Baby Naps by Age: Guide, Example Schedule & Tips for Parents

Did you know that baby naps are actually one of the most critical components of early childhood development? They can directly affect your baby’s mood, their cognitive development, and, let’s be honest, your sanity.

Hence the need to develop a good sleep routine and schedule. But what does that look like for your baby?

This article is a realistic, age-specific guide for baby naps. We’ll demystify your child’s sleep needs across 12 to 18 months and offer sample schedules and actionable, expert-backed tips to optimize your little one’s rest.

As you go through this article, remember that your baby is unique! So, think of the schedules we provide here as flexible guides, not rigid rules. Always prioritize watching your baby’s individual cues over strictly adhering to a clock.

Table of contents

• The fundamentals of sleep and baby naps
  
• Baby naps by age: A guide and example schedules
  
• Tips for parents
  

The fundamentals of sleep and baby naps

Sleep is important for everyone, especially your baby. It's like charging a battery for their tiny body. When your little one naps, it's more than just quiet time. It's when their brains develop. Naps help them learn, remember things, and grow their thinking skills (cognitive development).

Sleep also gives their body a chance to rest and repair (physical rest) and helps keep them happy and calm (mood regulation and mental rest). That’s why a tired baby is often a cranky baby.

To help your baby sleep well, get familiar with wake windows, sleep cues, and good sleep environments. Let’s take a look at each.

• Wake windows are the short times your baby can be awake between naps before getting overtired.
  
• Sleep cues are signals that mean your baby wants to go to sleep and include things like rubbing their eyes and yawning.
  
• A good sleep environment is a safe, dark, quiet place where your baby can fall into a deep, restful sleep.

For more information on wake windows, sleep cues, and good sleep environments, check out these articles from the Newton blog:

• Wake Windows By Age: A Month-By-Month Guide
  
• Newborn Sleep Schedule & Patterns: What To Expect And How To Cope
  
• How I Created The Perfect Sleep Environment For My Baby

Baby naps by age: A guide and example schedules

Newborn (0-3 months)

For the first few months of their life, your baby will likely take four to six naps a day. These naps may be erratic (meaning they happen at irregular intervals) and are often short, lasting from 30-45 minutes at a time.

Wake windows can last anywhere from 45-90 minutes.

Don’t try to get into a regular schedule just yet. Instead, focus on making sure your baby gets plenty of sleep every day.

This is what your newborn’s day might look like.

Example schedule:

Infant (4-8 months)

Between four and eight months old, your little one will likely nap for longer and those naps will become more predictable. You’ll usually be able to plan on three or four naps that last from one to two hours.

Wake windows can last for 1.5 to 2.5 hours.

This works out to a nap in the morning after breakfast and play, a nap at midday, and one or two naps in the afternoon.

Here’s what that would look like.

Example schedule:

Older infant (9-12 months)

Around one year old, your older infant may settle into a solid two-nap schedule and be awake for longer stretches during the day. Each nap may last from 1 to 1.5 hours.

Wake windows can last anywhere from 2.5 to 3.5 hours.

Depending on when your child gets up in the morning, they may get tired around 9:00 a.m. or 9:30 a.m., sleep for an hour-and-a-half, and then get up ready to play and have some lunch.

After lunch, they may get tired and be ready for a nap around 1:00 p.m. or 1:30 p.m.

Here’s what that schedule might look like.

Example schedule:

Toddler (12-18 months)

Toddlers will typically go from two naps a day down to one long nap in the afternoon that lasts from 1.5 to 2 hours.

Wake windows will typically lengthen to 3.5 or 4 hours.

Most toddlers will be raring to go in the morning and gradually get tired as the day goes on. A mid-afternoon nap starting around 1:00 p.m. or 1:30 p.m. is usually enough to get them through dinner and to bedtime without them becoming overtired.

Here’s what that schedule might look like.

Example schedule: 

Tips for parents

Be consistent.

When it comes to baby naps (and, really, sleep in general), consistency is king. Do your best to maintain a regular wake-up time in the morning and a consistent, brief pre-nap routine throughout the day.

That said, try not to be overly rigid. Following age-appropriate wake windows and your little one’s individual sleep cues is often better than a strict “by-the-clock” schedule.

Differentiate day and night.

Newborns need help developing their circadian rhythms. That means getting accustomed to the difference between sleeping during the day and sleeping during the night.

To help them get used to napping versus sleeping, keep daytime naps somewhat bright and include some natural noise. At night, do your best to make their room (or sleep space) as dark and quiet as possible.

Put your baby down drowsy but awake.

A great way to train your baby to fall asleep on their own is to put them down drowsy but not fully asleep. This fosters self-soothing and helps them learn that they’re OK falling asleep without you during the day and, perhaps more importantly, at night.

Create a safe sleep environment.

One of the best things you can do to encourage restful baby naps and nighttime slumber is to create a safe sleep environment. That means sleeping in a crib with a firm mattress, on their back and with no loose bedding, blankets, or other items nearby.

For more details about creating a safe sleep environment for your little one, take a few minutes to read this article from the Newton blog: When Can Your Baby Sleep With A Blanket | Sleep Safety.

Prioritize a full feed.

Understanding your baby’s wake windows can help you prepare them to take a deep, restful nap. Toward the end of the current wake window, do your best to give them a full feed. This can help prevent them from waking up early due to hunger.

The path to restful baby naps

The path to restful baby naps comes from understanding the way your little one sleeps and their needs as they grow.

To ensure the safest sleep space, outfit your baby’s crib with the ultra-breathable, washable Newton Crib Mattress. Its unique Wovenaire technology allows air to flow freely, helping regulate your baby's temperature and promoting a healthier, deeper sleep.

By combining consistent sleep strategies with the safety features of Newton mattresses and sheet sets, you can help your child develop the best possible foundation for lifelong, healthy sleep.

Frequently asked questions

Does a bad nap mean my baby will have a bad night’s sleep?

Bad naps during the day don’t necessarily mean that your baby will have a bad night’s sleep. But a pattern of poor naps can definitely make nighttime sleep worse. The issue, in this case, is overtiredness.

If your little one doesn’t nap well during the day, they’ll likely be overtired come bedtime, which can make it harder for them to fall asleep and stay asleep at night.

When is it safe to let my baby cry it out for naps?

Some pediatric sleep experts suggest waiting until 4 to 6 months old before trying any formal sleep training, including the cry-it-out (or extinction) method.

While the decision to let your baby cry themselves to sleep is completely up to you, always consult with your pediatrician before starting any sleep training approach.

How can I get my baby to nap in the crib instead of the stroller or car seat?

Your baby spent 9 months developing in an environment that was pretty much constantly in motion. Because of that, movement carries a strong sleep association for newborns and infants. 

That’s why they’re more likely to fall asleep in a moving stroller or car seat rather than a stationary crib.

Try using a white noise machine to muffle external sound, and do your best to make the room as dark as possible, even during the day. Create a pre-nap routine to signal the change in location (e.g., a quiet book and a lullaby). Then, practice putting your baby down drowsy but awake in the crib.

Safety note: If you use white noise, keep the volume low (below 50 dB) and place the machine at least 7 feet from your baby’s sleep space.