Getting the right amount of sleep is essential for a child’s development, and naps play a crucial role in that. But how many naps should your child be taking at different ages? Understanding nap patterns can help ensure your little one is well-rested and thriving. Proper nap schedules can also prevent sleep deprivation, improve mood, and enhance cognitive development.

In this guide, we’ll break down the number of naps children typically need by age, from newborns to preschoolers, and provide expert tips to help establish healthy sleep habits.

Naps for Newborns (0 - 3 Months)

Newborns sleep a lot, often between 14 - 17 hours per day. Their sleep is highly irregular, and they usually take 5 - 6 naps throughout the day. These naps can range from 30 minutes to 2 hours, and wake windows between naps are 35 - 90 minutes depending on their developmental stage. Total daytime sleep amounts to 6 - 8 hours.

Naps for Infants (4 - 6 Months)

As babies grow, their sleep becomes more structured. They typically need 3 - 4 naps per day, with each nap lasting between 30 minutes to 2 hours. Wake windows lengthen to 1.5 - 2.5 hours, and total daytime sleep decreases to 3.5 - 4.5 hours. Around 4 months, sleep regression may occur, making it challenging to maintain a routine.

Naps for 7 - 9 Month Old Babies

By 7 months, most babies transition to 2 - 3 naps per day. A common schedule includes a morning nap, an afternoon nap, and sometimes a short late-afternoon nap. Each nap may last 1 - 2 hours, with wake windows ranging from 2.5 - 3.5 hours. Some babies experience a nap transition during this period, dropping the third nap altogether.

Naps for 10 - 12 Month Old Babies

Around their first birthday, babies settle into a 2-nap routine: one in the morning and one in the afternoon. Total daily nap sleep falls to 2 - 3 hours, with each nap lasting 1 - 1.5 hours. Wake windows extend to 3.5 - 4.5 hours. Around 11 - 12 months, another sleep regression is common, which may temporarily disrupt the nap schedule.

Naps for 12 - 18 Month Old Toddlers

Between 12 - 18 months, toddlers typically transition from two naps to one nap per day, usually in the early afternoon. This nap often lasts 1.5 - 3 hours, and wake windows lengthen to 5 - 6 hours. Sleep regressions and nap transitions may still occur, particularly around 15 - 18 months.

Naps for 18 Month Old - 3 Year Old Toddlers

Most toddlers continue with one nap per day, which lasts 1 - 3 hours. By the time they reach 2 - 3 years old, naps may become shorter, but they are still essential for energy and mood regulation. Wake windows remain at 5 - 6 hours, and a sleep regression is common around 2 - 3 years.

Naps for 3 - 5 Year Old Preschoolers

By age 3 - 4, many children start phasing out naps altogether. If they do nap, it’s usually 30 minutes to 1.5 hours long. Wake windows extend to 6 - 12 hours, depending on the child's individual sleep needs. By 4 - 5 years, naps are mostly eliminated, but some children still benefit from quiet rest time to recharge.

When Do Kids Stop Napping?

Most children stop napping between 3 - 5 years old, though some continue until age 6. Signs that a child is ready to stop napping include difficulty falling asleep at night, resisting naps consistently, or not seeming tired in the afternoon. If your child is still active and alert without a nap, it may be time to transition to quiet time instead.

Tips for Healthy Napping

• Create a calming pre-nap routine: Engaging in relaxing activities such as reading a book, gentle rocking, or soft lullabies can help your child transition smoothly into naptime.
• Make the environment sleep-friendly: Keep the room dark, cool, and quiet to promote restful sleep. Using blackout curtains, white noise machines, and a comfortable sleep space can improve nap quality.
• Follow wake windows: Avoid overtiredness by putting your child down before they become fussy. Babies and toddlers have specific wake windows that should be followed for optimal sleep. An overtired child may struggle to fall asleep and take shorter naps.
• Watch for transitions: Be flexible and adjust nap schedules as needed, especially during developmental milestones and sleep regressions. Signs of a needed transition include taking longer to fall asleep, resisting naps, or waking up earlier than usual.
• Limit screen time: For the older kiddos, reducing screen exposure at least an hour before naptime can help signal to the brain that it’s time to wind down. Blue light from screens can interfere with melatonin production, making it harder for your child to feel sleepy.
• Encourage independent sleep: Teaching your child to self-soothe by placing them down drowsy but awake can help them learn to fall asleep on their own, leading to longer and more restful naps.
• Monitor nap lengths: While naps are beneficial, excessively long naps can interfere with nighttime sleep. Keeping nap durations within recommended ranges ensures a balanced sleep schedule.

Napping by Age FAQs

Q: How do I know if my baby is getting enough daytime sleep?

A: Look for signs of overtiredness, such as frequent fussiness, rubbing eyes, or difficulty falling asleep at night. If your baby seems cranky or has trouble staying asleep, they may need more daytime rest.

Q: What are wake windows, and why are they important?

A: Wake windows refer to the amount of time a baby or toddler can stay awake between naps. Following age-appropriate wake windows helps prevent overtiredness, which can make it harder for babies to fall and stay asleep.

Q: What should I do if my baby refuses to nap?

A: If your baby resists naps, check for signs they might be transitioning to fewer naps, adjust their wake windows, and ensure they have a calm pre-nap routine. Consistency is key!

Q: How can I help my baby nap longer?

A: Create a sleep-friendly environment by keeping the room dark, using white noise, and maintaining a consistent nap routine. Also, ensure your baby is well-fed and comfortable before naptime.

Q: Why is my baby suddenly waking up early from naps?

A: Short naps can be caused by overtiredness, nap transitions, or changes in sleep needs. Try adjusting wake windows, ensuring they’re getting enough total sleep, and keeping a consistent nap routine.

Q: When should I transition my baby from three naps to two?

A: Most babies drop to two naps between 6 - 9 months when they can stay awake for longer stretches. Signs of readiness include resisting the third nap and taking longer to fall asleep.

Q: How do I know when to drop the last nap?

A: When your toddler consistently fights naptime, stays energetic without napping, starts waking up early in the morning, and has trouble falling asleep at bedtime, it may be time to transition to quiet time instead of naps.

Q: Is it okay if my toddler skips naps some days?

A: Yes, occasional skipped naps are normal, especially during nap transitions. However, ensure they get enough nighttime sleep to make up for lost daytime rest.

Conclusion

Every child is different, and nap needs can vary. The key is to follow your child’s cues and establish a routine that supports their growth and development. A well-rested child is a happy, healthy child! Ensuring proper nap durations and sleep schedules will contribute to better nighttime sleep, improved behavior, and overall well-being.