Baby Nap Schedule: Complete Guide for Perfect Naps by Age

Nap Schedules by Age

Newborn Nap Schedule (0-3 months)

Newborns sleep 14-17 hours per day with 4-6 naps. Naps are irregular but gradually become more predictable. Focus on following baby's natural sleep cues.

Newborn Nap Key: At this age, wake windows are very short (45-90 minutes). Watch for early sleep cues and put baby down before they become overtired.

Nap #	Approximate Time	Duration	Wake Window Before	Notes
Nap 1	8:30-9:00 AM	1-3 hours	60-90 minutes	First nap after morning feeding
Nap 2	11:00 AM-12:00 PM	1-3 hours	45-75 minutes	Often the longest nap
Nap 3	2:00-3:00 PM	1-2 hours	45-75 minutes	Afternoon rest period
Nap 4	4:30-5:00 PM	30-90 minutes	45-60 minutes	Late afternoon catnap
Nap 5	6:30-7:00 PM	30-60 minutes	45-60 minutes	Optional evening nap
Bedtime	8:00-9:00 PM	Night sleep	60-90 minutes	Start of longest sleep period

Remember: Newborn naps are unpredictable. Some may last 20 minutes, others 3+ hours. This is completely normal - focus on total daily sleep rather than perfect timing.

Infant Nap Schedule (3-6 months)

Babies need 12-15 hours of sleep with 3-4 naps per day. Nap patterns become more predictable with longer wake windows of 1.5-2.5 hours.

Nap Development: This is when naps start to lengthen and become more consistent. Many babies can handle a more structured nap schedule.

Nap #	Ideal Time	Duration	Wake Window	Tips
Nap 1	9:00-9:30 AM	1-2 hours	1.5-2 hours	Morning nap - usually easy
Nap 2	12:30-1:00 PM	1.5-2.5 hours	2-2.5 hours	Protect this nap - it's crucial!
Nap 3	4:00-4:30 PM	45-90 minutes	2-2.5 hours	Helps bridge to bedtime
Catnap	6:00-6:30 PM	20-45 minutes	1.5-2 hours	Optional - may need to drop soon
Bedtime	7:30-8:30 PM	Night sleep	2-2.5 hours	Consistent bedtime routine

Pro Tip: Around 4-5 months, you may see the "4-month sleep regression" affecting naps. Stay consistent with your routine - this phase will pass!

Older Infant Nap Schedule (6-12 months)

Babies typically have 2-3 naps per day with wake windows of 2.5-4 hours. Most transition from 3 naps to 2 naps between 6-9 months.

Nap Consolidation: Naps become longer and more predictable. Two solid naps can provide all the daytime sleep your baby needs.

Nap #	Time	Duration	Wake Window	Notes
Nap 1	9:30-10:00 AM	1-1.5 hours	2.5-3 hours	Morning nap
Nap 2	1:00-2:00 PM	1.5-2.5 hours	3-3.5 hours	Main nap - longest of the day
Nap 3	5:00-5:30 PM	30-45 minutes	3-3.5 hours	Optional catnap (drop around 8-9 months)
Bedtime	7:00-8:00 PM	Night sleep	3-4 hours	11-12 hours night sleep

Transition Alert: Signs to drop the third nap: refusing the morning nap, early wake-ups, or taking too long to fall asleep at bedtime.

Toddler Nap Schedule (12+ months)

Most toddlers have one afternoon nap lasting 1.5-3 hours. The transition to one nap typically happens between 12-18 months.

One Nap Success: A single, well-timed afternoon nap can be more restorative than multiple shorter naps. Timing is everything!

Schedule	Time	Duration	Wake Window	Tips
Wake Up	6:30-7:00 AM	-	-	Consistent wake time
Morning Activities	7:00 AM-12:30 PM	5.5 hours	5-6 hours	Active play, outings, lunch
Afternoon Nap	12:30-1:00 PM	1.5-3 hours	5.5-6 hours	Only nap of the day
Afternoon Activities	3:30-7:30 PM	4-5 hours	-	Active play, dinner
Bedtime	7:30-8:00 PM	Night sleep	4.5-5 hours	10.5-11 hours night sleep

Timing Tip: If transitioning to one nap, gradually push the morning nap later by 15 minutes every few days until it becomes the afternoon nap.

Nap Troubleshooting Guide

Short Naps (Under 45 Minutes)

Common Causes:

Wake windows too long or too short
Room too bright or noisy
Overtired baby
Sleep associations (needs help to reconnect cycles)

Solutions:

Adjust wake windows by 15-30 minutes
Darken room and use white noise
Watch for earlier sleep cues
Practice independent sleep skills

Nap Resistance

Common Causes:

Not tired enough (wake window too short)
Too stimulated before nap
Inconsistent nap routine
Room too stimulating

Solutions:

Extend wake window by 15-30 minutes
Create calming pre-nap routine
Consistent timing daily
Minimize stimulation in sleep space

Inconsistent Nap Times

Common Causes:

Following clock time instead of wake windows
Irregular daily routines
External schedule disruptions
Sleep debt from poor nights

Solutions:

Focus on wake windows, not clock times
Establish consistent daily routines
Protect nap times when possible
Address night sleep issues first

Contact Naps Only

What's Happening:

Baby only naps when held, in carrier, or on parent. While this creates bonding, it can be exhausting for parents.

Gradual Solutions:

Start with one independent nap per day
Use gradual withdrawal method
Ensure baby is drowsy but awake
Be patient - this takes time!

Age	Wake Windows	Number of Naps
0-6 weeks	45-60 minutes	5-6 naps
6-12 weeks	60-90 minutes	4-5 naps
3-4 months	1.5-2 hours	4 naps
5-6 months	2-2.5 hours	3 naps
7-10 months	2.5-3.5 hours	2 naps
11-14 months	3.5-4.5 hours	2 → 1 nap
15+ months	5-6 hours	1 nap

Age Group	Total Day Sleep	Individual Nap
0-3 months	6-8 hours	30 min - 3 hours
4-6 months	3-4 hours	45 min - 2.5 hours
7-12 months	2.5-3 hours	1-2.5 hours
1-2 years	1.5-3 hours	1.5-3 hours
3-5 years	0-2 hours	1-2 hours (optional)

Baby Nap Schedule: Perfect Naps by Age Guide 2025

Interactive Nap Planner & Timer

Nap Timer

Nap Schedules by Age

Newborn Nap Schedule (0-3 months)

Infant Nap Schedule (3-6 months)

Older Infant Nap Schedule (6-12 months)

Toddler Nap Schedule (12+ months)

Nap Troubleshooting Guide

Short Naps (Under 45 Minutes)

Nap Resistance

Inconsistent Nap Times

Contact Naps Only

Quick Nap Reference by Age

Wake Windows Guide

Optimal Nap Durations

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