My favourite nap schedules for ages 4 months+
Have you ever typed this in Google:
”How many naps does my 6 month old need?”
”When should my baby nap?”
”When do I cut a nap?”
Naps are a key component of a child’s sleep, but scouring the internet for answers can sometimes be more confusing than helpful.
Not to worry! I have done the hard work for you and have compiled my favourite nap & bedtime schedules for babies 4 months and up.
Be sure to save this post for quick and easy reference as your little one grows!
It is important to note that babies under 4 months of age have not yet developed their natural circadian rhythm. More information on the newborn/infant schedule can be found in my blog titled:
Eat.Play.Sleep, The Ideal Newborn Schedule.
3 Nap Schedule
Babies usually transition to 3 naps/day between 4-5 months, and stay on this schedule until they are between 6-9 months.
My favourite 3 nap schedule:
Waketime: between 6-7am
Nap 1: in bed between 8:30/9am
Nap 2: in bed between 12-1pm
Nap 3: 3:30pm *catnap
Bedtime: in bed between 6-7pm
The goal is for nap 1 and nap 2 to last 1.5-2 hours in length, whereas nap 3 is just a catnap to help bridge the gap to bedtime. This catnap should only last one sleep cycle (between 30-50 minutes), and is the preferable nap to be taken on-the-go if needed, whether that is in the car, in a stroller, in the carrier, etc.
2 Nap Schedule
Babies typically transition to 2 naps/day between 6-9 months, and stay on this schedule until they are between 15-18 months.
My favourite 2 nap schedule:
Waketime: between 6-7am
Nap 1: in bed between 8:30/9am
Nap 2: in bed between 12-1pm
Bedtime: in bed between 6-7pm
Often times with this schedule you will find your child beginning nap 2 closer to 1pm, and sometimes even 1:30pm. This is completely normal and you will see it shift earlier once they move to 1 nap/day.
The goal is for each nap to last 1.5-2 hours in length.
1 Nap Schedule
Babies typically transition to 1 nap/day between 15-18 months, and stay on this schedule until they drop their nap completely between 3-5 years.
My favourite 1 nap schedule:
Waketime: between 6-7:30am
Nap: in bed between 12:30-1pm
Bedtime: in bed between 6-8pm*
When your child first transitions to 1 nap/day they may find it difficult to get to 12pm. If this is the case you can start their nap around 11:30am, and shift it by 15 minutes every couple of days until you get to 12:30-1pm.
The goal is for this nap to last at least 1.5-2 hours in length.
*children who are in the early stages of this schedule will need an earlier bedtime
but that time can be extended to 7-8pm as they get older.
Bedtime
Approach bedtime with a flexible mind.
With all 3 schedules I suggest a bedtime between 6-7pm (routine is done and your child is in bed ready for sleep), however, there are going to be instances when this is not what your child needs.
For example, if your child misses or skips a nap during the day they are going to benefit from an early bedtime. In this case, bedtime can be as early as 5:30pm (trust me… it’s not as scary as it sounds!) or even 6-6:30pm for the older kiddos.
And on the other side of it, as your toddler grows and gets older they will be able to handle a later bedtime of 7-8pm.
The best indicator for when your child should go to bed is their mood, temperament, and possible sleepy cues in the early evening. Pay attention to these signs as this is your child telling you that they are ready for sleep!
If you’re child is struggling with a nap transition, view my support packages here and let’s get your family back to feeling rested!
