Baby Naps: How Many & How Long Should They Be?

One of the most common questions new parents have is: How many naps should my baby take, and how long should they be? Sleep is crucial for a baby’s growth, brain development, and overall well-being. However, understanding baby naps can be overwhelming, especially when your little one’s schedule changes frequently.

In this comprehensive guide, we’ll walk you through how baby naps evolve over time, how long they should last, and how to establish healthy sleep habits for your baby. We’ll also discuss the importance of daytime sleep and how it impacts nighttime rest.

Why Are Naps Important for Babies?

Babies need a lot of sleep, but they can’t get all their necessary rest at night. That’s where naps come in. According to sleepfull, napping supports your baby’s cognitive, emotional, and physical development. Well-rested babies are happier, more alert, and better able to process new experiences.

On the flip side, skipping naps or having poor-quality naps can lead to an overtired baby, which makes nighttime sleep more difficult. Proper daytime sleep leads to better nighttime sleep patterns.

Baby Nap Schedule by Age

Newborns and infants go through various sleep stages as they grow. Below is a general guideline on how many naps babies need at different ages:

0–3 Months: The Newborn Stage

• Total naps per day: 4–6
• Total nap duration: 4–6 hours
• Ideal wake window: 45–90 minutes

Newborns sleep a lot but in short bursts. Their sleep cycles are irregular, and they typically nap after being awake for only 45–90 minutes. During this stage, babies don’t yet have a defined circadian rhythm, so their sleep patterns are unpredictable.

Read more about newborn sleep patterns from the American Academy of Pediatrics.

3–6 Months: Developing a Routine

• Total naps per day: 3–4
• Total nap duration: 3–5 hours
• Ideal wake window: 1.5–2.5 hours

Around three months, babies start developing more predictable sleep patterns. They may take three or four naps a day, usually lasting 30 minutes to 2 hours.

Learn more about baby-led weaning if your baby is also starting solid foods during this stage.

6–9 Months: Longer Wake Windows

• Total naps per day: 2–3
• Total nap duration: 2.5–4 hours
• Ideal wake window: 2–3.5 hours

By six months, babies typically settle into a two or three-nap schedule. This is when sleep training can help create better sleep habits. Longer wake windows mean your baby is staying awake longer between naps.

Read about the importance of tummy time in helping your baby strengthen muscles for sitting and crawling.

9–12 Months: Transition to Two Naps

• Total naps per day: 2
• Total nap duration: 2–3 hours
• Ideal wake window: 3–4 hours

Most babies drop their third nap by 8–10 months and settle into a more stable two-nap routine. These naps are generally longer and more restorative.

12–18 Months: One Nap Transition

• Total naps per day: 1–2
• Total nap duration: 1.5–3 hours
• Ideal wake window: 4–5 hours

Around 12–15 months, babies begin transitioning to just one nap per day. This is a challenging phase for some babies, but having a consistent nap time (usually after lunch) can help with the transition.

Discover how to balance breastfeeding and solid foods: Breastfeeding vs. Formula

18 Months – 3 Years: One Nap a Day

• Total naps per day: 1
• Total nap duration: 1–2.5 hours
• Ideal wake window: 5–6 hours

Toddlers usually take one solid nap per day, often in the early afternoon. This nap supports growth, behavior regulation, and memory consolidation. According to Sleep Foundation, some children continue napping until age three or four, while others outgrow naps earlier.

How to Help Your Baby Nap Better

Here are some effective tips to ensure your baby gets the best naps:

1. Create a Nap-Friendly Environment

A dark, quiet, and cool room can help your baby sleep longer. Consider using blackout curtains and a white noise machine to block out distractions. Learn more about creating nap-friendly environment for your baby here.

2. Follow Age-Appropriate Wake Windows

Keeping your baby awake too long leads to overtiredness, making it harder to fall and stay asleep. Follow the wake windows mentioned above.

3. Establish a Pre-Nap Routine

Just like a bedtime routine, a consistent nap routine signals to your baby that it’s time to sleep. This could include reading a short book, gentle rocking, or playing soothing music.

4. Put Baby Down Drowsy, Not Asleep

Encouraging self-soothing helps babies learn to fall asleep independently, reducing nap-time struggles in the long run.

5. Be Flexible

Nap schedules will evolve, and there will be off days. Growth spurts, teething, and illness can all affect nap patterns. Adjust accordingly and don’t stress over missed naps.

If your baby is teething, check out our guide on baby teeth pain relief.

Conclusion

Understanding baby naps and how they evolve is key to ensuring your little one gets enough rest. A well-rested baby is a happy baby! Remember to be patient and flexible as every baby is different. By following these guidelines, you’ll be setting the foundation for healthy sleep habits that will benefit your baby for years to come!