Naps. As parents, we know we need them – and we’re fairly sure our children do too, although they sometimes take a bit of convincing. But figuring out how much sleep your baby or toddler needs, how to handle catnapping, and what to do when naps start affecting night sleep can feel overwhelming. This guide walks you through everything you need to know about baby and toddler naps, from birth through to the preschool years.

Why Naps Matter for Babies and Toddlers

Emotional, Cognitive, and Developmental Benefits

Daytime sleep is more than just a break for parents. Naps play a critical role in your child's emotional regulation, stress reduction, and cognitive development. Well-rested babies are generally more content, less prone to meltdowns, and more capable of engaging with their environment.

How Naps Improve Feeding and Night Sleep

Naps also help regulate appetite and support better feeding during awake times. Poor nap habits can contribute to overtiredness, which often leads to disrupted night sleep.

Baby Nap Needs by Age: A Complete Breakdown

Newborns (0–4 Months): Frequent, Short Naps

Newborns typically need 3 to 5 naps per day, totaling 6 to 6.5 hours of daytime sleep. Their sleep cycles are still developing, and they may nap anywhere and anytime.

Wake window: 45 minutes to 1 hour

4–12 Months: Transitioning from 4 to 2 Naps

This stage includes major transitions. Most babies drop from 4 to 3 naps around 4–6 months, then from 3 to 2 naps between 6–8 months. Total daytime sleep typically reduces to 2.5 to 3.5 hours.

Wake window: 1.5 to 3 hours, increasing with age

Note: Motion naps (in the car or stroller) may become less restorative. Aim for at least one stationary nap per day at home.

12–24 Months: One Nap and Nighttime Impact

Between 12 and 18 months, most toddlers move from 2 naps to 1. By age 2, most are down to one nap lasting 1.5 to 2.5 hours.

Wake window: 4 to 6 hours

Be mindful: Poor nap quality or overtiredness can begin to affect night sleep. If this happens, review your nap routine and consider changes in timing or length.

When Do Toddlers Drop Naps Completely?

The final nap usually disappears between 2.5 and 3.5 years. However, some children may continue napping until age 4. Night sleep typically lengthens once the final nap is dropped.

How to Handle Catnapping and Short Daytime Sleep

Why Catnapping Happens

Catnapping often emerges around 8–18 weeks. It’s a normal developmental stage linked to the emergence of more mature sleep cycles. These short naps aren’t necessarily a sign something is wrong.

Strategies to Extend and Consolidate Naps

Offer naps in a quiet, darkened environment

Implement a consistent pre-nap routine

Allow time for resettling if your baby wakes early

Ensure wake windows are appropriate for age

Tips to Make Nap Time Easier and More Consistent

Creating a Pre-Nap Routine

Just like bedtime routines, pre-nap rituals help signal to your baby that it’s time to rest. This could be reading a book, singing a lullaby, or a quiet cuddle.

Sleep Associations That Help

Keep conditions consistent between naps and bedtime. If your baby uses a swaddle or sleep sack at night, use it during naps too.

The Ideal Sleep Environment

Aim for a dark, calm, and quiet room. Use white noise if needed, and reduce stimulation before sleep.

Nap Timing and Avoiding Overtiredness

Consistent nap timing helps regulate your child's circadian rhythm. While strict routines don’t work for every family, a predictable rhythm supports better sleep.

Why Feeding Right Before Naps May Not Help

Feeding just before a nap can sometimes lead to reflux or digestive discomfort. A 20- to 60-minute gap between feeding and sleep may be more comfortable for your baby.

Settling Techniques for Better Nap Transitions

Why Babies Settle Easier at Night

Nighttime sleep is supported by stronger physiological sleep drives and melatonin release. During the day, this drive is weaker, making naps feel harder.

Age-Appropriate Settling Techniques

Newborns may respond to hands-on techniques like patting or rocking

Older babies and toddlers often need more space and time to settle independently

Try to keep your settling approach consistent across naps and nighttime.

When to Seek Help with Naps

If your baby consistently fights naps, naps are very short despite your best efforts, or nap struggles are disrupting night sleep, it might be time to consult a sleep professional.

Bonus: Sample Nap Schedules by Age

3 Months Old

Nap 1: 8:30am (45 min)

Nap 2: 11:00am (1 hr)

Nap 3: 2:00pm (1 hr)

Nap 4: 4:30pm (30 min)

6 Months Old

Nap 1: 9:00am (1 hr)

Nap 2: 12:30pm (1.5 hrs)

Nap 3: 4:00pm (30 min)

18 Months Old

Nap: 12:30pm (2 hrs)

2.5 Years Old

Nap (if needed): 1:00pm (1.5 hrs)

Frequently Asked Questions

Q: Is catnapping normal in babies?A: Yes, especially between 2–4 months. However, babies benefit from longer, consolidated naps as they get older.

Q: Can naps interfere with night sleep?A: If naps are too long or too late in the day, they might. A well-timed nap schedule usually supports better overnight sleep.

Q: What are wake windows and how do I use them?A: Wake windows are age-based timeframes your baby can stay awake. Following them helps prevent overtiredness and supports smoother naps.

Need a personalized nap plan? Book a consult with our certified baby sleep expert and get a routine tailored to your child's unique needs.