Nap time is one of the most important routines for babies and toddlers. Proper naps help them rest, grow, and recharge, ultimately making bedtime easier and ensuring your little one gets the sleep they need. But how many naps does your baby need? And how can you create the ideal nap schedule based on their age? This guide will help you create the best nap schedule for your baby and toddler, from newborns to toddlers aged 1-3 years.
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How Many Naps Do Babies Need?
In the early stages of life, babies’ nap schedules can be unpredictable. Newborns may nap anywhere between 4 to 7 times a day, with varying lengths. During this stage, it’s normal for naps to occur unpredictably throughout the day, and many newborns take contact naps as they snuggle with you.
In these early months, babies’ sleep cycles are short and unpredictable, ranging from 10 minutes to 3 hours. Letting them wake naturally works well in this stage, as they typically wake when their sleep pressure has worn off. You’ll find more on this in my book, Newborn Sleep Foundations: A Handy Guide for the First 16 Weeks.
By around 4-6 months, babies begin following a more predictable nap schedule, often moving to 3-4 naps per day. This marks the beginning of a more structured approach to daytime sleep.
As your baby grows, you will notice the number of naps gradually decreases, and by 7-9 months, your little one will likely begin to drop the third afternoon nap, leaving you with a solid 2-nap schedule.
By the time your baby reaches 12-18 months, the transition to one nap begins. Some children make this transition earlier than others, but most will settle into one daytime nap somewhere around 15 months.
Around 2.5 to 3 years old, most children will eventually stop napping altogether. However, every child is different, and some may continue to nap until they are 4 or even 5 years old.
Baby Nap Schedule: What’s the Best Nap Schedule for Baby?
When creating a nap schedule for your baby, consider their age, sleep needs, and temperament. Here’s a quick guide based on your baby’s age group:
- 0-4 Months: Newborns may sleep anywhere between 4-7 times a day, with short or long naps throughout the day. It’s not unusual for naps to be irregular at this age.
- 4-6 Months: At this stage, babies typically take 3-4 naps a day, with each nap ranging from 30 minutes to 2 hours. You’ll start to see patterns form as babies begin to adjust to a more regular schedule.
- 7-9 Months: By now, babies often drop the third nap, leaving a consistent 2-nap schedule. The morning nap typically takes place about 2 hours after waking, with the afternoon nap occurring after lunchtime. Aim for around 1.5-2 hours per nap.
- 12-18 Months: Your baby may start transitioning to one nap per day. Typically, this nap occurs after lunch and lasts around 2-3 hours. Make sure your child is ready for the transition; some babies are ready by 12 months, while others may not be until closer to 18 months.
- 18 Months and Beyond: After 18 months, most children are on a 1-nap schedule. You can help them adjust by being flexible with bedtime if their naps become shorter, and watching for signs of overtiredness. This is when you might consider introducing quiet time instead of naps if your toddler starts resisting naps.
3 Top Tips to Get Baby to Nap
- Create the Ideal Sleep Environment
Invest in blackout curtains or blinds! A dark room helps signal to your baby that it’s time to rest and eliminates distractions. Plus, blackout curtains can help keep the room at a comfortable temperature, promoting longer naps. - Be Realistic and Have a Plan B
It’s great to work on independent sleep, but if you’re struggling with short naps or nap transitions, be prepared to offer extra support. Whether that’s feeding, rocking, or using a stroller, sometimes it’s okay to provide comfort and help your baby settle to sleep. - Watch Wake Windows
Pay attention to your baby’s wake windows, especially for younger babies. Over-tired babies can struggle to settle, while under-tired babies may refuse to nap. Start winding down as your baby’s wake window closes to ensure they’re ready to nap when it’s time.
Nap Transitions: When Do Babies Transition to One Nap?
The transition from two naps to one nap is a significant change for both you and your baby. Most babies make this shift between 12-18 months. It’s important to follow your baby’s cues and not rush the process. If they’re consistently resisting the second nap, it may be time to switch to one nap, though expect some days with two naps until they fully adjust.
It’s common for a 2 year old to start resisting naps. I’ve dedicated a whole blog post to this here.
When Do Kids Stop Needing Nap Time?
Most children start dropping naps between 2.5 to 3.5 years old, though some may continue to nap until 4 or even 5. If your child is ready to stop napping, consider replacing naps with quiet time. This gives them a break from the day’s activities and allows them to rest without the pressure of sleep.
FAQs
Q. When do babies transition to one nap?
Most toddlers transition from two naps to one between 14-18 months. Some may do it earlier, but many babies resist the change and may benefit from an early bedtime during the transition period.
Q. What’s the best nap schedule for a 0 to 4-month-old?
Nap schedules are highly unpredictable during the first few months. Newborns typically nap 4-7 times a day, and this can vary. By 4 months, naps become more structured, and your baby may be taking 3-4 naps a day.
Q. Why won’t my baby fall asleep during the day?
If your baby struggles to nap, consider whether they’re tired enough, if their morning nap is too close to their wake time, or if they’re distracted by their surroundings. FOMO (fear of missing out) can be a culprit as babies get older and more aware of the world around them!
Naps on the Go!
Sometimes life gets busy, and it’s hard to keep your baby’s nap routine at home. In these cases, naps on the go (in a stroller or carrier) can be a lifesaver! It’s okay to adjust nap times when you’re out and about, but try to ensure your baby gets adequate rest so they’re not overtired by bedtime.
Conclusion
Creating the ideal nap schedule for your baby may take some time, but with a little patience and consistency, you’ll have a baby who gets the rest they need, and so will you! Use this guide as a reference to help your baby through the various nap transitions, and remember: each baby is different. Stick to a routine, keep an eye on those wake windows, and soon enough, you’ll have a happy, well-rested little one.
Get in touch!
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Got issues with baby sleep? Tried my tips but still experiencing challenges? Reach out for personalised one-to-one support, and let’s find what works best for you and your little one. Please get in touch – I’m here to help.
