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Baby Sleep & Nap Schedule by Age
Enter your baby's age and morning wake-up time to get a sample nap schedule built on age-appropriate wake windows, plus a bedtime. Use it as a flexible starting point and always follow your baby's tired cues, not the clock alone.
Wake windows by age
A wake window is how long your baby can comfortably stay awake between sleeps, including feeding. It grows as your baby does.
| Age | Wake window | Naps a day |
|---|---|---|
| 0 - 1 month | 30 - 60 min | 4 - 8 (irregular) |
| 1 - 2 months | 60 - 90 min | 4 - 5 |
| 3 - 4 months | 75 - 120 min | 3 - 4 |
| 5 - 6 months | 2 - 2.5 hours | 3 |
| 7 - 9 months | 2.5 - 3.5 hours | 2 |
| 10 - 14 months | 3 - 4 hours | 2 then 1 |
| 14 - 24 months | 4 - 6 hours | 1 |
Consensus of Taking Cara Babies and Happiest Baby (Dr Karp). Ranges widen as your baby gets older.
How much sleep does my baby need?
| Age | Total sleep / 24h | Daytime (naps) |
|---|---|---|
| Newborn (0 - 3 mo) | 14 - 17 hours (guide) | 4 - 5 hours |
| 4 - 12 months | 12 - 16 hours | 2.5 - 4 hours |
| 1 - 2 years | 11 - 14 hours | 1.5 - 3 hours |
| 3 - 5 years | 10 - 13 hours | 0 - 1.5 hours |
4 months and up: American Academy of Sleep Medicine, endorsed by the AAP. Under 4 months has no formal recommendation, so the newborn figure is a general guide.
Signs your baby is ready to drop a nap
Nap transitions (4 to 3, 3 to 2, and 2 to 1 around 14 to 18 months) usually show up as:
- Fighting or refusing a nap that used to go smoothly.
- Taking a long time to fall asleep at nap time or bedtime.
- Waking earlier from naps, or early in the morning.
- Short or skipped naps with no overtiredness.
Drop a nap gradually, and expect a week or two of adjustment.
Sleep regressions
Many babies sleep worse for a week or two around 4, 8 to 10, 12 and 18 months, often linked to developmental leaps, teeth or separation anxiety. Keep your routine consistent and it usually passes. The 4-month change is a permanent shift in how your baby sleeps, not a phase.
A simple bedtime routine
A short, predictable wind-down helps signal sleep: for example bath, into pyjamas and a fresh nappy, a feed, a book or lullaby, then into the cot drowsy but awake. Keep it to about 20 to 30 minutes and the same order each night.
Safe sleep
The basics
- Always put your baby down on their back to sleep.
- Use a firm, flat surface (cot or bassinet) with a fitted sheet only.
- Keep the cot clear: no loose bedding, pillows, bumpers or soft toys.
- Room-share, not bed-share, ideally for the first 6 months.
- Keep the room a comfortable temperature and avoid overheating.
If you have any concerns about your baby's breathing or sleep, speak to your doctor, polyclinic or KKH.
Frequently asked questions
What is a wake window?
It is the length of time your baby can comfortably stay awake between sleeps, including feeding and play. Keeping awake time age-appropriate helps your baby settle more easily and avoid getting overtired.
How many naps should my baby have?
Roughly: newborns nap 4 or more times, 3 to 4 months 3 to 4 naps, 5 to 6 months 3 naps, 7 to 9 months 2 naps, and most drop to 1 nap between 14 and 18 months. See the table above.
How much total sleep does my baby need?
About 14 to 17 hours for newborns, 12 to 16 hours from 4 to 12 months, 11 to 14 hours for 1 to 2 year olds, and 10 to 13 hours for 3 to 5 year olds, including naps.
How do I know my baby is overtired?
Tired cues include yawning, rubbing eyes, staring off, and fussiness. If you miss them, an overtired baby can become harder to settle and may wake more. Aim to start wind-down at the first cues.
When do babies drop to one nap?
Usually between 14 and 18 months. Signs include refusing the second nap, taking ages to fall asleep, or early waking. Move the single nap to early afternoon.
What is the 4-month sleep regression?
Around 4 months, babies' sleep matures into more adult-like cycles, so they wake more between cycles. It is a permanent change rather than a phase. A consistent routine and putting baby down drowsy but awake helps.
How long before bedtime should the last nap end?
Usually about 3 to 4 hours, so there is enough sleep pressure for bedtime. The schedule above builds this in.
Is it safe for my baby to nap anywhere?
For day naps follow the same safe-sleep rules: on the back, firm flat surface, nothing loose in the cot. Avoid leaving a baby to sleep unsupervised in car seats or bouncers for long periods.
