Baby Nap Schedule by Age

Naps are just as important as nighttime sleep for your baby. Good naps improve nighttime sleep quality too. Use this age-by-age guide to find your baby's rhythm.

Nap Guide by Age

0-2 Months (Newborn)

• Number of naps: 4-6 (varies)
• Total nap time: 6-8 hours
• Wake window: 45 min - 1 hour
• Notes: Falls asleep right after feeding, no day/night distinction yet

3-4 Months

• Number of naps: 4-5
• Total nap time: 4-6 hours
• Wake window: 1 - 1.5 hours
• Notes: Day/night distinction begins, sleep patterns starting to form

5-6 Months

• Number of naps: 3
• Total nap time: 3-4 hours
• Wake window: 2 - 2.5 hours
• Notes: Morning, afternoon, and late afternoon nap pattern; late nap gets shorter

7-9 Months

• Number of naps: 2-3 → transitioning to 2
• Total nap time: 2.5 - 3.5 hours
• Wake window: 2.5 - 3 hours
• Notes: Dropping the late afternoon nap; settling into morning + afternoon pattern

10-12 Months

• Number of naps: 2
• Total nap time: 2-3 hours
• Wake window: 3-4 hours
• Notes: Stable 2-nap schedule; morning nap gradually shortens

13-18 Months

• Number of naps: 2 → transitioning to 1
• Total nap time: 2 - 2.5 hours
• Wake window: 4-5 hours
• Notes: Dropping the morning nap; only afternoon nap remains

19-24 Months

• Number of naps: 1
• Total nap time: 1.5 - 2.5 hours
• Wake window: 5-6 hours
• Notes: Single afternoon nap after lunch is well established

Signs Baby is Ready to Drop a Nap

Look for these signs that your baby may be ready to reduce nap frequency:

• Plays instead of sleeping at usual nap time
• Naps become very short (under 30 minutes)
• Has trouble falling asleep at night or wakes too early
• Skips a nap but stays in good mood until the next nap
• These patterns continue for 2+ weeks

Tips for Better Naps

• Watch for sleepy cues: Eye rubbing, yawning, fussiness—put baby down right away
• Keep consistent timing: Try for naps at the same times each day
• Optimize sleep environment: Dark room with blackout curtains, white noise
• Short routine: Diaper change → Lullaby → Lay down
• Same nap location: Try to nap in the same place each time

Understanding Wake Windows

Wake windows are the optimal time your baby can stay awake before the next sleep period. If this time is too short or too long:

• Too short: Not enough sleep pressure, baby won't fall asleep easily
• Too long: Overtired, baby becomes wired and has even more trouble sleeping

Every baby is different, so use the guidelines as a starting point and observe your baby's individual cues.

Why Naps Matter

• Essential for brain development and memory consolidation
• Promotes growth hormone release
• Emotional regulation and mood stability
• Improves nighttime sleep quality (prevents overtiredness)
• Strengthens immune system