Everyone talks about babies sleeping through the night as the holy grail of sleep. But ask any parent who’s spent daytime hours holding their overtired baby in their arms, and they’ll tell you: naps are invaluable, too!
Here we explore nap schedules based on your little one’s age, tips for sticking to the schedule, and the idea of a “Nap Pass.” We also talk about how to make naptime safer and more comfortable.
Key Takeaways
Baby nap schedule by age
0-4 months
Total sleep time per 24-hour period
16 to 18 hours
What you should know
Your newborn is growing at such a rapid rate that they need sleep pretty much around the clock. But between feedings, diaper changes, short periods of wakefulness, and random naps, it’s tough to make that sleep predictable.
Many parents assume that fewer naps equals more sleep at night, but that’s not true. The better your baby naps during the day, the more smoothly your nights will go.
The key to a well-rested infant is offering naps 60 minutes after each time they wake. The naps will vary in length from 20 to 30 minutes to an hour or more, but try not to let your baby sleep longer than 2 hours.
4-9 months
Total sleep time per 24-hour period
12 to 16 hours
Nap start time
Nap 1: 8:30/9:00 a.m.
Nap 2: 12:30/1:00 p.m.
Nap 3: 3:00/3:30 p.m.
What you should know
By 4 months old, your baby’s circadian rhythms are developing, and their sleep habits are becoming more predictable. Four- to 9-month-old babies will likely be on a 3-nap-a-day schedule at roughly the times listed above.
At this point, if your baby is consistently taking short naps (less than an hour), you may want to begin nap training to help them learn to link their sleep cycles. What does this mean? If your baby wakes up mid-nap, they can put themselves back to sleep.
To do this, you’ll apply the 60-minute rule:
- Once you place your baby in their crib, keep them there for at least 60 minutes, even if they’re not asleep.
- If your baby falls asleep but wakes after a short nap, apply a sleep training method of choice until they fall asleep or until the 60 minutes is up.
- If your baby doesn’t fall asleep after 60 minutes, then go ahead and end nap time.
You only need to apply the 60-minute rule to Nap 1 and Nap 2. The third nap is typically a shorter 25- to 45-minute nap that helps bridge the gap to bedtime.
9-12 months
Total sleep time per 24-hour period
12 to 16 hours
Nap start time
Nap 1: 8:30/9:00 a.m.
Nap 2: 12:30/1:00 p.m.
What you should know
Your 9-month-old baby’s sleep schedule is probably more consistent than it used to be, but it still may be affected by variables like when they wake up and when they eat. Keep applying the 60-minute rule for both naps.
12-24 months
Total sleep time per 24-hour period
11 to 14 hours
Nap start time
Nap 1: 12:00/1:00 p.m.
What you should know
You’ve got a toddler now! Between 14 and 19 months old, your toddler will probably transition to a one-nap schedule, and the 60-minute rule will become the 90-minute rule.
Just like the 60-minute rule, if your child isn’t falling asleep or wakes after a short nap, apply your sleep training method of choice until they fall asleep or 90 minutes have passed.
2 years and older
Total sleep time per 24-hour period (2 Years)
11 to 14 hours
Total sleep time per 24-hour period (Over 2 Years)
10 to 13 hours
Nap start time
Nap 1: 1:00 p.m.
What you should know
Try keeping your toddler on a one-nap schedule for as long as possible. But if, after they turn three, they begin resisting bedtime, taking a long time to fall asleep, waking during the night, or rising too early in the morning, you may want to consider a shorter nap.
However, if the shorter nap doesn’t work, you may want to try dropping it altogether. Just remember to balance the decrease in daytime sleep with an earlier bedtime.
The Nap Pass
The truth is that life is busy. You may be juggling your other children’s schedules, or you might be juggling your own! That’s when the “Nap Pass” comes into play.
The Nap Pass means that up to 3 times per week, your baby can take a nap on the go. (This applies to babies over 4 months of age; most newborns sleep so much and so deeply that many of their naps inevitably happen on the go.)
Here are three things to keep in mind:
- Only use the Nap Pass if your baby easily sleeps on the go.
- Avoid using the Nap Pass for more than one nap per day and avoid using the Nap Pass on consecutive days.
- If the Nap Pass interferes with your baby’s naps or nighttime sleep, then only use it when necessary.
- If your baby falls asleep in a car seat, stroller, swing, carrier, or sling, move them to a firm, flat sleep surface as soon as possible.
Tips for a safe and comfortable nap time
Between naps and nighttime, your little one will spend a lot of time sleeping. Here are five ways to make sure they’re safer and more comfortable for every nap.
1) Check the temperature.
Room temperature
While there’s no exact science for the ideal sleeping temperature for your little one, a common recommendation is somewhere between 68 and 72 degrees Fahrenheit.
Your baby’s clothing
Remember to consider your little one’s clothing, too. How can you know, though, what constitutes comfort for them? According to the American Academy of Pediatrics, “dress your baby in no more than one extra layer than you would wear.”
If you think your baby needs an extra layer, try a sleep sack or a swaddle (for newborns that haven’t started rolling over; stop swaddling as soon as your baby shows signs of rolling over). This helps calm their startle reflex, regulate their temperature, and prevent them from scratching themselves.
2) Create a naptime routine.
Just like a bedtime routine, a naptime routine means doing the same calming activities in the same order before your baby falls asleep. This helps their mind and body understand it’s time to wind down and get some rest.
While a bedtime routine may include a bath, a baby massage, reading a few books, and singing a song, your naptime routine could be as simple as rocking and singing a song before laying your baby in their crib with a kiss on their head.
3) Lay your baby on a safe mattress.
Where your baby lays their head to sleep is so important. You want their crib to be comfortable, but it has to be safe, too. This mostly comes down to the crib mattress you choose. Consider these three things before you make a decision.
Firmness
A firm mattress in a safety-approved crib is recommended for infant sleep. With a Wovenaire® core, the Newton Crib Mattress provides the right level of comfort and support for a good night’s sleep.
Breathability
Based on independent testing, our mattress’s unique design is intended to help reduce the risk of suffocation, which means safer sleep for your baby and peace of mind for you! Newton’s Crib Mattress is ultra-breathable, as is the Crib Mattress Cover and Waterproof Crib Mattress Pad.
Fit
Finally, you want to make sure the mattress fits properly inside the crib. While crib mattress size is regulated, the size of cribs can vary. So, pop in your baby’s mattress and check the fit before your baby gives it a try.
You shouldn’t be able to fit more than two fingers between the mattress and the inside of the crib frame.
4) Remove toys and blankets.
Toys, stuffed animals, baby pillows, blankets, loose bedding, and crib bumpers can pose suffocation and entrapment hazards for your baby. As cute as these things are, keeping them out of the crib is the best way for your baby to sleep.
Simply outfit your baby’s crib with a fitted sheet and nothing else! Newton’s Organic Cotton Sheets are certified to the Global Organic Textile Standard (GOTS). Plus, they’re breathable and machine washable for the most hygienic sleep surface.
And they’re cute to boot!
5) Put your baby on their back.
While tummy time is essential during your baby’s waking hours, when it comes to sleeping, you should always put them on their back.
Babies typically get the hang of rolling over at around two to four months old. Once they can roll over both ways, you won’t need to worry about them staying on their back for their whole sleep.
Continue putting them on their back when you first lay them down in their crib. But you don’t have to tiptoe into the nursery to turn them over if they roll in the middle of their nap!
Become a baby nap schedule pro.
There’s so much to navigate as a parent, and naps are a part of that. (It’s enough to make you want to take a few naps!)
As your baby grows, their nap schedule will change over and over again. This can be a challenge, but we do not doubt that with patience, you can become a baby nap scheduling pro!
No matter how old your little one is, make every nap safer and more comfortable by checking the room temperature, putting them to sleep on a Newton Crib Mattress, and keeping the crib bare except for a fitted sheet.
Do you have questions about your baby or toddler? Do you want to learn more tips to improve their sleep? Sign up for your free 15-minute sleep consultation with a certified infant & toddler sleep consultant by visiting dreambabysleep.com/scheduler.
About Dream Baby Sleep
Dream Baby Sleep offers science-backed sleep solutions for any and every family. We use four sleep training methods, and each has been perfected by more than eight years of research and is supported by the science behind baby sleep and carefully calibrated timing.
All our consultants are certified by the Institute of Pediatric Sleep & Parenting, trained in all the methods we use, and have mentored directly under our founder, Carolynne J. Harvey. We guide families in choosing a sleep training method that will work best for them, taking into account the age of their baby, their parenting style, the temperament of their child and their family dynamic, not simply “crying it out.”
With our help, we can prevent babies from getting overtired, find a sleep training method that works for the parents and the child, and set everyone in the family up for success — and a great night’s sleep.
www.dreambabysleep.com
info@dreambabysleep.com
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Frequently asked questions
What happens to my baby’s nap schedule when they’re sick?
Ideally, you stick to your baby’s nap schedule, even when they’re sick. Most often, they’ll sleep better at their usual times even if they’re not feeling well.
If they need help, a back rub or even rocking them in a rocking chair as they drift off to sleep is reasonable. If your little one’s nose is stuffy, you could try suctioning it out or putting a humidifier in their room. If your baby has a fever or seems uncomfortable, contact your pediatrician for guidance.
How do I adjust my baby's sleep schedule for daylight saving time?
Transitioning to daylight saving time is tough for everyone, and your baby is no exception! A gradual shift is the easiest for babies over four months old. It’s also helpful for kids who tend to get overtired or get up early in the morning.
Four days before daylight saving begins, shift your baby’s bedtime by 15 minutes (either earlier or later depending on the season). Continue in 15-minute increments until you’ve compensated for the hour (gained or lost).
Should babies have lunch before or after nap time?
It depends on your baby. Feeding them lunch before they go to sleep so they nap on a full stomach is restorative for many babies. But if you find your baby is more alert after eating lunch, you may want to postpone it until after their nap.
