Nap Schedule by Age at a Glance
| Age | Naps per Day | Typical Wake Window |
|---|---|---|
| 0-3 months | 4-6 | 45-60 min |
| 3-4 months | 3-4 | ~1.5 hrs |
| 5-7 months | 3 | 2-3 hrs |
| 7-9 months | 2 | 2.5-3.5 hrs |
| 12-18 months | 2 → 1 | 3-4 hrs |
| 18 months-3 years | 1 | 5-6 hrs |
Use the table as a starting point, then read the age-by-age detail below for sample schedules and signs your baby is ready to drop a nap.
Newborns (0-3 Months): 4-6 Naps
Newborns sleep a lot, typically 14-17 hours over a 24-hour period. They need 4-6 naps per day, as their wake windows are short, ranging from 45-60 minutes. Sample Schedule: 7 AM wake, nap at 8 AM, 10 AM, 12 PM, 2 PM, 4 PM, and 6 PM, with bedtime around 8 PM. At this stage, sleep is often erratic, and that's normal. Focus on feeding and comforting your baby, and naps will naturally fall into place.
3-4 Months: 3-4 Naps
At 3-4 months, your baby may begin to consolidate sleep, needing 3-4 naps per day. Wake windows extend to about 1.5 hours. Sample Schedule: 7 AM wake, nap at 8:30 AM, 11 AM, 2 PM, 4:30 PM, with bedtime at 7 PM. Around this age, a consistent bedtime routine can help signal to your baby that nighttime sleep is approaching.
5-7 Months: 3 Naps
By 5-7 months, most babies transition to 3 naps. Wake windows are 2-3 hours. Sample Schedule: 7 AM wake, nap at 9 AM, 12:30 PM, and 4 PM, with bedtime at 7 PM. This is a great time to establish a consistent nap location and routine to promote better sleep quality.
7-9 Months: 2 Naps
Between 7-9 months, your baby may drop to 2 naps as they become more active. Wake windows are 2.5-3.5 hours. Sample Schedule: 7 AM wake, nap at 10 AM and 2 PM, with bedtime around 7 PM. Watch for signs of overtiredness and adjust nap times as needed.
12-18 Months: Transition from 2 to 1 Nap
Around 12-18 months, your baby may transition to 1 nap. Look for signs like resisting the second nap or taking longer to fall asleep at bedtime. Sample Schedule: 7 AM wake, nap from 12 PM to 2 PM, with bedtime at 7 PM. This transition can take several weeks, so be patient and flexible.
18 Months - 3 Years: 1 Nap
Toddlers typically take 1 nap per day. Sample Schedule: 7 AM wake, nap from 12:30 PM to 2:30 PM, with bedtime at 7:30 PM. The nap should be long enough to prevent overtiredness, but not so long that it affects nighttime sleep.
Dropping Naps: 3 Years and Beyond
Many children stop napping between 3-5 years. Signs include resisting naps and maintaining energy throughout the day without them. Ensure your child gets 10-13 hours of sleep at night if they are no longer napping. Quiet time can replace nap time to give them a chance to rest.
Knowing the schedule is half the battle — sticking to it is the other half. Nestling logs naps in two taps and predicts your baby's next nap window based on their actual patterns. Download it free on the App Store.
Quick Tips
- ✓ Watch for sleepy cues, like rubbing eyes or yawning, to adjust nap times as needed.
- ✓ Ensure naps are in a dark, quiet environment to help your baby sleep longer.
- ✓ Establish a consistent pre-nap routine, like reading a book or singing a lullaby, to signal it's time to sleep.
Track your baby's schedule with Nestling — download free on the App Store.
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Every baby is different, and what works for one may not work for another. Always consult your pediatrician or a qualified healthcare provider with any questions regarding your child's health or development.