The Sleep Book That Changed the Way I Look at Baby Naps – My Experience with the 90 Minute Sleep Programme
- nmsheikh92
- Apr 13
- 5 min read
Updated: 7 days ago
Let’s be real: baby sleep is wild. One day they nap like angels, the next they’re up every 45 minutes like clockwork. When Aiden hit his first sleep regression, I didn’t know what was happening. I was exhausted, confused, and completely overwhelmed. Nothing seemed to work consistently, and I felt like I was doing everything wrong.
Then a good friend sent me a gift from Amazon after I reached out for some help as they had a baby boy a few months older than Aiden—a book they said really helped them understand their baby’s sleep. It was called the Polly Moore 90 Minute Sleep Programme, and to be totally honest, I had zero expectations. But I gave it a go, and I am so, so glad I did.
It didn’t magically fix Aiden’s sleep (no book can, let’s be real), but it did give me the tools to better manage it. It helped me make sense of the chaos, notice patterns, and gain some actual confidence around what was happening. This book helped me shift from panic mode to “okay, I can work with this.”
If you’re currently knee-deep in the newborn sleep fog or battling a toddler who refuses naps, here’s why I think this infant sleep book is completely underrated—and why it deserves a place on every parent’s bookshelf.
What Is the Polly Moore 90 Minute Sleep Programme?
Written by Dr. Polly Moore, a neuroscientist and sleep researcher, this sleep training guide is based on something called the Basic Rest and Activity Cycle (BRAC). The idea is that our brains go through natural rhythms of rest and alertness—every 90 minutes.
For babies, this means that around 90 minutes after they wake up, their bodies are naturally ready to rest again. Dr. Moore developed a simple acronym called N.A.P.S. to help parents remember the method:
N – Note the time your baby wakes up
A – Add 90 minutes
P – Play, feed, cuddle, change, etc.
S – Soothe baby back to sleep
The theory might sound simple, but it’s incredibly powerful when put into practice. The Polly Moore 90 Minute Sleep Programme isn’t about forcing schedules—it’s about working with your baby’s natural rhythms.
Note: The original book, The 90 Minute Baby Sleep Program, is now out of print. However, Dr. Polly Moore has published an updated version called The Natural Baby Sleep Solution. This newer version expands on the same principles and includes added insights, updated research, and even a guided journal section. So while I personally used the original book, I’d recommend purchasing The Natural Baby Sleep Solution as it builds directly on the original concepts with more tools for modern parenting.
Why I Think This Infant Sleep Book Is So Underrated
There are loads of books out there on baby sleep. Some are super technical, others are too rigid, and a few just leave you feeling worse than when you started. But this book? It struck the perfect balance for me.
It’s easy to read, practical, and rooted in science—but without being overwhelming. Dr. Moore explains things in a way that feels reassuring and doable, especially when you're running on two hours of broken sleep and 14 cups of tea.
And the best part? It made me feel like I understood Aiden better. I began noticing his natural sleep windows instead of second-guessing every yawn or cry. It didn’t turn him into a perfect sleeper overnight (what even is that?), but it gave us a rhythm, and that was everything.
What I Learned from the Polly Moore 90 Minute Sleep Programme
1. Naps Are Everything
Before this book, I thought more naps during the day might make it harder for Aiden to sleep at night. But actually, Dr. Moore explains how frequent napping helps babies sleep better at night. Mind. Blown.
Once I started following the 90-minute wake windows, he began settling more easily at bedtime. There were fewer over-tired meltdowns and more peaceful evenings. It was like finding a secret baby code.
2. Predictability (Not Strict Schedules) Is the Goal
One thing I appreciated is that this book doesn’t push rigid routines. It’s flexible and responsive. Babies are not on a clock, and life happens—but following a consistent pattern of wake-play-sleep based on the 90-minute rhythm helped bring a sense of flow to our days.
It also gave me something to anchor to during those long newborn weeks when time didn’t make sense and everything blurred together.
3. It’s a Management Tool, Not a Magic Wand
I’ll say it again because I think it’s so important: this book might not “fix” sleep, because sleep isn’t something broken. It’s just tricky, especially in the first year. But what this sleep training guide does do is help you manage sleep in a way that feels less chaotic and gives you predictability.
It taught me to observe, adapt, and respond based on Aiden’s actual needs—not what some online schedule told me he should be doing. That shift alone made a massive difference.
The Bonus Bits I Loved
Aside from the core sleep content, the book also includes:
A guided sleep journal for tracking naps and patterns
Space for noting milestones and sleepy signals
Lighthearted, inspirational quotes that made me smile even on the tough days
It’s spiral-bound too, so it’s really easy to flip through and write in—great for bleary-eyed mornings or late-night reading while rocking your baby back to sleep.
Who Is This Sleep Training Guide Best For?
This book is ideal for parents who:
✔ Are overwhelmed with baby sleep and don’t know where to start✔ Want a gentle, science-based approach to naps and night sleep✔ Need help noticing and understanding their baby’s natural rhythms✔ Prefer practical over preachy✔ Are looking for a trustworthy infant sleep book without harsh methods or strict routines.
Whether your baby is 2 weeks or 10 months, the Polly Moore 90 Minute Sleep Programme offers useful, realistic guidance for navigating sleep with a little more confidence (and sanity).
What Could Be Better?
To keep it real, here are a few things to keep in mind:
The 90-minute pattern is a general rhythm—not an exact science. Some babies need a little more or less time, so it’s still important to observe your baby’s cues.
It doesn’t address every sleep challenge (like sleep associations or cot resistance), but it gives you a solid foundation.
Not every nap will go perfectly, and that’s okay. The goal is rhythm, not perfection.
Final Thoughts: Is the Polly Moore 90 Minute Sleep Programme Worth It?
Absolutely—especially if you’re in the trenches of unpredictable naps and overtired bedtime battles.
This infant sleep book helped me stop obsessing over wake windows and start trusting Aiden’s cues more. It made me feel like I could understand his needs better, and that in itself was a massive win. And best of all, it helped create a nap flow that worked for us.
If you’re looking for a kind, evidence-based sleep training guide that focuses on rhythm over rigidity, I genuinely think this book is a must-read. The Polly Moore 90 Minute Sleep Programme offers something better: understanding, predictability, and a bit more peace in the day-to-day.
While the original version is no longer being printed, you can find Polly Moore’s updated version, The Natural Baby Sleep Solution, on Amazon and in most major bookstores. It includes everything in the 90 Minute Programme and more, making it an even better resource for new parents.
Where to Buy the Polly Moore 90 Minute Sleep Programme
As medntioned, the original spiral-bound version might be harder to find now, but The Natural Baby Sleep Solution is widely available and builds on the same proven ideas also by Dr Polly Moore and is new and improved version. It makes a great baby shower gift, too—especially for first-time parents who are just starting to navigate the mysterious world of baby sleep.
Disclaimer: Some of the links above may be affiliate links, meaning I might earn a small commission (at no cost to you) if you make a purchase. Thank you for supporting the blog—it helps me keep sharing honest, mum-tested recommendations 💛
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