One day your baby naps for two hours; the next, they refuse to sleep at all. Naps can feel unpredictable, and it is hard to know whether your baby is getting enough. Knowing how many naps a baby needs at each age, and how long they can stay awake in between, makes the day far easier to plan. Here is a simple guide.
Quick answer: how many naps does a baby need?
- 0 to 3 months: 4 to 6 naps or more; sleep is spread across day and night.
- 4 to 6 months: 3 to 4 naps.
- 6 to 9 months: usually 2 to 3 naps.
- 9 to 15 months: 2 naps.
- 15 to 18 months onwards: most toddlers move to 1 nap.
Typical wake windows
- newborn: 45 to 90 minutes
- 3 to 4 months: 1.5 to 2 hours
- 5 to 7 months: 2 to 3 hours
- 8 to 10 months: 2.5 to 3.5 hours
- 11 to 14 months: 3 to 4 hours
These are rough guides. Watch your baby’s tired signs too: yawning, staring, rubbing eyes and fussing. See understanding baby cues.
A simple nap routine
- Watch for early tired signs and start winding down.
- Do a short version of your bedtime routine: nappy change, sleep bag, a song.
- Darken the room from around 2 to 3 months.
- Put your baby down on their back in their cot, drowsy if possible.
- Keep timing consistent from day to day once a pattern appears.
Short naps and catnaps
Naps of 30 to 45 minutes are very common under 6 months, because that is about one sleep cycle. Many babies link cycles for longer naps as they grow. If your baby wakes happy after a short nap, it may be enough. If they wake upset, try waiting a few minutes or offering gentle comfort to help them resettle.
Signs it is time to drop a nap
- your baby regularly fights one nap for a week or two
- naps are getting shorter
- bedtime keeps getting later, or early morning waking appears
Make changes slowly, and move bedtime a little earlier while your baby adjusts. See a baby bedtime routine that works and baby sleep milestones.
When to talk to your doctor
- your baby is extremely sleepy, hard to wake or too sleepy to feed
- snoring, gasping or pauses in breathing during naps
- sleep problems that come with poor feeding or weight gain
Frequently asked questions
Can my baby nap too much?
Very long daytime naps can affect night sleep in older babies. In the first weeks, wake your baby for feeds if advised by your doctor.
Are naps in the pram or car seat OK?
Occasional naps on the go are fine, but move your baby to a flat, safe sleep space when you can.
What if my baby will only nap on me?
That is common early on. Try one nap a day in the cot and build from there. See baby won’t sleep without being held.
Sources
- NHS: Helping your baby to sleep
- American Academy of Pediatrics, HealthyChildren.org: Healthy Sleep Habits: How Many Hours Does Your Child Need?
- National Sleep Foundation: Napping for children
This guide is general information, not medical advice. If you are worried about your baby’s sleep, talk to your doctor or health visitor.