Nap Schedules
How Many Naps Should a Baby Take? Age-by-Age Guide
From newborn catnaps to toddler quiet time, here’s a practical breakdown of naps by age, why they matter, and how to create a healthy rhythm.
Why naps matter more than you think
Daytime sleep is just as important as night sleep. Quality naps help babies process learning, regulate mood, and prevent overtiredness that can lead to night waking. The challenge? Nap needs change quickly as babies grow—so schedules need to adapt, too.
The science of naps
- Shorter cycles: Babies’ sleep cycles last ~45–60 minutes (adults average 90), so naps often end after one cycle.
- REM-rich: Naps include high amounts of active sleep (REM), critical for brain development and memory.
- Day-night link: Good naps prevent overtiredness, which makes night sleep smoother—not shorter.
How many naps does my baby need?
These are typical ranges. Every baby is different—some drop naps earlier or later than peers.
0–3 Months
- 4–6 naps/day
- Total sleep: 14–17 hrs in short chunks
- Naps last 30–90 minutes
3–6 Months
- 3–4 naps/day
- First longer stretch at night emerges
- Wake windows: 1.5–2.5 hrs
6–9 Months
- 3 naps/day → transition to 2 naps
- Naps: ~1–1.5 hrs each
- Wake windows: 2.5–3 hrs
9–12 Months
- 2 naps/day
- Total day sleep: 2.5–3.5 hrs
- Morning nap + afternoon nap
12–18 Months
- 1–2 naps/day → transition to 1 nap
- Typical: one 2–3 hr nap
- Some resist naps but still need rest
18+ Months
- 1 nap/day (2–3 hrs)
- By ~3 yrs, many shift to “quiet time”
Sample nap schedules by age
Here are practical daily rhythms parents use—adjust based on your baby’s cues.
- 3 months: Wake 7am → Nap 9am, 12pm, 3pm, 6pm → Bedtime 8:30pm
- 6 months: Wake 7am → Nap 9am, 1pm, 4pm (catnap) → Bedtime 7:30pm
- 9 months: Wake 7am → Nap 9:30am, 2pm → Bedtime 7:30pm
- 15 months: Wake 7am → Nap 12:30pm (2–3 hrs) → Bedtime 7:30pm
How milestones affect naps
Big leaps in development often shake up naps:
- Rolling over (~4 months): linked to the first big sleep regression.
- Crawling (~8–10 months): babies practice in the crib, leading to skipped naps.
- Walking (~12 months): excitement and energy often disrupt naps for weeks.
These changes are temporary—stick to routines and naps usually settle again.
Make naps easier
- Dark room + white noise
- Cool temp: 68–72°F
- Sleep sack over loose blankets
Flexible nap options
- Contact naps: occasional naps in arms are fine.
- Carrier naps: lifesaver on busy days.
- On-the-go naps: stroller or car naps count—just balance with crib naps.
Common nap struggles
- Short naps: Often just one sleep cycle; extend by soothing back to sleep.
- Nap refusal: Watch for overtiredness or too much stimulation.
- Nap transitions: Dropping from 3→2 or 2→1 naps is bumpy but normal.
Progress over perfection
Not every nap will be perfect. Some days will be off schedule, naps may happen in the stroller, or regressions will strike. The goal isn’t a rigid plan—it’s steady, healthy rest overall.
FAQs
How many naps should a 3-month-old take?
Most take 4–5 naps/day, each 30–90 minutes.
How many naps does a 6-month-old need?
Usually 3 naps/day, with the third nap shorter (catnap).
When do babies drop to 2 naps?
Around 7–9 months most babies consolidate to two naps.
When do babies switch to 1 nap?
Typically between 12–18 months; by 18 months most are on one nap/day.
Do pacifiers help babies nap?
Pacifiers can soothe babies into sleep and are safe when used properly.
What if naps are always short?
Many babies nap just one cycle (30–45 minutes). With age, naps lengthen naturally.
How do daycare naps work?
Daycares often follow group schedules. Babies usually adjust, but weekends can help “catch up.”
This article is for educational purposes only, not medical advice. Always follow safe sleep guidelines and your pediatrician’s advice for your child’s individual needs.