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Pick a birth date, or tap an age.
A sample day at 6 months
Woke at 7:00 am, naps around 9:00 am, 12:10 pm and 4:00 pm, bedtime 7:00 pm.
- Wake windows grow from about 45 minutes at birth to 5–6 hours at 2 years.
- Naps go from 4–5 a day → 3 by about 5 months → 2 by 7–8 months → 1 between 13 and 18 months → none by 3–4 years.
- Total sleep (AASM, naps included): 12–16 hours at 4–12 months, 11–14 hours at 1–2 years.
- Bedtime between 6:30 and 8 pm suits most babies from 4 months.
- A short nap means a shorter next window and, if needed, an early bedtime. It doesn't ruin the day.
How the planner works
Every nap is timed by the stretch your baby can comfortably stay awake before it: the wake window. The planner takes your baby's age, picks the window range that fits, and walks through the day from the morning wake-up: window, nap, window, nap, until the last window lands at bedtime.
The first window of the day is the shortest and the one before bed the longest, because that's how most babies are built. Each nap gets a sweet spot, 15 minutes either side of the planned start (10 minutes under 3 months). Put your baby down inside it and they usually drift off without a fight; much later, and an overtired baby fights sleep.
Log a nap and the rest of the day re-plans around what really happened. After a short nap (under 40 minutes, or well short of the plan) the next window shrinks, because a baby who napped badly gets tired sooner. After a long nap it stretches a little. If bedtime would land too late, the planner first trims the windows ahead, then suggests skipping a late catnap, then tells you when to wake the last nap. If it would land too early, it stretches the last window, offers a short catnap in the stroller, or simply moves bedtime earlier, which after short naps is the classic fix.
Wake windows aren't an official medical number; they're the ranges pediatric sleep sites and consultants commonly use, and they match what most babies do. The sleep totals are the AASM's, endorsed by the AAP.
The chart the planner uses
Month by month, with a sample day and what changes at each age: wake windows by age, from newborn to 18 months.
| Age | Awake between sleeps | Naps | Day sleep | Total in 24 h | Typical bedtime |
|---|---|---|---|---|---|
| 0–6 weeks | 35–60 min | many, 4–6+ | 6–9 h | 14–17 h | late, 9–11 pm is normal |
| 6 weeks–3 months | 1–1½ h | 4–5 | 4½–6 h | 14–17 h | 7:30–9:30 pm |
| 3–4 months | 1¼–2 h | 4 (3–5) | 3½–5 h | 14–17 h | 6:45–8:30 pm |
| 4–5 months | 1½–2½ h | 3–4 | 3–4½ h | 12–16 h | 6:30–8 pm |
| 5–6 months | 2–2½ h | 3 | 3–4 h | 12–16 h | 6:30–8 pm |
| 6–8 months | 2–2¾ h (3 naps) · 2½–3¼ h (2 naps) | 3 → 2 | 2½–3½ h | 12–16 h | 6:30–8 pm |
| 8–10 months | 2½–3½ h | 2 | 2–3 h | 12–16 h | 6:30–8 pm |
| 10–12 months | 3–4 h | 2 | 2–3 h | 12–16 h | 6:30–8 pm |
| 12–18 months | 3¼–4¼ h (2 naps) · 4½–5½ h (1 nap) | 2 → 1 | 2–3 h | 11–14 h | 6:30–8 pm |
| 18–24 months | 5–6 h | 1 | 1½–2½ h | 11–14 h | 7–8:30 pm |
| 2–3 years | 5–6½ h | 1, some none | 1–2 h | 11–14 h | 7–8:30 pm |
| 3 years and up | 6–7 h, or no nap | 0–1 | 0–1½ h | 10–13 h | 7–8:30 pm |
Ages are adjusted ages for babies born early. Every baby runs a little ahead or behind; the planner adjusts within the range as your baby grows week by week.
Sample nap schedules by age
Each of these is what the planner gives for a 7:00 am wake-up and a day with no surprises. Your own day starts from your baby's real wake-up time.
3 month old nap schedule
Wake 7:00 am · Nap 1 8:15–9:30 am · Nap 2 10:55 am–12:10 pm · Nap 3 1:40–2:40 pm · Nap 4 4:15–4:55 pm · Bedtime 6:45 pm
Four naps, the last one a short catnap. Naps of 30–45 minutes are completely normal at this age; on those days a fifth catnap keeps bedtime sane.
4 month old nap schedule
Wake 7:00 am · Nap 1 8:30–9:30 am · Nap 2 11:05 am–12:05 pm · Nap 3 1:45–2:30 pm · Nap 4 4:15–4:45 pm · Bedtime 6:30 pm
Early in the month most 4-month-olds still take four naps; by about 4½ months most are on three. Both are normal, and the planner offers both.
5 month old nap schedule
Wake 7:00 am · Nap 1 9:00–10:15 am · Nap 2 12:25–1:40 pm · Nap 3 3:55–4:35 pm · Bedtime 7:00 pm
Three naps with a short one late in the afternoon. Windows are now about two hours, a little longer each one.
6 month old nap schedule
Wake 7:00 am · Nap 1 9:00–10:00 am · Nap 2 12:10–1:40 pm · Nap 3 4:00–4:30 pm · Bedtime 7:00 pm
At 6 months the third nap is a short catnap; on a rough day it saves bedtime. The middle nap is usually the long one.
8 month old nap schedule
Wake 7:00 am · Nap 1 9:45–11:00 am · Nap 2 1:55–3:25 pm · Bedtime 6:35 pm
Most babies are on two naps by 8 months. In the first weeks of two naps, an earlier bedtime bridges the long afternoon.
10 month old nap schedule
Wake 7:00 am · Nap 1 10:00–11:00 am · Nap 2 2:15–3:30 pm · Bedtime 7:05 pm
Two solid naps and about three hours awake between them. Crawling and pulling up can make naps shaky for a few weeks.
12 month old nap schedule
Wake 7:00 am · Nap 1 10:15–11:15 am · Nap 2 2:45–4:00 pm · Bedtime 7:45 pm
Still two naps at most first birthdays. A few days of refusing the second nap is a strike, not a sign to drop it.
15 month old nap schedule
Wake 7:00 am · Nap 1 10:25–11:25 am · Nap 2 3:05–4:05 pm · Bedtime 8:00 pm
Plenty of 15-month-olds still take two naps, and many are ready for one after lunch. The planner keeps two while the day fits them and suggests one when it doesn't; you can switch any time.
18 month old nap schedule
Wake 7:00 am · Nap 12:15–2:15 pm · Bedtime 7:35 pm
One long nap after lunch, which lines up with most daycare rest times.
2 year old nap schedule
Wake 7:00 am · Nap 12:25–2:10 pm · Bedtime 7:40 pm
One nap of 1½ to 2 hours. Try to have it over by about 3:30 pm so bedtime stays easy.
When babies drop naps: 4 to 3, 3 to 2, 2 to 1
| Change | Typical age | Signs it's time | What helps |
|---|---|---|---|
| 4 → 3 naps | 3½–5 months | the 4th catnap pushes bedtime late; 1¾–2 hours awake is easy | keep a late catnap on rough days |
| 3 → 2 naps | 6–8 months | the 3rd nap is refused or lands after 5 pm; bedtime drifts past 8 pm | an early bedtime (6:30 pm) for a week or two |
| 2 → 1 nap | 13–18 months, most by 18 | the 2nd nap refused for 1–2 weeks running, not a day or two | don't drop it at 12 months over a short strike; move the single nap toward noon by 15 minutes every few days |
| 1 → 0 naps | 3–4 years (2½–5) | 30+ minutes to fall asleep at nap time; bedtime battles | 45–60 minutes of quiet time and an earlier bedtime |
Transitions are messy for everyone: a week or two of going back and forth is normal. The planner shows both options at those ages and tells you when a day only works with the other one.
Sleep regressions by age
A regression is a stretch of 2–6 weeks when sleep that was going fine suddenly isn't. Most are really progressions: a new skill or a brain growing up. Here is when they commonly show up.
| Common around | What's going on | What helps |
|---|---|---|
| 6–8 weeks | the newborn fussiness peak | it passes; contact naps are fine |
| about 4 months | sleep matures into adult-like cycles, and that's permanent | practice falling asleep in the crib; shorter naps for a while are normal |
| 8–10 months | crawling, pulling up, separation anxiety, often the 3 → 2 nap change | floor practice by day; a calm, consistent bedtime |
| about 12 months | walking, the first nap strike | hold on to 2 naps unless it's been weeks |
| about 18 months | independence, molars, “no!” | choices inside the routine, consistent limits |
| about 2 years | big feelings, a toddler bed, a new sibling | keep the crib while it works |
Want the dates for your baby? The sleep regression calendar works them out and adds them to your calendar; each age has its own page.
Short nap? How to rescue the day
- Shorten the next window toward the low end of the range. The planner does this for you the moment you tap “Woke up”.
- Every nap counts. Contact naps, the carrier, the car and the stroller all count as sleep; the day doesn't need to be perfect.
- Add a bridge catnap of 20–30 minutes before about 5 pm if you're under 9 months and the afternoon is long.
- Go for an early bedtime. Down to 6 pm is fine after a day of short naps; an overtired baby usually sleeps better, not worse, when put down early.
- Know that it's normal. 30–45 minute naps are common at 3–6 months and usually lengthen by 6–7 months, once your baby can link two sleep cycles.
Born early? Use adjusted age
For a baby born more than about 3 weeks early, plan sleep by adjusted age (also called corrected age): actual age minus the weeks born early. Sleep follows brain development, and that runs from the due date, not the birthday.
Example: born 6 weeks early and now 5 months old, your baby sleeps like a 3½-month-old. Pediatricians use adjusted age until about 2 years; after that, the difference no longer matters. In the planner, tap “Born more than 3 weeks early?” and enter the weeks.
Frequently asked questions
What is a wake window?
A wake window is the stretch of time a baby stays awake between two sleeps, from waking up to falling asleep again. It grows with age, from 35–60 minutes in a newborn to 5–6 hours at 2 years. Putting a baby down near the end of their window, before they get overtired, usually makes falling asleep easier.
How long should my baby be awake between naps?
Roughly: newborn 35–60 minutes, 3 months 1¼–2 hours, 6 months 2–3 hours, 9 months 2½–3½ hours, 12 months 3–4 hours, 18 months 5–6 hours. The first window of the day is usually the shortest and the one before bed the longest.
How many naps does a baby need by age?
Newborns nap many times a day, following feeds. Around 3–4 months most take 4 naps, by 5 months 3, by 7–8 months 2, and between 13 and 18 months one nap after lunch. Most children stop napping between 3 and 4 years.
When do babies go from 3 naps to 2?
Usually between 6 and 8 months. The signs: the third nap gets refused or slides past 5 pm, and bedtime drifts past 8 pm. For the first week or two of two naps, an earlier bedtime around 6:30 pm covers the long afternoon.
When do babies drop to one nap?
Between 13 and 18 months, most by 18. Wait until the second nap has been refused for one to two weeks running, not just a day or two. Then move the single nap toward noon in 15-minute steps every few days, with an earlier bedtime while they adjust.
What time should my baby go to bed?
From about 4 months, most babies do well with a bedtime between 6:30 and 8 pm. Newborns go to bed later, often 9–11 pm, and that's normal. After a day of short naps, an early bedtime, even 6 pm, is the right call.
My baby only naps 30–45 minutes. Is that normal?
Yes, especially at 3–6 months. A 30–45 minute nap is one sleep cycle, and linking two cycles is a skill most babies pick up by 6–7 months. Meanwhile, keep the next window on the short side and use an early bedtime when you need it. If your baby seems unwell, isn't feeding or is unusually hard to wake, call your pediatrician.
Should I wake a sleeping baby from a nap?
In the first weeks, follow your pediatrician's advice on waking for feeds. After that, capping a nap to protect bedtime is fine: the planner tells you when a nap should end to keep bedtime on track. For toddlers, aim to have the nap over by about 3:30 pm.
Should I use adjusted age for my preemie's sleep schedule?
Yes. For a baby born more than about 3 weeks early, plan naps by adjusted age (actual age minus the weeks born early) until about 2 years. A baby born 6 weeks early who is 5 months old sleeps like a 3½-month-old.
Where should daytime naps happen?
By the same safe-sleep rules as the night: on the back, on a firm flat surface, in an empty crib or bassinet. A nap in the car seat is fine in the car; once you arrive, move your baby to a flat surface. If you rest while they nap, a monitor that alerts you on a locked phone lets you actually sleep.
Sources
- Paruthi S. et al., Recommended Amount of Sleep for Pediatric Populations: a consensus statement of the American Academy of Sleep Medicine, J Clin Sleep Med 2016 (endorsed by the AAP): 4–12 months 12–16 h, 1–2 years 11–14 h, 3–5 years 10–13 h, naps included
- Hirshkowitz M. et al., National Sleep Foundation's sleep time duration recommendations, Sleep Health 2015: 0–3 months 14–17 h
- Galland B.C. et al., Normal sleep patterns in infants and children: a systematic review, Sleep Med Rev 2012
- HealthyChildren.org (AAP): Corrected Age for Preemies
- Cleveland Clinic: Wake Windows by Age
- Huckleberry: Baby wake windows by age and 4 month old sleep schedule (3–4 naps at 4 months); The Baby Sleep Site: wake windows chart
- Moon R.Y. et al., Sleep-Related Infant Deaths: Updated 2022 Recommendations for Reducing Infant Deaths in the Sleep Environment, Pediatrics 2022
- Whānau Āwhina Plunket: Sleep 1–2 years: most toddlers move from two naps to one between 12 and 18 months
Spotted a mistake or an outdated figure? Write to [email protected].