One of the many challenges of being a new parent is trying to figure out how much sleep your baby should be getting and when. Most parents find themselves constantly searching the internet with questions like, “How many naps should my 5-month-old be taking?” or “What time should my 9-month-old go to bed?”

While this search could lead to a schedule developed for the “average” baby, you may find that the “ideal” schedule doesn’t seem to fit your baby and their unique sleep needs.

Which is why we’ve written a short guide to give you an idea of what to aim for with each age group.

Remember, though, that sleepy cues are just as important as following awake windows or any type of schedule. Your baby will show you they are ready for sleep by yawning, becoming fussy, refusing to eat, shaking their head from side to side, etc. - and we want to make sure to honor those sleepy cues!

0-3 Months:

In the newborn stage, your baby is adjusting to life outside the womb, and sleep is pretty chaotic at this stage. This is normal! We want to follow our baby's lead, but also make sure we are helping provide the optimal sleep environment and awake windows from the start. Awake windows at this stage are between 60-90 minutes, with the morning always being the shortest. Don't stress about a schedule at this age. Enjoy the newborn phase because it will be over before you know it. If you have no idea where to start with sleep or how to lay those healthy foundations, check out our newborn sleep class which teaches you the A-Z's of newborn sleep!

4-6 Months:

Your baby has graduated from the newborn stage and so has their sleep patterns! This means you might start seeing stretches of night sleep between 6-9 hours or possibly even longer without your baby needing to eat as often overnight. Keep in mind that naps can still be a bit inconsistent at this stage. Follow awake windows between 1.5-2.5 hours (morning always being the shortest). You also want to try and follow a 12-hour sleep cycle, aligning morning wake-up time with bedtime (so 6am-6pm, 7am-7pm, or 8am-8pm). Your baby will probably stay on 4 naps until 5.5-6 months. With four naps, it’s hard to make a sample schedule, but once your baby is down to three naps, you can use this as a guide:

7-9 Months:

Between 7-9 months, your baby may start showing signs of dropping that third nap. Make sure you aren't dropping it prematurely, though. If you have seen a shift in your baby's sleep, make sure to give it at least two weeks of seeing those patterns consistently before changing anything. At this age, awake windows lengthen to approximately 2-3/3.5 hours (only 2 hours before 1st nap and up to 3/3.5 hours before bed). Awake windows in between other naps should be about 2/2.5 hours.

Sample schedule for a 3-nap baby:

Sample schedule for a 2-nap baby (usually after 8 months):

10-12 Months:

At 10 months, it is likely your baby is now on two naps and is following a schedule that aligns with the clock (finally)! That first awake window might lengthen a bit to 2.5 hours, but keep in mind that most babies still stay at that morning awake window of 2 hours for a few more months. Follow awake windows of 2-2.5 hours in the morning, 2.5-3 hours between the two naps, and 3.5-4 hours before bedtime. Again, know your baby and what they can handle, as all babies are different!

If your baby is still struggling with naps or night sleep at this stage, I suggest taking our 4-12 month class.

13 - 15 Months:

Your baby has turned one! Where did the time go?! At this stage, you should now be following a by-the-clock schedule (while keeping awake windows in mind) and your baby's sleep should be pretty predictable. Keep that second nap as long as you can; many parents drop this too early! We recommend waiting until at least 14 months, and ideally closer to 18 months. Ideal two-nap schedules at this age will look similar to the last chart, with the second nap just being a little bit later...

16 - 18 Months:

At this age, your child should be down to just the afternoon nap, or at least moving in that direction. You may notice your baby's naps start shifting, or one becomes really short or refused all together. When shifting to a one-nap schedule, you gradually lengthen the morning awake window and move bedtime up to close the gap. Ideal one-nap schedules could be…

This can all seem a bit confusing to navigate at first, but once you start to follow both a schedule and awake windows, it will start to feel more natural. Remember that even slow progress is progress, and consistency is key. Trying to change your child’s schedule too often for fear that it isn’t working is only going to make it more challenging for your child.

If it becomes frustrating or overwhelming, you can always reach out for help. Our goal is to support you and guide you along this beautiful journey. Feel free to contact us for guidance, or try our nap training guide that will walk you through the exact process of shifting your child’s naps! You may also want to look into our newborn sleep course or 4-12 month sleep course.

Sample sleep schedules for 0-18 months

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