We get nap questions really frequently from our clients – particularly these two questions:
- How many naps does my baby need?
- How long should my baby’s naps be?
Well, we’re answering both in today’s article. We hope you’ll use this chart as an ongoing reference tool, since it covers nap totals and lengths from the newborn stage all the way through age 3. Print off a copy for yourself and use it as an easy reference tool – and consider printing off a few for your friends or family members who have struggling nappers at home!
Baby Nap Chart: Naps By Age
| Age | # of Naps | Total Amount of Daytime Sleep | Length of Each Nap | Awake Time Between Naps | Notes |
|---|---|---|---|---|---|
| 0 – 11 Weeks | 6-8 Naps | 4-5 hours | 10 or 15 minutes – 4 hours | 30 mins – 1 hour | Naps are all over the map at this age, so don’t fret about short and erratic naps in this newborn stage. Instead, focus on daily feeding and sleep routines and use those to shape your day. |
| 3-4 Months | 4-5 Naps | 3-4 hours | 30 minutes-2 hours | about 1-2 hours | Watch for the 4 month sleep regression right around this time; it will throw off even the best napper! |
| 5-6 Months | 3-4 Naps | 2.5-3.5 hours | 30/45 minutes-2 hours | about 2 hours | Short naps are normal in the first 5-6 months of your baby’s life, but starting around 6 months, your baby’s nap sleep should start to consolidate into more predictable, regular naps. |
| 7-8 Months | 2-3 Naps | 2-3 hours | 1-2 hours | 2-3 hours | Another sleep regression strikes at around 8 or 9 months, and a nap transition sometimes happens around this same time – from 3 naps to 2. |
| 9-12 Months | 2 Naps | 2-3 hours | 1-2 hours | about 3-4 hours | By this point, your baby should be napping pretty predictably. See our sample nap and feeding schedules for help building a more consistent nap schedule, if you’re still struggling with erratic naps. |
| 13-17 Months | 1-2 Naps | 2-3 hours | 1-3 hours | 3-5hours | Resist the impulse to transition to 1 nap when your baby turns 12 months old. Most babies don’t make the transition to 1 nap until closer to 15-18 months, so hang on to that second nap as best you can for this stage. |
| 18 Months-3 Years | 1 Nap | 1-3 hours | 1.5-2.5 hours | 5-6 hours | Watch your toddler’s awake time between the end of the afternoon nap and bedtime – as your toddler grows, he’ll need longer and longer afternoon wake time, which means you’ll need to time the nap carefully to be sure it doesn’t push bedtime too late. Additionally, some children will drop the afternoon nap entirely before age 3. |
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Want to save and print this chart? CLICK HERE for a print-friendly PDF copy!
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Essential Keys to Your Newborn’s Sleep is THE newborn sleep book that will help you to not only improve your newborn’s sleep using gentle, sleep-inducing routines – it will also answer your feeding and newborn care questions. You can even buy a bundle package that includes the e-book AND a Personalized Sleep Plan™ PLUS a follow-up email to use for further support!
If you’re looking for ways to get your baby or toddler into a healthy sleeping routine during the day, I encourage you to explore Mastering Naps and Schedules, a comprehensive guide to napping routines, nap transitions, and all the other important “how-tos” of good baby sleep. With over 45 sample sleep schedules and planning worksheets, Mastering Naps and Schedules is a hands-on tool ideal for any parenting style.
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Have questions about naps, or tips for other parents? Leave them below, and let’s get the conversations started!
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If you’re looking for ways to get your baby or toddler into a healthy sleeping routine during the day, explore Mastering Naps and Schedules, a comprehensive guide to napping routines, nap transitions, and all the other important “how-tos” of good baby sleep. With over 45 sample sleep schedules and worksheets, Mastering Naps and Schedules is a hands-on tool ideal for any parenting style.
Learn More About Mastering Naps
For those persistent toddler sleep struggles, check out The 5 Step System to Help Your Toddler Sleep. Using the same unique approach and practical tools for success, this e-book helps you and your toddler sleep through the night and enjoy a better daytime schedule.
Learn More About The 5-Step System
Join our Members Area packed with exclusive content and resources: e-Books, assessments, detailed case studies, expert advice, and more. As a member, you'll also enjoy a weekly chat with an expert sleep consultant. And the best part - members receive 20% off all sleep consultation services!
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Hello, my baby is now 9 1/2 months and she is following this chart exactly. Only, after we traveled to visit relatives, she has been waking up at 5am! So she should be asleep by 5 or 6pm, but I just can’t do it: the sun is too high at this time and we are not even home by then, let alone through with her bedtime routine. Yesterday she fell asleep on her daddy’s lap before even nursing. The result is that she is overtired in the evening and is sleeping very poorly at night, awaking with nightmares all night long. Is there a way to shift her schedule by two hours?
Hi Manuella,
Thank you for visiting The Baby Sleep Site! I’m sorry to hear you’re dealing with early wakings, but the good news is that if her schedule is great except for being early, it should be pretty easy for you to shift her forward. We have an article about early waking that goes through a method for adjusting the schedule that I hope will help you here: https://www.babysleepsite.com/how-we-sleep/baby-waking-too-early/
Good luck, and please let us know if you have any questions!
Hi
Re linking day time sleep cycles:
My 4.5 month can self settle at night and at nap time however she has never been able to link her day 35-40 min sleep cycles.
If we are out in the car or pushchair, she can sleep 2 hours but this is rare. She is currently on 4 naps of 35-40 mins but I think she needs longer sleeps as in a better mood and sleeps better in the night if she has had a big sleep in the day.
She is swaddled and likes it, we use white noise
Any suggestions or tips please on linking sleep cycles in the day?
Thanks!
Katie
Hi Katie,
Thanks for visiting The Baby Sleep Site! I’m sorry you’re having some trouble with short naps. This can be normal at this age, as some babies won’t start taking longer naps until closer to the 6 month mark. One option that works for some families is the “wake to sleep” method, where you basically help your baby through the sleep cycle transition during naptimes to support them learning it independently. We have an article explaining this method here: https://www.babysleepsite.com/sleep-training/wake-to-sleep-help-baby-short-naps/
I hope this will help, but please let us know if you have any questions!
My 6 week old seems to only sleep while being held. As soon as I put her down in her bed or any where to nap or sleep, she wakes up right away. How can I get her to stay asleep once I put her down? I can NOT hold her all of the time
Hi @Hannah, congratulations on your new baby! I remember my boys did this as well. Here is a link to a free guide that may provide some tips to help: https://www.babysleepsite.com//15-free-baby-sleep-facts-new-parents-must-know/
I don’t know if you are, but swaddling was always a really great tool for me and it allowed me to walk away from my babies and get some stuff done or rest myself. Additionally, I really loved wearing my babies when they were particularly fussy and not okay with me putting them down. I only did this when they were really little to not build any crazy bad habits, but I treat those early weeks as survival mode until I know they can do more on their own without so much help from me. If you need more information, please let us know! Feel free to contact us directly at [email protected] and we can send over more resources should you need it. Hang in there!