One of the most common questions parents ask me is: “How many naps should my child be taking?”
While every child is unique, age-appropriate nap schedules provide a helpful framework that supports better naps and night sleep, improved mood, and smoother bedtimes. If a child naps too much, too little, or at the wrong time of the day, night sleep often suffers too.
Below is a breakdown of nap schedules by age, from newborn through age three, along with tips to help you know when adjustments are needed.
Why Nap Schedules Matter
Naps are essential for:
- Brain development
- Emotional regulation
- Preventing overtiredness
- Supporting longer stretches of night sleep
When naps align with your child’s age and sleep needs, sleep becomes easier and more predictable.
0–2 Months
Typical naps per day: 4-6+
Awake time: 45-60 minutes
Nap length: 20 minutes to 2 hours
At this stage, there is no true schedule. Newborns sleep around the clock and naps are driven by hunger and fatigue. Flexibility is key.
What to focus on:
- Watching sleepy cues (red eyebrows, zoning out, fussiness)
- Offering naps frequently
- Keeping wake windows short
Sample Schedule:
- 7:00am – Wake
- 7:45am – Nap 1
- 9:45am – Nap 2
- 11:45am – Nap 3
- 1:45pm – Nap 4
- 3:45pm – Nap 5
- 5:45pm – Nap 6
- Evening cluster feeds and possibly more short naps depending on the timing of bedtime
3-5 Months
Typical naps per day: 3-4
Awake time: 1.5-2 hours
Nap length: 30-90 minutes
Sleep starts becoming a little more predictable around this age. Consistent wake windows are more important than the clock. Naps will still vary in length as the daytime sleep continues to organize in the brain.
Common challenges:
- Short naps
- Difficulty linking sleep cycles
Sample Schedule:
- 7:00am – Wake
- 8:30am- Nap 1
- 11:15am- Nap 2
- 2:00pm- Nap 3
- 4:45pm- Nap 4
- 7:00pm – Bedtime
Some babies can manage 3 naps closer to 5 months.
6-8 Months
Typical naps per day: 2-3
Awake time: 1.5–3.5 hours
Nap length: 1–2 hours
This is often the sweet spot for naps. Most babies thrive on:
- Morning nap
- Midday nap
- Short late-afternoon nap
Sample Schedule:
- 7:00am – Wake
- 9:00-10:00am – Nap 1
- 12:30-2:00pm – Nap 2
- 4:30-5:00pm – Nap 3
9-11 Months
Typical naps per day: 2
Awake time: 2-4 hours
Most babies have dropped their 3rd nap by this age.
Sample Schedule:
- 7:00am – Wake
- 9:30-11:00am – Nap 1
- 2:00-3:30pm – Nap 2
12-18 Months
Typical naps per day: 1-2
Awake time: 4-5.5 hours
Most toddlers make the transition from 2 naps to 1 between 15-18 months.
Signs your toddler is ready for one nap:
- Refusing one nap consistently
- Difficulty falling asleep at bedtime
Two-Nap Day:
- 7:00am – Wake
- 9:30-10:30am – Nap 1
- 1:30-3:00pm – Nap 2
One-Nap Day:
- 7:00am – Wake
- 1:00–3:00pm – Nap
18 Months – 3 Years
Typical naps per day: 1
Awake time: 4-7 hours
Nap length: 1–3 hours
A single midday nap supports mood, learning, and nighttime sleep at this age. A well-timed nap actually protects bedtime rather than ruining it.
Common concerns:
- Nap refusal
- Short naps
Sample Schedule:
- 7:00am – Wake
- 1:00-3:00pm – Nap
Signs Your Child’s Nap Schedule May Need Adjusting
- Frequent night wakings
- Early morning wake-ups
- Bedtime battles
- Very short or skipped naps
Nap schedules by age are guidelines, not rules. The goal isn’t perfection, it’s finding a rhythm that supports your child’s sleep and your family’s day.
If you’d like more details on what your child’s ideal schedule should be, you can take this quiz to find out: https://tulsapediatricsleepconsulting.com/schedulegenerator/
If naps still feel confusing or night sleep isn’t improving despite your best efforts, personalized support can make a big difference!
Book a consultation for a personalized sleep plan and step-by-step support.