Baby Nap Schedules by Age: Newborn to 24 Months

Why naps matter more than you think

Baby naps are more than daytime breaks—they’re critical for growth, brain development, and better nighttime sleep. Parents often ask: “How many naps should my baby take?” “Are short naps normal?” “Can too much napping ruin night sleep?” This guide breaks down nap schedules by age, explains wake windows, and shows how day sleep connects to nighttime rest.

Why babies need naps

• Sleep pressure: Babies build sleep pressure faster than adults, so naps relieve it before they become overtired.
• Circadian rhythms: Nap timing helps align the baby’s body clock to a predictable 24-hour cycle.
• Brain growth: Daytime sleep is linked to memory consolidation and emotional regulation.
• Better nights: Counterintuitive but true—well-timed naps help babies fall asleep faster and stay asleep longer at night.

Baby nap schedules by age

Every baby is different, but here are evidence-based nap ranges you can use as a guide:

• Newborn (0–3 months): 14–17 hrs total sleep; 4–6 naps/day; naps 30–120 mins each.
• 4–6 months: 12–16 hrs total sleep; 3–4 naps/day; begin longer stretches of 1–2 hrs.
• 6–12 months: 12–15 hrs total sleep; 2–3 naps/day; 1.5–2.5 hrs each.
• 12–18 months: 11–14 hrs total sleep; transition from 2 naps to 1; ~2 hrs midday nap.
• 18–24 months: 11–14 hrs total sleep; 1 nap/day; 1.5–3 hrs.

Wake windows explained

Instead of rigid clocks, many parents use wake windows—the time a baby can comfortably stay awake before needing sleep. Typical ranges:

• 0–3 months: 45–90 mins
• 3–6 months: 1.5–2.5 hrs
• 6–12 months: 2.5–4 hrs
• 12–18 months: 3–5 hrs
• 18–24 months: 4–6 hrs

Watching baby cues—rubbing eyes, zoning out, crankiness—matters more than the clock.

How naps affect night sleep

Day sleep and night sleep are tightly connected. Parents often worry: “Is my baby napping too much? Will late naps ruin bedtime? Does skipping naps help my baby sleep longer at night?” Here’s what the science shows:

• Too much day sleep: Long or late naps can push bedtime later or shorten night sleep.
• Too little day sleep: Overtired babies produce more cortisol, making it harder to fall and stay asleep at night.
• Split nights: When naps run too long or too late, some babies wake up at 2–4 AM ready to play.
• Balanced schedules: The right nap timing leads to earlier, easier bedtimes and fewer night wakings.

Sample day-night schedules

6 months (3 naps): Nap 1 ~9 AM (1 hr); Nap 2 ~12 PM (1.5 hrs); Nap 3 ~3:30 PM (45 mins); Bedtime 7:30 PM.

10 months (2 naps): Nap 1 ~9:30 AM (1.5 hrs); Nap 2 ~2 PM (1.5–2 hrs); Bedtime 7 PM.

18 months (1 nap): Nap ~12:30 PM (2 hrs); Bedtime 7 PM.

Key takeaway: Naps don’t ruin nights—mistimed naps do. Think balance, not elimination.

Common nap struggles

• Short naps (30–40 min): Often due to incomplete sleep cycle; try darkening room and extending wake windows.
• Nap resistance: Common at 8–10 months (milestones); stick to routine and avoid adding extra late naps.
• Daycare transitions: Work with caregivers to maintain consistent nap timing.
• Regression phases: 4, 8–10, and 18 months often disrupt naps; patience and routine help.

How to support healthy naps

• Create a mini-routine before naps (story, song, cuddle).
• Use darkened rooms and white noise to reduce distractions.
• Feed before naps if baby is hungry—full bellies sleep longer.
• Cap late-day naps (esp. after 4 PM) to protect bedtime.

Key insights

Baby naps evolve constantly. From multiple short naps in the newborn stage to one long midday nap by toddlerhood, the goal is balance. Naps that are too short or too late disrupt nights; naps that are well-timed create calmer bedtimes and longer stretches of night sleep. Use age charts as a guide, watch your baby’s cues, and remember: flexibility is part of healthy sleep.