Enter your child's age and wake time. Get a personalized nap and bedtime schedule backed by AAP and AASM guidelines.
| Age | Total Sleep | Naps | Wake Windows |
|---|---|---|---|
| 0-3 months | 14-17 hrs | 4-6+ | 30-90 min |
| 4-6 months | 12-16 hrs | 3 | 1.5-3 hrs |
| 7-9 months | 13-15 hrs | 2 | 2.5-3.5 hrs |
| 10-12 months | 12.5-14 hrs | 2 | 3-4 hrs |
| 13-18 months | 12-14 hrs | 1-2 | 3-6 hrs |
| 18-24 months | 12-14 hrs | 1 | 5-6 hrs |
| 2-3 years | 11-14 hrs | 1 | 5-6 hrs |
| 3-4 years | 10-13 hrs | 0-1 | 5-6 hrs |
| 4-5 years | 10-13 hrs | 0 | Full day |
Sources: AASM (2016), NSF (2015), AAP
Wake windows are clinical guidelines, not rigid rules. They come from pediatric sleep research and organizations like the Cleveland Clinic and the AAP. Most babies fall within these ranges, but every child is different. Use the schedule as a starting point and adjust based on your baby's cues - rubbing eyes, yawning, fussiness, or zoning out are signs they're ready for sleep.
Most babies drop from 3 to 2 naps around 6.5-8 months, from 2 to 1 nap around 13-18 months (average 15-16 months), and from 1 to 0 naps between 3-4 years. The key sign is consistent nap resistance (3-4 days per week for 2+ weeks), not just an occasional bad day. Don't rush transitions - a rough week doesn't mean they're ready.
That's completely normal. This schedule is a framework, not a strict rule. Some babies need slightly more or less sleep. Focus on the wake windows (time between sleep) rather than clock times. If your baby is happy, eating well, and meeting milestones, they're likely getting enough sleep even if it doesn't match a chart perfectly.
Sometimes, yes. If a single nap goes over 2 hours (for babies on 2+ naps) or over 3 hours (for toddlers on 1 nap), it can push bedtime too late. If your baby naps past 4 or 5 PM, it may also interfere with nighttime sleep. The general rule: protect bedtime by capping late naps.