Sample Baby Sleep Schedules by Age

One of the most common questions new parents have is "what should our day actually look like?" Wake windows give you the building blocks, but translating them into a real schedule with clock times can be tricky.

These sample schedules are based on age-appropriate wake windows and typical sleep needs. They're a starting point, not a prescription. Your baby's natural rhythm, temperament, and hunger cues should always take priority over a printed timetable.

Before you start

A few things to keep in mind:

• Schedules before 3 to 4 months are loose at best. Newborns don't have a circadian rhythm yet. Feed and sleep on demand and don't worry about clock times.
• These assume a 7am wake-up. If your baby wakes at 6am or 8am, shift everything accordingly.
• Nap lengths vary. These schedules assume average nap lengths. If your baby naps shorter or longer, the next wake window starts when they wake, not when the schedule says they should.
• Bedtime is flexible. A 15 to 30 minute variation in bedtime is completely normal from day to day.

Total sleep by age

Age	Total sleep (24 hrs)	Daytime naps	Night sleep
0 to 3 months	14 to 17 hours	4 to 8 hours	8 to 10 hours
4 to 6 months	12 to 16 hours	3 to 4 hours	10 to 12 hours
7 to 12 months	12 to 15 hours	2 to 3 hours	10 to 12 hours
12 to 18 months	11 to 14 hours	1.5 to 3 hours	10 to 12 hours

4 month old schedule (3 naps)

At 4 months, the first wake window is typically the shortest. Many babies can only handle 1.5 hours before that first nap. The last nap is often a short "bridge" nap to prevent overtiredness before bed.

If the third nap is consistently refused, your baby may be ready to stretch wake windows slightly and move to a 2-nap schedule. But at 4 months, most still need three naps. See our guide on sleep regressions if this age coincides with disrupted nights.

6 month old schedule (3 naps, transitioning to 2)

Many babies drop to 2 naps between 6 and 8 months. Signs they're ready: the third nap becomes very difficult to achieve, or they start resisting bedtime because they're not tired enough.

When transitioning from 3 to 2 naps, bedtime often needs to move earlier temporarily. An 18:00 to 18:30 bedtime is normal during the transition while your baby adjusts to longer wake windows.

8 to 9 month old schedule (2 naps)

By 8 to 9 months, most babies are on a solid 2-nap schedule. Wake windows are fairly even through the day, with the last one slightly longer. Nap lengths of 1 to 1.5 hours each are typical. If naps are consistently shorter than an hour, the wake window before that nap may need extending by 15 minutes.

12 month old schedule (2 naps)

Around 12 months, some babies start refusing the second nap. This is usually temporary and related to the 12 month regression, not a genuine readiness to drop to one nap. Continue offering two naps until the pattern holds consistently for 2 to 3 weeks.

15 to 18 month old schedule (1 nap)

The transition from 2 naps to 1 is the biggest schedule shift in the first two years. It takes most families 2 to 4 weeks to fully adjust. During the transition, you may need an earlier bedtime on days when the single nap is short.

Signs your toddler is ready for one nap: they consistently refuse the second nap for 2 or more weeks, they can stay happily awake for 5+ hours without becoming overtired, and they're at least 13 months old.

Tips for making schedules work

Use the schedule as a guide, not a rule. If your baby wakes 30 minutes early from a nap, don't wait until the scheduled time for the next activity. Adjust from the point they actually woke.

Watch your baby, not the clock. Tired cues always override the schedule. If your baby is showing clear signs of tiredness before the wake window is "done," put them down.

Expect variation. No two days will be identical. A shorter morning nap means an earlier afternoon nap. A late wake-up means the whole day shifts. This is normal and healthy.

Keep bedtime as your anchor. While nap timing fluctuates, keeping bedtime within a consistent 30-minute window (e.g. always between 18:30 and 19:00) helps regulate your baby's circadian rhythm.

Don't fight the transition. When a nap drop is happening, there's often a messy week or two where some days need the old schedule and some days need the new one. Go with what your baby gives you each day.

Frequently asked questions

How much sleep does a baby need by age?

Newborns need 14 to 17 hours total, 4 to 6 month olds need 12 to 16 hours, 7 to 12 month olds need 12 to 15 hours, and toddlers aged 12 to 18 months need 11 to 14 hours. These include both daytime naps and overnight sleep.

Should I follow a strict sleep schedule?

No. Sample schedules are a framework, not a timetable. Your baby's hunger and tired cues should always take priority. Use the schedule to give structure to your day while remaining responsive.

When can I start a sleep schedule?

Most babies aren't ready for predictable timing until 3 to 4 months, when their circadian rhythm begins to develop. Before that, feed and sleep on demand. From 4 months, a loose schedule based on wake windows becomes practical.

What if my baby won't follow the schedule?

That's completely normal. Schedules describe what a typical day might look like, not what every day must look like. If your baby consistently resists a particular nap time, the wake window before it may need adjusting. See our wake windows guide for troubleshooting.

Should I wake my baby from naps to protect bedtime?

Sometimes. If a late nap is running so long that bedtime would need to be very late, it's reasonable to wake your baby. A good guideline: avoid naps that end less than 2 to 3 hours before bedtime (depending on age), as this can make settling difficult.