Baby Nap Schedules: A Guide to Daytime Sleep

"How long should my baby be awake between naps?" "Why does my baby only nap for 30 minutes?" "When do babies drop to two naps?"

These are some of the most common questions new parents have. Daytime sleep can feel like a puzzle, but understanding wake windows and typical schedules can help you find a rhythm that works.

The Basics of Baby Naps AAP

Why naps matter:

• Prevent overtiredness (which disrupts night sleep)
• Support brain development and learning
• Consolidate memories from wake time
• Restore energy and mood

How naps evolve:

• Newborns: Naps are unpredictable and frequent
• 3-4 months: Patterns start to emerge
• 5-6 months: Usually settling into 3-nap schedule
• 7-9 months: Transitioning to 2 naps
• 12-18 months: Transitioning to 1 nap

Important truth:
Baby naps are often messy and inconsistent until 5-6 months. This is normal. Don't stress about a "schedule" with a newborn.

Wake Windows by Age NSF

Wake windows are how long baby can comfortably stay awake between sleeps. These are general guidelines—your baby may vary.

0-4 weeks:

• Wake windows: 45-60 minutes
• Naps: Many (5-8+)
• Schedule: No schedule—follow baby's cues

4-8 weeks:

• Wake windows: 60-90 minutes
• Naps: Many (4-6)
• Schedule: Still following cues mostly

2-3 months:

• Wake windows: 1-1.5 hours
• Naps: 4-5
• Schedule: Patterns may start to emerge

4-5 months:

• Wake windows: 1.5-2.5 hours
• Naps: 3-4
• Schedule: Can start working toward schedule

6-8 months:

• Wake windows: 2-3 hours
• Naps: 3 (transitioning to 2)
• Schedule: Most babies can follow a schedule

9-12 months:

• Wake windows: 2.5-4 hours
• Naps: 2
• Schedule: Fairly predictable by this age

12-18 months:

• Wake windows: 4-6 hours
• Naps: 1-2 (transitioning to 1)
• Schedule: One nap is usually midday

Sample Nap Schedules by Age

4-month-old (4 naps):

• 7:00 AM - Wake
• 8:30 AM - Nap 1 (1.5 hour wake window)
• 11:00 AM - Nap 2
• 2:00 PM - Nap 3
• 4:30 PM - Nap 4 (short catnap)
• 7:00 PM - Bedtime

6-month-old (3 naps):

• 7:00 AM - Wake
• 9:00 AM - Nap 1 (2 hour wake window)
• 12:00 PM - Nap 2
• 3:30 PM - Nap 3 (short catnap)
• 7:00 PM - Bedtime

9-month-old (2 naps):

• 7:00 AM - Wake
• 10:00 AM - Nap 1 (3 hour wake window)
• 2:00 PM - Nap 2
• 7:00 PM - Bedtime

These are examples—adjust based on your baby's cues and natural patterns.

Understanding Nap Lengths NSF

Short naps (30-45 minutes):

• Very common, especially under 5-6 months
• Baby wakes after one sleep cycle
• Developmentally normal—not a problem
• Often consolidate naturally with time

Why babies take short naps:

• Overtired or undertired
• Sleep environment issues
• Haven't learned to connect sleep cycles
• Normal developmental stage

What helps lengthen naps:

• Optimal wake windows (not too long, not too short)
• Dark room, white noise
• Time—many babies naturally lengthen naps by 6 months
• Independent sleep skills help (but not required)

When to stop stressing about short naps:

• If baby is happy and sleeping well at night
• If baby is getting enough total daytime sleep (even in short chunks)
• Under 5 months old (too early to expect long naps)

Common Nap Transitions AAP

4 to 3 naps (around 4-5 months):

• Wake windows are lengthening
• Baby can stay awake longer
• Fourth nap interferes with bedtime
• Drop last nap, move bedtime earlier temporarily

3 to 2 naps (around 7-9 months):

• Most challenging transition
• Third nap hard to fit before bedtime
• Signs: fighting naps, very short naps, early waking
• Transition gradually over 1-2 weeks

2 to 1 nap (around 12-18 months):

• Longest transition (can take weeks-months)
• Signs: fighting one nap, taking forever to fall asleep
• Move to one midday nap
• May need earlier bedtime during transition

Tips for transitions:

• Watch for signs baby is ready (not just hitting an age)
• Transition gradually if possible
• Use earlier bedtime to prevent overtiredness
• Expect some rough days during adjustment

Nap Environment AAP

Ideal setup:

• Dark room (blackout shades help)
• White noise (consistent)
• Cool temperature (68-72°F)
• Safe sleep space (crib or bassinet)

Do naps have to be in crib?

• No—but it often helps
• Motion naps (stroller, car) don't provide same quality sleep
• One "rescue nap" in motion is fine
• Try to have at least one crib nap per day

Contact naps:

• Baby sleeps on you
• Very normal and often the only way young babies nap
• Not a problem—babies grow out of it
• Work on crib naps gradually if you want to change

Crib Naps vs. Contact Naps NSF

The reality for many parents:

• Baby naps beautifully on parent
• Baby takes 30-minute naps in crib
• This is developmentally normal

If you want to work on crib naps:

• Start with first nap of day (easiest)
• Put baby down drowsy but awake
• Dark room, white noise
• Give baby a few minutes to settle
• One contact nap as "rescue" is fine

If you're fine with contact naps:

• That's okay too!
• Baby will eventually nap independently
• Enjoy the snuggles while they last
• No timeline pressure

Signs Baby Needs a Nap

Early tired signs (act now):

• Yawning
• Eye rubbing
• Looking away
• Decreased activity
• Zoning out

Late tired signs (may have missed window):

• Fussy, cranky
• Crying
• Arching back
• Hard to soothe
• Hyperactive (counterintuitively)

The goal:

• Catch baby at early tired signs
• Put down for nap before overtired
• Overtired babies have harder time falling asleep

Troubleshooting Nap Problems

Baby won't nap in crib:

• Start with one nap, work up
• Ensure room is dark and has white noise
• Consistent routine before nap
• Give baby a few minutes to settle
• Don't force it—try again next nap

Naps are too short:

• Check wake windows (overtired or undertired?)
• Optimize sleep environment
• Try leaving baby when they wake (might fall back asleep)
• Accept that some babies nap short until 6+ months

Baby fights naps:

• Wake window might be wrong
• Too much stimulation before nap
• Needs more calming wind-down time
• Check for developmental leap or discomfort

Naps are unpredictable:

• Under 5 months: This is normal
• Over 5 months: Try a more consistent schedule
• Same wake window approach each day
• Consistent nap environment

What Other Parents Ask

Q: How many naps should my baby take?
A: Depends on age. Rough guide: 4-5 months = 4 naps, 5-7 months = 3 naps, 7-15 months = 2 naps, 15+ months = 1 nap. But every baby varies!

Q: Should I wake baby from a long nap?
A: Generally, cap naps at 2 hours to protect night sleep. Also wake if nap is going so late it will push bedtime too late. AAP

Q: My baby only takes 30-minute naps. How do I fix this?
A: This is very common and often resolves by 6 months. Optimize wake windows, darken room, use white noise, but know that short naps are developmentally normal.

Q: Should I stick to a schedule or follow baby's cues?
A: Under 4 months: mostly follow cues. After 4 months: can blend schedule with cues. Most babies do best with a flexible schedule (not rigid times, but consistent wake windows). NSF

Q: Is it bad if my baby only naps in my arms?
A: No. It's normal. You can work on crib naps if you want to change this, but contact napping isn't harmful. Baby will eventually nap independently.

The Bottom Line

Baby naps can be unpredictable, especially in the early months. Understanding wake windows (how long baby can be awake) helps you time naps to avoid overtiredness. Most babies develop more predictable nap patterns between 5-6 months.

Key points:

• Wake windows increase with age
• Naps consolidate over time
• Short naps are normal under 6 months
• Dark room and white noise help
• Nap transitions take time
• Some variation is normal

Clara is here to help you navigate your baby's daytime sleep.