How many naps does a baby need by age?

Newborns need 4-6 irregular naps, 4-6 month olds need 3 naps, 7-12 month olds need 2 naps, and 12-24 month toddlers transition from 2 to 1 nap. Total daytime sleep decreases from 6-8 hours for newborns to 2-2.5 hours for toddlers.

What is a wake window and why does it matter?

Wake windows are the periods of time babies can stay comfortably awake between sleep. They range from 45-60 minutes for newborns to 5-6 hours for 18-24 month olds. Respecting wake windows prevents overtiredness and helps babies sleep better.

How do I know when my baby is ready for a nap?

Watch for sleepy cues before the wake window ends: rubbing eyes or pulling ears, yawning, staring blankly or zoning out, becoming fussy or irritable, and decreased activity level. Act on early cues to prevent overtiredness.

When should babies drop from 3 naps to 2 naps?

Most babies transition from 3 to 2 naps between 6-9 months. Signs include refusing the third nap consistently, bedtime pushing later, and taking long to fall asleep. During transition, move bedtime 30-45 minutes earlier temporarily.

Sleep December 11, 2024 6 min read

Baby Nap Patterns: Schedule by Age

Your baby's daytime naps are just as important as nighttime sleep. Good naps lead to better night sleep, improved mood, and healthy growth and development. Let's explore nap patterns by age and how to establish a solid routine.

Nap Needs by Age

0-3 Months (Newborn)

Total daytime sleep: 6-8 hours
Number of naps: 4-6 (irregular)
Wake window: 45 minutes - 1 hour
No predictable pattern yet—follows feed-sleep cycles

4-6 Months

Total daytime sleep: 3-4 hours
Number of naps: 3 (morning/afternoon/evening)
Wake window: 1.5-2.5 hours
Regular nap patterns begin to emerge

7-12 Months

Total daytime sleep: 2.5-3.5 hours
Number of naps: 2 (transitioning from 3)
Wake window: 2.5-4 hours
Evening nap drops; morning/afternoon pattern stabilizes

12-24 Months (Toddler)

Total daytime sleep: 2-2.5 hours
Number of naps: 1-2 (transitioning to 1)
Wake window: 4-6 hours
Transition to single afternoon nap typically occurs 12-18 months

Understanding Wake Windows

Wake windows are the periods of time your baby can comfortably stay awake between sleep periods. Respecting these windows is key to preventing overtiredness.

Quick Reference Chart

0-4 weeks: 35-60 minutes
1-2 months: 45-75 minutes
3-4 months: 1-2 hours
5-6 months: 2-2.5 hours
7-9 months: 2.5-3.5 hours
10-12 months: 3-4 hours
13-18 months: 4-5 hours
18-24 months: 5-6 hours

Signs Baby Is Ready for a Nap

Watch for these sleepy cues before the wake window ends:

Rubbing eyes or pulling ears
Yawning
Staring blankly or zoning out
Becoming fussy or irritable
Decreased activity level

Act on early cues! Missing the window leads to overtiredness, which makes falling asleep even harder.

Creating a Nap Routine

Pre-Nap Routine (5-10 minutes)

A shortened version of bedtime routine signals "it's time to sleep":

Diaper change
Close curtains (darken room)
Put on sleep sack or swaddle
Turn on white noise
Quick lullaby or gentle patting

Optimal Sleep Environment

Dark room: Use blackout curtains
Cool temperature: 68-72°F (20-22°C)
White noise: Use consistently
Same location: Crib or bassinet when possible

Sample Nap Schedules

6-Month-Old (3 Naps)

7:00 AM - Wake up
9:00-10:30 AM - Nap 1 (1.5 hours)
12:30-2:30 PM - Nap 2 (2 hours)
4:30-5:00 PM - Nap 3 (30 min)
7:30 PM - Bedtime

9-Month-Old (2 Naps)

7:00 AM - Wake up
9:30-11:00 AM - Morning nap (1.5 hours)
2:00-3:30 PM - Afternoon nap (1.5 hours)
7:00 PM - Bedtime

15-Month-Old (1 Nap)

7:00 AM - Wake up
12:30-2:30 PM - Nap (2 hours)
7:30 PM - Bedtime

Nap Transition Tips

3 Naps to 2 Naps (6-9 months)

Signs it's time to transition:

Baby refuses the third nap consistently
Bedtime pushes later and later
Baby takes long to fall asleep for naps

How to transition:

Drop the third nap gradually
Move bedtime earlier temporarily (30-45 minutes)
Allow 1-2 weeks for adjustment
Expect some crankiness during transition

2 Naps to 1 Nap (12-18 months)

Signs it's time to transition:

Morning nap refusal begins
Naps interfere with nighttime sleep
Baby seems ready to stay awake longer

How to transition:

Gradually push morning nap later (by 15-30 min increments)
Eventually consolidate to one midday nap
Move bedtime earlier if overtired
This transition can take 2-4 weeks

Dealing with Nap Refusal

Common Causes

Overtiredness: Awake too long before nap
Undertiredness: Not awake long enough
Sleep regression: Developmental leaps
Environmental changes: Travel, new home, visitors
Nap transition: Ready to drop a nap

Solutions

Adjust wake windows (try 15-minute increments)
Keep routine consistent
Offer "quiet time" even if baby won't sleep
Stroller or car naps are okay occasionally
Re-evaluate schedule if problems persist beyond 2 weeks

Frequently Asked Questions

What if naps are too long?

If long naps affect nighttime sleep, cap naps at 2 hours. Late afternoon naps should be limited to 30-45 minutes.

Are motion naps okay?

Stroller and car seat naps are fine occasionally. However, aim for at least one stationary nap in the crib daily for better quality sleep.

What if baby won't nap at all?

Offer quiet time in a dim room even without sleep. Rest is still beneficial. If refusal continues beyond 2 weeks, reassess the schedule and wake windows.

Final Thoughts

Daytime naps are the foundation for good nighttime sleep. Sleep begets sleep—well-rested babies sleep better at night.

Every baby is different, so use these guidelines as a starting point and adjust based on your baby's unique needs and cues.