minute cycles based on the Basic Activity and Rest (BRAC) cycle. She explains the vital importance of sleep to babies and how to achieve it using the N.A.P.S plan. She gives lots of advice on solving common nap problems.

Hands down my favorite book about infant sleep so far, although I wish I had read it sooner! I love the discussion of what sleep should look like by age. This was really useful for understanding where our daughter should be today and what to expect as she grows. We now understand why our daughter slept great and then suddenly became a terrible sleeper!

I recommend this book for people with kids under the age of one, especially those with young infants. It's helpful to start implementing some of these techniques very early on. This approach is amenable to co-sleeping but not as much as other approaches. Pacifier use is not emphasized and she does advocate the use of controlled crying in some instances.

[Christina · Rating 5 out of 5]

This book demystified daytime napping. Before reading much beyond the book summary I started soothing my 6 week old after 90 minutes of wakefulness and the results were remarkable. He was like a clock - I just previously was unaware and thus out of sync. We are still working on night time sleep habits but I feel more confident that I have more tools to help me read his cues.

[Dafne Brosius · Rating 4 out of 5]

Heel nuttig. Wou dat ik het eerder ontdekt had, het had ons veel moeilijke nachten kunnen besparen.

[Lisa Janoschka · Rating 5 out of 5]

I’m a professional nanny. When I discovered this book over 10 years ago it changed my life. It has worked like clockwork on all of the babies I have cared for in the last 12 years or so. I’ve bought over 25 copies of the new version (The Natural Baby Sleep Solution) and the original spiral-bound version (The 90-Minute Baby Sleep Solution”), and given them to all of my Nanny families, and all of my friends who have had babies. Everyone has ended up thanking me profusely.

I’ve seen people complain that there’s too much fluff in the book. She explains all the super important stuff in the beginning, and the rest of the book is more details that can be very helpful. This book follows several babies during their first year and notes their sleep times, so people can see how different babies end up on different schedules, but it all follows the 90 minute wake window.

I have read so many baby books, and so many baby sleep books, and this is by far the most simple and most helpful of all of them. It cuts through all of the noise. Other people selling sleep books are also trying to sell phone apps and devices and subscriptions, but this small simple book is just trying to help tired parents help their tired babies be well rested so everyone can be happy.

[Adam Tait · Rating 2 out of 5]

This book should have been a blog post rather than a book. 1/3 talks about why humans need sleep. 1/3 describes how research suggests that children have 90 minute patterns. 1/3 tries to advise on sleep schedules as children get older.

The concept is that every 90 minutes, a child gets tired. Rather than trying to put them to sleep any old time, you should only try at 90 minute increments from when they last woke. There, you’ve read the book.

Getting away from the sarcasm, there is some good thoughts for new parents on helping children sleep and an intro to why we should be focused on sleep rather than stimulating our children.

[Laurice · Rating 4 out of 5]

This book is something I wish my husband and I had when our son was born. I’ve always been so protective about my baby’s sleep and this book helped me understand why it’s so much more important. Although we’ve practiced from the beginning to watch for baby’s sleepy cues, I didn’t know about the 90-minute interval. According to the book all young babies are designed to sleep after 90 minutes. The 90 minute clock is a biological need. Naps and night time sleep come easier. And putting baby down drowsy but awake is something possible now.
​​
​​While found the information the book offered about sleep and babies, I wasn’t fully on board with the sleep training programs towards the end of it.

[Aimee · Rating 4 out of 5]

Agree with other reviewers that this could have been a shorter book (like I feel most pregnancy books could be). Lots of repetition - but I get it. They’re really trying to nail in those concepts and I did like the scientific explanations about why it works (and when it doesn’t work what to try.) I also enjoyed seeing the different timelines for the three kids. Every baby is going to be different and I think it’s good to be reminded of that.

[Monica Obogeanu · Rating 3 out of 5]

The 90 minutes awake cycle hint was very useful for me, but I disagree with the sleep training methods presented later in the book.

Lucky me, I read this when my son was 1 month old, so the book taught me to pay attention to his sleep signs & program before needing any sleep training methods.

[Addie · Rating 3 out of 5]

This book was helpful for teaching me about regular baby sleep patterns.

[Anne Marie · Rating 5 out of 5]

Second best book I ever read on infant sleep. Written by a sleep scientist. The plan works for breastfed and artificial infant formula fed babies.

[Anita · Rating 5 out of 5]

the only baby sleep book that made any freaking sense!! and I've read them all. this. just do this and forget anything else you've heard of read!!

[Ryan Chipman · Rating 4 out of 5]

SUPER helpful book on getting our son to sleep.
There’s really just one chapter you need to read but the rest of the book is helpful as well.

[Natalie · Rating 5 out of 5]

This was a game changer for me! Understanding the sleep/wake cycles makes nap time much easier for us. The book was concise and easy to read as well, which was also a plus. I’d recommend this to any parent struggling with nap time!

[Kendra · Rating 5 out of 5]

This saved my sanity with our first child and it is the one of the two books i recommend to all new parents to actually know when I child will fall asleep and how to help them go back to sleep and when to expect them to fall back so your not sitting their crying wondering if it will ever happen!

[Allison · Rating 3 out of 5]

This was given to us as a gift from my husband's coworker; the author's child is a student of his, and several of his coworkers have followed this plan successfully with their own children. This book has a lot of really interesting information about the science of sleep and the natural human rhythm of sleep cycles, and uses this information to encourage parents to develop sleep plans based on their childrens' own natural sleep patterns. What the author says makes a lot of sense, and it's nothing I ever would have thought of on my own. For example, she points out that the vast majority of babies who don't sleep well aren't in pain, eternally hungry or teething, strong-willed, or "too intelligent" to sleep (that one made me laugh, does anyone actually think this?) -- they are often just really, really tired, but don't understand how to fall and stay asleep. They need more sleep and more regular sleeping schedules that are tied in with their own natural rhythms, and they need help being able to get the sleep they need. The napping plan she proposes is supposed to help babies learn to follow their natural rhythms and eventually understand how to fall asleep on their own. She advocates self-soothing, breastfeeding, and separate sleeping arrangements, but the program also seems flexible enough for parents who follow none or all of these parenting practices -- she specifically includes guidelines for bottle-feeding, co-sleeping, and those who don't feel comfortable with controlled crying. Again, I'm not so sure if I'll be organized enough to follow this kind of rigid scheduling, but it seems a lot more doable -- and a lot more intelligent -- than the other approach I read about. However, there were still a few common themes between the two methods; namely, limiting social interaction and lights during nighttime awakenings, and gradually eliminating nighttime feedings while spreading out the lagtime between daytime feedings to four hours. I've still got another couple of books to slog through on the subject.

[Phoebe · Rating 5 out of 5]

I gave this book five stars because it revolutionized my baby's attitude towards naps, and thereby turned him from a slightly fussy guy to a total angel. That said, it was just one piece of information from the book that made all the difference. The rest of the book (which I thought was titled "The 90 Minute Baby Sleep Program"?) wasn't particularly interesting.

The exciting piece of information? Babies naturally have a 90 minute cycle of wakefulness. After they wake up, they reach their peak of curiosity and wakefulness about 45 minutes later. After being awake for 90 minutes, they hit a low point in their cycle during which they're most likely to enter into sleep. Time and time again, I've seen my baby fall asleep exactly at the 90 minute mark. When he doesn't fall asleep on the mark, it's usually plus or minus 5 minutes. No more guessing when he's due for another nap or trying to read his inscrutable cues. Just look at the clock when he wakes up, add 90 minutes, and then put him back to sleep at that time.

He used to cry a lot when I tried to put him to sleep, probably because I was too early or late. Now he might whimper a little, or he might smile up at me and coo, but either way, he lays down his head and closes his eyes right on schedule. Thanks Polly Moore!

I wasn't as moved by Moore's other sleep suggestions. I preferred "The No-Cry Sleep Solution" by Elizabeth Pantley.

[Brian · Rating 4 out of 5]

The first sleep book we've read that was readable and explains our daughter's behavior

Our daughter is a decent night sleeper but is not getting enough sleep in each 24 hour period, mostly because her daytime naps are so short. We're just now trying to apply some of the tips in the 90-minute sleep program, so we'll see how that goes, but at least we now feel that her behavior could be explained by Polly Moore's approach.

I guess the biggest help is that the idea is very very simple: put your baby to sleep 90 minutes after she last woke up (when she gets older, you can increase that in 90-minute increments). She also gives some good soothing tips and some advice for special situations (time-zone crossing, for example).

I feel like we've at least got a plan now, instead of guessing whether to try to get her to go back to sleep, whether to feed, whether to let her cry it out. Hopefully it goes well!

We've read some other books giving sleep advice (most notoriously, Healthy Sleep Habits, Happy Child), but they didn't really arm us with specific steps to take. The anecdote seems to be the official means of conveying baby advice, but they're just disruptive. I guess it helps pad the pages to justify an entire book. This is much more readable. At the very least, it's a quick read, so not a huge loss of time if it doesn't work for you! ;)

[Kristin · Rating 5 out of 5]

todd and i bought this books in hopes to understand our new daughter more. we really did not know much about it before we bought it and i have to admit i was pretty skeptical of it. we have been using it for almost 3 weeks, and it has proved to be very helpful for grace. although she has not fallen into a nap schedule like the book says, she sleeps more and for longer periods! we have learned her sleep signals, and are able to put her down for naps. she has responded well to putting her down for naps, and todd and i feel happy that we are teaching her how to recognize being tired and how to fall asleep. somewhere in the 5th or 6th month, she will be able to put herself to sleep. the 90 minute sleep cycle is clearly seen- she is primed at 90 minutes to go down! her nighttime sleep has improved as well, although we did not really have a problem with her night sleep. typically now she will sleep for a 5-6 hour stretch at night! i would recommend this book to new parents or parents whose child is having sleep issues.

[Amanda · Rating 3 out of 5]

This was the shortest sleep book I read, recommended by enthusiastic parents, and I thought I'd give it a try because its premise (that babies wakefulness cycles in 90-minute-increments, based on the BRAC - Basic Rest and Activity Cycle, applicable to all humans) seems logical and I've often found my own sleep patterns falling into that BRAC rhythm. Still trying it, but, amazingly, it seems to work some of the time. My little one seems alert and fine after ninety minutes, but if I swaddle her and set her in her crib at that time and just hang out, she conks out in 15-30 minutes. I don't know if that supports the 90-minute BRAC cycle or not, but she seems to need the sleep, and she smiles when she wakes. NB - still relying on Penelope Leach. If she doesn't conk out, I pick Elinor up and we go hang out for the rest of the next 90 minutes. You can only do so much. :)

[Erin Hearts · Rating 4 out of 5]

This has been my favorite sleep book so far because it seems to ring true and it works for newborns. Before this method, I felt way more clueless about baby sleep. Now I have something to hold onto when it is challenging! Also, I like the way now I know my baby is sleeping enough and that when he fusses, mostly it is because he is tired in these first months. I don't know WHY baby sleep is such a challenge, (what did people used to do???) but I'm glad this book is out there. The reason I didn't give it 5 stars is that my husband thought it was repetitive. I see what he means. To me, it reinforced my understanding and I found it useful. Also, I'm not sure why this book is not available in paperback- it says something like spiral bound on Amazon. I didn't try to purchase it in a book store and ended up buying it for my kindle, which was fine, but you can't see charts easily.

[Kelly]

baby will drop nap and go from 90 min to 180 or 270, not gradually.

try to stretch feedings during the day to 4 hours by 6 months.

6-8 months is ideal period for teaching "self soothing" (sleep training)
once baby falls asleep on their own at bedtime, most will begin to sleep through the night. if you are still feeding them at night, however, they may continue to wake.
try to soothe to sleep instead of feeding to drop habit of waking to eat.
give them less food, then rock them instead.

if they fuss for more than 15 minutes, the probably wont fall asleep until next 90 minute cycle.

for short naps, leave them in bed for 15 min after they wake up to see if they will go back to sleep.
if they wake up crying, they are likely still tired. soothe them back to sleep.

[Inga Anderson · Rating 4 out of 5]

very interesting info. we'll see soon if it works in practice :)

Update after trying it out in practice:
It does work. We usually put her down at 90 min and she is totally ready for it. I'd say it's most of the time, not always. If I miss the 1.5 hour mark though, she'll still go to sleep at 2 or 2.5 hour mark... definitely can't wait for the 3 hours (I believe the book says that if you miss the 1.5 hour nap, she won't go to sleep again until the next cycle at the 3 hour mark - that is not true with my baby). I watch my baby's sleepy signs all the time and it helps. And the tip about the "red light" at night was very good - everyone should do that.
Just watch your baby, don't make her follow your schedule, but follow hers and it will be so much easier! Good luck!

[Jules · Rating 5 out of 5]

My husband and I have triplet girls and this book ABSOLUTELY SAVED MY SANITY. At about 3 months, it was taking us 1.5hrs to put each girl down for bed (incessant burping, rocking, crying - the baby & me) and I just could not cope anymore. My mom, who was a 40+ year Labor & Delivery nurse gave me this book and one night I broke down and read it. Then I tried it. And oh my God, IT WORKED. Now, their schedules were all still different and it took several more months to adjust them to a single NAP schedule, but just knowing why we were having so much trouble and having a solution to that problem lifted a giant weight off of an already overwhelming situation. I can't thank the author enough. I rave about this book to every new mom I meet.

[Anne-Marie · Rating 5 out of 5]

The paperback is called The 90-Minute Baby Sleep Program. It's perhaps the most clear and most practical book on baby sleep I've read, and I've read many. As a sleep researcher, she began to notice that her own baby's sleep patterns aligned with the Basic Rest and Activity Cycle--a 90-minute cycle that functions in all humans. The strategy of the book is simple--your baby will be tired and ready to sleep 90 minutes after she wakes. As babies get older, the stay awake for longer stretches, but always in multiples of 90 minutes. I'm coming to the book late--with an 11 month old--but the information has been invaluable in helping me get her on a good schedule.

[Lisa · Rating 3 out of 5]

This book is great for parents of babies under a year. The basic premise is that babies have awake times in 90 minute increments, and it will be much easier for a baby to sleep well if you put the baby to sleep at the right time. She is a strong advocate of protecting your baby's naps to avoid sleep issues, which means staying home so your baby can nap in his crib. I basically followed this routine with Noah, and it has helped him avoid getting overtired and fighting sleep. One of our big problems with William was that he got very overtired as a baby, and this created many sleep problems. Elise Michini recommended this book to me.

[Kate Irwin-smiler · Rating 4 out of 5]

It's great to have a scientifically based book about baby sleep. I appreciate the recognition that infants are still developing, and what is appropriate for a 2 month old isn't the same as for a 6 month old. I've started noticing the 90 minute cycle in my baby, and we've had better luck getting her to sleep when we pay attention to it. (as an aside it's nice to read a book that's not judgmental about parenting choices, such as sleep arrangements and feeding schedule.)

Another reviewer disliked her recommendation of letting an older baby cry it out. I wanted to point out that this was an option, and that there is an alternative technique provided (fading).

[Astin · Rating 5 out of 5]

There are a hundred books and methods for getting your baby to sleep better. This is the only one that helps you understand your baby's cycle of alertness and how to work with it to achieve good sleep for your child. It reverences the other methods and explains how they work, and timing and temperaments that affect them. It was refreshing to read a big picture perspective rather than reading all the methods individually, only to discover none of them really work for my child. Thanks to this method and following my kids 90 minute cycle, my screamer with reflux is finally getting better sleep, and I feel like I have a way forward as she continues to grow and mature