Sleep is one of the most essential aspects of a baby’s growth and development. It plays a critical role in brain function, emotional regulation, and overall health. However, the number of naps a baby needs per day changes as they grow, making it important for parents to adjust sleep schedules accordingly. Understanding how many naps your baby should take per day and how to structure them can help establish a consistent routine that promotes better sleep quality both during the day and at night.
In this detailed guide, we will explore the ideal number of naps by age, how long naps should last, signs that indicate your baby is ready to drop a nap, and tips for creating an effective nap schedule. By the end of this article, you will have a clearer understanding of how to ensure your baby gets the right amount of rest.
Why Are Naps Important for Babies?
Naps play a crucial role in helping babies meet their total daily sleep requirements. While nighttime sleep is essential, daytime naps help prevent overtiredness and contribute to better mood regulation, learning, and growth. Babies who do not get enough naps can become fussy, overtired, and have difficulty sleeping at night.
The Benefits of Naps
- Supports Brain Development – Sleep helps babies process new information and strengthens cognitive function.
- Prevents Overtiredness – Babies who miss naps may become fussy and struggle with nighttime sleep.
- Improves Mood and Behavior – Well-rested babies are generally happier and more adaptable to new situations.
- Aids Physical Growth – Growth hormones are released during sleep, contributing to development.
- Promotes Better Nighttime Sleep – Contrary to the belief that skipping naps helps babies sleep longer at night, adequate daytime sleep actually supports nighttime sleep.
How Many Naps Should Babies Take? (Age-Based Guide)
The number of naps a baby needs per day varies by age. Below is a detailed guide outlining the typical nap schedule for different stages of infancy and early childhood.
Newborns (0–3 Months): 4–6 Naps Per Day
Newborns have immature sleep cycles, which means their sleep is highly fragmented. They sleep for short periods throughout the day and night, usually 14–17 hours total within a 24-hour period.
- Number of naps: 4–6 per day
- Nap length: 30 minutes to 2 hours
- Wake windows: 30–90 minutes (babies can only stay awake for short periods before needing sleep again)
- Total sleep needed: 14–17 hours per day
Tips for Newborn Naps:
- Follow baby’s natural cues rather than a strict schedule.
- Provide a calm and quiet environment to encourage restful sleep.
- Swaddling and white noise can help newborns sleep longer.
Infants (4–6 Months): 3–4 Naps Per Day
At around 4 months, babies begin developing more predictable sleep patterns, making it an ideal time to introduce a nap routine. However, many babies go through a 4-month sleep regression, which can temporarily disrupt sleep.
- Number of naps: 3–4 per day
- Nap length: 30 minutes to 2 hours
- Wake windows: 1.5–2.5 hours
- Total sleep needed: 13–16 hours per day
Tips for This Stage:
- Introduce a consistent nap schedule based on wake windows rather than set times.
- Encourage naps in the crib or bassinet rather than only in arms or car seats.
- Ensure a dark, quiet sleep environment to promote longer naps.
Babies (6–9 Months): 2–3 Naps Per Day
Most babies transition from 3–4 naps down to 2–3 naps per day by the time they reach 6 months. The third nap (typically in the late afternoon or early evening) often becomes shorter and eventually disappears.
- Number of naps: 2–3 per day
- Nap length: 1–2 hours
- Wake windows: 2.5–3.5 hours
- Total sleep needed: 13–15 hours per day
Common Challenges:
- Some babies begin to resist the third nap, making it difficult to maintain a routine.
- Sleep regressions may occur due to teething, increased mobility (rolling, crawling), and separation anxiety.
Babies (9–12 Months): 2 Naps Per Day
By 9 months, most babies have fully transitioned to a 2-nap schedule (a morning nap and an afternoon nap). These naps are longer and more predictable.
- Number of naps: 2 per day
- Nap length: 1–2 hours each
- Wake windows: 3–4 hours
- Total sleep needed: 12–14 hours per day
Signs Your Baby is Ready for 2 Naps:
- Struggles to fall asleep for the third nap.
- Takes longer naps in the morning and afternoon.
- Consistently skips the third nap without becoming overtired.
Toddlers (12–18 Months): 1–2 Naps Per Day
By 12–15 months, babies often transition from two naps to one longer nap per day. However, some still need two naps until 18 months before fully adjusting.
- Number of naps: 1–2 per day
- Nap length: 1.5–3 hours
- Wake windows: 4–5 hours
- Total sleep needed: 12–14 hours per day
Toddlers (18 Months–3 Years): 1 Nap Per Day
By 18 months, most toddlers take just one nap per day, typically in the early afternoon. This nap continues until around age 3, when some children start resisting naps.
- Number of naps: 1 per day
- Nap length: 1.5–3 hours
- Wake windows: 5–6 hours
- Total sleep needed: 11–13 hours per day
Signs Your Baby is Ready to Drop a Nap
Babies naturally drop naps as they grow, but knowing when to transition can be tricky. Here are some signs that indicate it’s time to reduce naps:
- Takes longer to fall asleep at nap time.
- Nap lengths become shorter or are skipped altogether.
- Nighttime sleep becomes disrupted, with frequent wakings.
- Consistently fighting one of their naps for 1–2 weeks.
Tips for a Successful Nap Routine
- Stick to a consistent schedule – Offer naps at the same time every day.
- Create a sleep-friendly environment – Use blackout curtains, white noise, and comfortable temperatures.
- Follow a calming pre-nap routine – A short routine signals it’s time for sleep.
- Avoid overtiredness – An overtired baby will have trouble falling and staying asleep.
- Be flexible – Growth spurts, regressions, and developmental changes may require schedule adjustments.
Final Thoughts
Understanding your baby’s changing nap needs is crucial for fostering healthy sleep habits that contribute to their overall well-being. As babies grow, their sleep patterns evolve, requiring adjustments in their daily routines to ensure they receive adequate rest. By following age-appropriate nap schedules, parents can help their little ones establish a consistent sleep foundation that supports physical, cognitive, and emotional development.
Nap transitions can be particularly challenging, as they often coincide with major developmental milestones, such as learning to crawl, stand, or walk, which can temporarily disrupt sleep patterns. It is essential for parents to remain patient and adaptable, recognizing that every baby is unique and may transition at their own pace. Paying close attention to sleep cues—such as rubbing eyes, yawning, or fussiness—can help guide when to put a baby down for a nap and prevent overtiredness, which can make it harder for them to fall asleep.
While establishing a routine is key, flexibility is equally important. Some days, babies may need slightly longer naps due to growth spurts, teething, or illness, while other days they may resist sleep entirely. Providing a calm and soothing pre-nap routine, such as reading a book, dimming the lights, or playing soft music, can signal to the baby that it’s time to rest.
Ultimately, a well-structured yet flexible nap schedule helps ensure that both baby and parent experience smoother transitions, more restful nights, and happier wakeful periods during the day.
