Understanding Sleep Needs for Your 11 Month Old

By 11 months, you've weathered enough sleep challenges to earn an honorary degree in pediatric sleep science! Your little explorer is busy mastering new skills daily (hello, almost-walking!), which makes quality sleep more crucial than ever.

At this age, most babies need 12 - 14 hours of total sleep within a 24-hour period. This typically breaks down to:

• 10 - 12 hours of nighttime sleep
• 2 - 3 hours of daytime sleep across 1 - 2 naps

But here's what nobody tells you: these are averages, not rules. Your baby might need slightly more or less sleep, and that's perfectly okay! The key is watching their unique sleep cues and energy levels rather than fixating on specific numbers.

What matters most is that your little one wakes up refreshed and has enough energy to tackle their busy day of discovery (and perhaps some mischief!).

Editor's Note

Editor's Note: For children who were born early, we go by their adjusted age for sleep development. Each child is unique, and sleep needs vary. The following information is a guide - don’t worry about meeting exact totals.

Sample 11 Month Old Sleep Chart

• Average total sleep: 12 - 14 hours
• Number of naps: 1 - 2
• Goal daytime sleep: 2 - 3 hours
• Wake windows: 3.5 - 4.5 hours

Wake Windows For Your 11 Month Old

Wake windows—those magical stretches of time your baby can comfortably stay awake between sleeps—are sleep schedule game-changers. At 11 months, most babies thrive with 3.5 - 4.5 hour wake windows.

A well-timed schedule might look like:

• Morning wake window: 3 - 3.5 hours
• Midday wake window: 3 - 3.5 hours
• Pre-bedtime wake window: 3.5 - 4 hours

Why do wake windows matter so much? Because putting your baby down too early can lead to short naps and bedtime battles, while waiting too long often results in an overtired, cranky little human who, ironically, fights sleep even harder.

Watch for those sleepy cues! Rubbing eyes, tugging ears, or becoming suddenly fussy are your baby's way of saying, "Hey, I'm ready for some shut-eye!"

Sample Sleep Schedule for 11 Month Olds

Ready for a roadmap to sleep success? Here's a sample schedule to adapt to your baby's unique needs:

Two-Nap Schedule:

• 7:00 AM: Good morning! Wake up and breakfast time
• 10:00 - 11:30 AM: Morning nap (1.5 hours)
• 11:30 AM: Lunch
• 3:00 - 4:00 PM: Afternoon nap (1 hour)
• 7:30 PM: Begin bedtime routine
• 8:00 PM: Bedtime

Transitioning to One-Nap Schedule:

• 7:00 AM: Good morning!
• 12:00 - 2:00 PM: Midday nap (2 hours)
• 7:00 PM: Start bedtime routine
• 7:30 PM: Bedtime

Remember, this isn't a prescription—it's inspiration! Your baby's actual schedule might vary based on their temperament, recent developmental leaps, or family routines.

Top Tips For Better Sleep at 11 Months Old

Sleep can still be challenging at this age, but these science-backed strategies can help:

Embrace routine consistency - Your baby's developing brain craves predictability. A consistent sequence of activities before naps and bedtime (like book, song, sleep sack, cuddle) signals that sleep time is coming.

Create a sleep sanctuary - A dark room, a white noise machine, and a comfortable temperature (68 - 72°F) can work wonders for sleep quality.

Watch for the nap transition - Some babies are ready to drop to one nap around this age. Signs include consistently refusing the second nap or taking forever to fall asleep at bedtime.

Honor the wind-down - Calm activities in the 30 minutes before sleep help transition from play mode to sleep mode. Save the tickle fights for earlier in the day!

Respect developmental leaps - Standing in the crib? Practicing new words? These exciting milestones can temporarily disrupt sleep. Patience and consistency will get you through - ensure that your baby is getting enough practice of new skills during the day!

You're not failing if sleep isn't perfect. The relationship your child builds with sleep now is more important than hitting specific metrics.

Can I Sleep Train My 11 Month Old?

Absolutely yes! In fact, 11 months can be an ideal time for sleep training if your baby still struggles with independent sleep. At this age, your little one has the cognitive ability to learn new sleep habits, and they're not yet at the peak of separation anxiety that often comes around 18 months.

There are multiple approaches to consider:

• Gradual withdrawal methods, where you slowly reduce your presence
• Chair method, where you stay in the room but offer minimal intervention
• Check-and-console approaches with timed check-ins
• Full extinction methods if that aligns with your parenting philosophy

The science shows that sleep training is safe and effective when done consistently and with love. What matters most is choosing an approach that honors both your baby's needs and your parenting values.

Your calm energy directly impacts your baby's sleep readiness. When you approach bedtime with confidence (even if you have to fake it sometimes!), your little one picks up on that reassuring vibe.

11 Month Old Sleep Schedule FAQs

Q: My 11 month old suddenly started waking at night again. What's happening?

A: This is often due to developmental leaps, teething, or separation anxiety. Maintain consistent responses while offering reassurance. This phase will pass with consistency!

Q: Should I wake my baby from naps to maintain our schedule?

A: Generally, let your baby complete sleep cycles (about 45 minutes). However, if naps regularly exceed 3 hours and interfere with night sleep, a gentle wake-up may help protect bedtime. We recommend not waking if your baby is sick; let them rest!

Q: My baby fights the second nap but seems too tired with just one. What now?

A: You're likely in the nap transition zone! Try alternating between one and two naps as needed, or offer an earlier bedtime on one-nap days until your little one adjusts.

Q: Why does my baby wake up at 5 AM every morning?

A: Early waking can result from overtiredness, too much daytime sleep, or simply being an early bird. Try adjusting bedtime slightly later or earlier by 15-minute increments (counterintuitive but sometimes effective!), and ensure the room stays dark until your desired wake time.

Q: How do I handle daycare nap schedules that differ from our home routine?

A: Focus on consistency where you can control it (weekends and bedtimes). Many babies adapt to having different schedules in different environments, and that flexibility is actually a valuable skill!

Conclusion

Navigating your 11 month old's sleep schedule is part science, part art, and a whole lot of patience. Remember that good sleep isn't just about following rigid rules—it's about helping your child develop a healthy relationship with rest.

Some days will go perfectly according to plan. Others... well, not so much! That's not failure—that's parenting in real life.

The most important thing? Your love and consistency are building your baby's sense of security, whether sleep comes easily or presents challenges. You're not just helping them sleep—you're teaching them that the world is safe, predictable, and full of people who care for them.

Trust your instincts, adapt these guidelines to fit your unique child, and give yourself grace through the process. Before you know it, this phase will be a distant memory—one that probably feels both eternally long and impossibly fleeting all at once.