Nap Schedules by Age: When and How Long Should Your Baby Nap?
As a parent, figuring out your baby’s nap schedule can feel like a puzzle with constantly shifting pieces. Just when you think you’ve nailed it, your little one suddenly refuses naps, or starts waking up at 5 AM. Don’t worry - you’re not alone, and more importantly, there is a rhythm to it all.
In this post, we’ll break down age-appropriate nap schedules and how long your baby should nap, so you can build a consistent routine that supports your baby’s growth and gives you some well-deserved rest.
Why Are Naps So Important?
Daytime naps are essential for:
Brain development and memory consolidation
Regulating mood and behavior
Preventing overtiredness that can lead to nighttime wake-ups
Contrary to what some believe, skipping naps doesn’t lead to better nighttime sleep—in fact, it often results in more disrupted sleep overnight.
Nap Schedules by Age
Below is a general guide to naps based on age. Keep in mind that every baby is unique, but these ranges are a helpful starting point.
0–3 Months: On-Demand Naps
🕑 Naps per day: 4–6
🕒 Nap length: 30 mins – 2 hours
🕐 Wake windows: 45–90 minutes
In the newborn stage, naps are irregular and vary in length. Focus on helping your baby sleep often and avoid overtiredness. Don’t worry too much about strict schedules—this is a time for flexibility and responding to your baby’s sleepy cues.
💡 Tip: Watch for signs like yawning, fussiness, or staring off into space—they mean it’s time to sleep!
4–6 Months: Introducing Routine
🕑 Naps per day: 3–4
🕒 Nap length: 1–2 hours
🕐 Wake windows: 1.5–2.5 hours
Your baby is starting to develop more predictable sleep patterns. Now’s a great time to begin a consistent nap routine. Aim for a morning nap, midday nap, and a shorter late afternoon nap.
6–9 Months: Settling Into a 3-Nap Day
🕑 Naps per day: 2–3
🕒 Nap length: 1–2 hours
🕐 Wake windows: 2–3 hours
Around this age, many babies naturally drop the third (late afternoon) nap. The remaining two naps—morning and afternoon—become more consistent. The third nap may still be needed occasionally, especially on busy or overstimulating days.
✅ Goal: Two solid naps plus 11–12 hours of night sleep.
9–15 Months: Transition to Two Naps
🕑 Naps per day: 2
🕒 Nap length: 1–1.5 hours each
🕐 Wake windows: 3–4 hours
Most babies are comfortably on two naps by this stage: a morning nap around 9–10 AM and an afternoon nap around 1–2 PM. Nap timing becomes more predictable, and your baby may begin to resist one nap as they approach 15–18 months.
15–18 Months: One Nap Emerges
🕑 Naps per day: 1
🕒 Nap length: 1.5–2.5 hours
🕐 Wake windows: 4–5 hours
This is a big transition! Most toddlers drop to one nap sometime between 15–18 months. The ideal time for this nap is late morning or early afternoon. Be patient—it can take a few weeks for their bodies to adjust.
🚩 Signs they’re ready: Fighting one nap consistently, nighttime struggles, or early wakings.
2–3 Years: One Nap Continues
🕑 Naps per day: 1
🕒 Nap length: 45 mins–2 hours
🕐 Wake windows: 5–6 hours
Your toddler may still nap once a day, usually after lunch. This nap helps them regulate emotions, improves behavior, and supports continued development. Some 2 and 3-year-olds start to resist naps but may still benefit from a quiet time. Remember every child is different and some toddlers may have even dropped their nap completely by this age!
3–5 Years: Phasing Out Naps
🕑 Naps per day: 0–1
🕒 Nap length (if still napping): 45 mins – 1.5 hours
By age 4 or 5, most children no longer need naps at all, though many still benefit from quiet rest time during the afternoon. Watch for changes in nighttime sleep—if naps start interfering with bedtime, it may be time to drop them. Children should not be napping by the time they school.
How to Create a Successful Nap Routine
Stay consistent – Nap at the same time each day when possible.
Use a pre-nap wind-down – Short routine (e.g., books, dim lights, white noise).
Nap in the same environment – Preferably a dark, quiet room in a crib or bed.
Watch wake windows and for sleepy cues – Don’t wait until they’re overtired!
Final Thoughts
A predictable nap schedule can make a world of difference—for both your child and your sanity. While some flexibility is always needed, understanding your baby’s sleep needs by age gives you a powerful tool to create calm, consistent days.
If you’re feeling overwhelmed by nap transitions or struggling to get your baby to nap at all, you're not alone. A personalised nap routine and support from a certified sleep consultant can make a huge difference. Do reach out if you need a chat.