Sleep Needs and Sample Schedules by Age

Understand wake windows, nap transitions, and changing sleep needs as your child grows

Use this guide as a starting point to help determine how much sleep your child may need for optimal health, development, and well-being. These recommendations are averages—some children naturally need slightly more or less sleep than others. Sleep needs can also shift during periods of growth, development, illness, nap transitions, and changing routines.

The goal is to find a balance between restorative sleep and healthy awake time so your child can build enough sleep pressure for naps and bedtime while still getting the rest they need to feel and function well throughout the day.

How Sleep Timing Supports Restful Sleep

Waking your child at a consistent time each morning helps regulate their sleep-wake cycle, making it easier for them to fall asleep at nap time and bedtime. It may also be helpful to wake your child from a nap when needed, since too much daytime sleep can make it harder to build enough sleep pressure for restful nights.

At the same time, overtiredness matters too. When children become overly tired or sleep-deprived, they may seem wired, restless, emotional, or harder to settle. Too little sleep can also contribute to bedtime struggles, disrupted naps, night waking, or early morning waking for some children.

This is why keeping children up later simply to “make them more tired” often backfires. When a child is genuinely overtired, an earlier bedtime is usually more helpful than extending the day even further.

Inadequate sleep can make it harder for children to regulate emotions, handle transitions, concentrate, learn, and engage positively with others throughout the day. Prioritizing healthy sleep supports not only your child’s well-being, but the well-being of your entire family.

Related Resources

Sleep timing is one part of the larger sleep picture. For additional support, see:

Daytime Habits That Support Sleep
Creating Calm Bedtimes
Optimizing the Sleep Environment

Young Infants (3–5 Months)

3 Months

Total Sleep: 14.5–17 hours in 24 hours

Wake Windows: Usually 1.25–1.75 hours

Naps: 4–5 per day

What’s Typical at 3 Months

Sleep is often somewhat inconsistent at this age. Many babies take short naps lasting one sleep cycle—about 30–45 minutes—while others begin connecting sleep cycles for longer naps. Nap lengths and patterns can vary significantly from one day to another.

Wake windows may gradually lengthen throughout the day, with many babies tolerating slightly longer wake windows before bedtime. After shorter naps, some babies may be ready for sleep again sooner, while others can tolerate their usual wake window.

Some babies need support to extend naps or settle back to sleep between sleep cycles. Focus on overall sleep patterns rather than expecting every nap or bedtime to look the same each day.

Example Schedule: Single-Sleep-Cycle Naps

7:00am – Wake Up
8:15–8:50am – Nap 1
10:15–10:50am – Nap 2
12:20–12:55pm – Nap 3
2:25–3:00pm – Nap 4
4:40–5:15pm – Nap 5
7:00pm – Bedtime

Example Schedule: Consolidating Sleep Cycles

7:00am – Wake Up
8:30–9:45am – Nap 1
11:30am–12:45pm – Nap 2
2:30–3:05pm – Nap 3 (single sleep cycle)
4:35–5:10pm – Nap 4 (single sleep cycle)
6:45pm – Bedtime

4 Months

Total Sleep: 14.5–16 hours in 24 hours
Wake Windows: Usually 1.5–2 hours
Naps: usually 3–4 per day

What’s Typical at 4 Months

Around 4 months, sleep patterns begin changing as babies develop more mature sleep cycles. Some families notice increased unpredictability during this stage, while others begin seeing longer and more organized periods of sleep. Some babies begin consolidating naps more consistently, while others take shorter naps lasting one sleep cycle—about 30–45 minutes. It is also common for some naps to remain short while others become longer.

Wake windows often begin stretching at this age, especially later in the day. After shorter naps, some babies may need an earlier next nap, while others still benefit from enough awake time to build healthy sleep pressure before sleeping again.

Some babies begin transitioning from 4 naps to 3 naps during this stage, although others continue needing 4 naps as they approach 5 months. The transition is often gradual. Later naps may become harder to fit into the day or remain shorter as wake windows lengthen. Bedtime may temporarily shift earlier on days when naps are short or the final nap is refused.

Some babies still need support connecting sleep cycles or resettling between naps. Focus on overall sleep patterns and your child’s mood and functioning throughout the day rather than expecting every nap to look the same.

Example Schedule: Shorter Naps

7:00am – Wake Up
8:30–9:10am – Nap 1
10:55–11:35am – Nap 2
1:30–2:10pm – Nap 3
4:10–4:50pm – Nap 4
6:50pm – Bedtime

Example Schedule: Beginning to Consolidate Naps

7:00am – Wake Up
8:45–10:00am – Nap 1
11:45am–1:00pm – Nap 2
3:00–3:40pm – Nap 3 (single sleep cycle)
5:30–5:50pm – Nap 4 (brief cat nap to bridge to bedtime)
7:30pm – Bedtime

5 Months

Total Sleep: 14–15.5 hours in 24 hours
Wake Windows: Usually 2–2.5 hours
Naps: 3 per day

What’s Typical at 5 Months

Sleep patterns may begin becoming more predictable around 5 months as babies develop a stronger circadian rhythm and more consistent sleep pressure throughout the day. Some babies begin consolidating naps more reliably, although short naps are still common and one nap—often the final nap of the day—may remain brief.

Wake windows often continue stretching during this stage as babies settle into a more mature 3-nap rhythm. Many babies begin the month closer to 2 hours between sleep periods and gradually work toward longer wake windows, especially before bedtime. After a short nap, some babies may be ready for sleep again sooner, while others still benefit from enough awake time to build healthy sleep pressure before sleeping again.

The third nap often remains shorter as sleep needs and wake windows evolve. Some families also cap this nap when needed to preserve enough sleep pressure for bedtime.

Nap transitions and changing sleep needs can create occasional schedule variability. Some days may require a slightly earlier bedtime, especially when naps are short or disrupted. A brief fourth nap may still be helpful on days when the first three naps leave too long a stretch before bedtime.

Focus on overall sleep patterns, your child’s mood, and how easily they fall asleep rather than expecting every day to follow the exact same schedule.

Example Schedule: 3-Nap Day

7:00am – Wake Up
9:00–10:15am – Nap 1
12:30–1:45pm – Nap 2
4:15–5:00pm – Nap 3
7:15pm – Bedtime

Older Babies (6–9 Months)

6 Months

Total Sleep: 14–15 hours in 24 hours
Wake Windows: Usually 2–3 hours
Naps: 3 per day

What’s Typical at 6 Months

By 6 months, sleep patterns often begin feeling more predictable as babies develop stronger sleep pressure, more mature sleep patterns, and a more consistent daily rhythm. Some babies begin consolidating naps more reliably, although short naps can still occur.

Wake windows typically continue stretching during this stage, especially before bedtime. Many babies begin closer to 2.25 hours between sleep periods and gradually tolerate longer periods of awake time as the month progresses.

As wake windows lengthen, the third nap may need to remain brief so it can fit into the day without pushing bedtime too late or reducing sleep pressure before bed. Some babies naturally take a short final nap, while other families cap it when needed.

Sleep can still vary from day to day. Short naps, developmental changes, teething, illness, or increased mobility may temporarily affect sleep patterns and require schedule adjustments.

Use the schedule as a flexible guide while watching your child’s mood, sleep patterns, and how easily they settle for naps and bedtime.

Example Schedule: 3-Nap Day

7:00am – Wake Up
9:15–10:30am – Nap 1
1:00–2:15pm – Nap 2
4:45–5:15pm – Nap 3 (brief cat nap)
7:45pm – Bedtime

7 Months

Total Sleep: 13.5–14.5 hours in 24 hours
Wake Windows: Usually 2.5–3 hours
Naps: 2–3 per day

What’s Typical at 7 Months

Sleep patterns are often more predictable by 7 months, with many babies taking two longer naps and either a short third nap or beginning the transition to a 2-nap schedule. Wake windows continue stretching as babies tolerate longer periods of awake time between sleep periods.

Many babies remain on 3 naps for part or all of this month, especially if naps are shorter or wake windows remain near the lower end of the range. Others begin transitioning toward 2 naps as the third nap becomes harder to fit into the day. Signs that the transition may be approaching include consistently taking much longer to fall asleep for the third nap or needing to push bedtime later and later to keep it.

When a third nap is still needed, it often serves as a brief bridge to bedtime rather than a fully restorative nap. Some babies naturally take a short final nap, while other families cap it when needed to preserve an appropriate bedtime and enough sleep pressure before bed.

Nap transitions are often gradual and can create temporary schedule variability. Some days may still work best with 3 naps, while others may work better with 2 naps and an earlier bedtime.

Use these schedules as a flexible guide while continuing to watch your child’s mood, sleep patterns, and how easily they fall asleep and stay asleep throughout the day and night.

Example Schedule: 3-Nap Day

7:00am – Wake Up
9:30–10:45am – Nap 1
1:15–2:30pm – Nap 2
5:00–5:30pm – Nap 3 (brief cat nap)
8:00pm – Bedtime

Example Schedule: Transitioning to 2 Naps

7:00am – Wake Up
10:00–11:15am – Nap 1
2:15–3:30pm – Nap 2
6:45pm – Bedtime

8 Months

Total Sleep: 13.5–14.5 hours in 24 hours
Wake Windows: Usually 3–3.25 hours
Naps: 2 per day

What’s Typical at 8 Months

By 8 months, many babies have settled into a 2-nap schedule. Naps and wake windows may become more organized during this stage, although short naps and temporary disruptions related to teething, illness, increased mobility, separation anxiety, or developmental milestones are still common.

Many babies tolerate around 3 hours between sleep periods and gradually begin stretching wake windows slightly longer as the 2-nap schedule becomes more established. The longest wake window is often before bedtime, although some babies tolerate a longer stretch between the first and second naps instead.

Maintaining an appropriate balance between daytime sleep and enough awake time before bedtime becomes increasingly important. Daytime sleep that is consistently too long or wake windows that are too short for the child may contribute to bedtime resistance, extended waking during the night, or early morning waking.

Sleep needs and schedules can still vary from child to child. Use the schedule as a flexible guide while watching your child’s mood, sleep patterns, and how easily they settle for naps and bedtime.

Example Schedule: 2-Nap Day

7:00am – Wake Up
10:00–11:20am – Nap 1
2:35–3:55pm – Nap 2
7:10pm – Bedtime

9 Months

Total Sleep: 13.5–14 hours in 24 hours
Wake Windows: Usually 3–3.5 hours
Naps: 2 per day

What’s Typical at 9 Months

By 9 months, most babies are settled into a 2-nap schedule. Temporary disruptions related to teething, separation anxiety, increased mobility, developmental milestones, or illness are still common.

Wake windows often lengthen slightly during this stage, particularly before the second nap and bedtime. Some babies also begin needing a little less daytime sleep as their overall sleep needs gradually decrease.

Maintaining a balance between restorative naps and enough awake time before bedtime remains important. Naps may be similar in length, or one may be longer than the other, depending on the child and how the schedule fits together.

Schedules can still vary from child to child. Use the example as a flexible guide while paying attention to your child’s mood, sleep patterns, and how easily they settle for naps and bedtime.

Example Schedule: 2-Nap Day

7:00am – Wake Up
10:00–11:30am – Nap 1
3:00–4:00pm – Nap 2
7:30pm – Bedtime

Transitioning to Toddlerhood

10–14 Months

Total Sleep: 13–14 hours in 24 hours
Wake Windows: Usually 3–5 hours
Naps: 1–2 per day

What’s Typical at 10–14 Months

Many babies continue doing well on a 2-nap schedule throughout this stage, while some begin gradually transitioning toward 1 nap, particularly toward the later end of the age range. Wake windows often lengthen as children tolerate more awake time between naps and bedtime.

Signs that the transition may be approaching include consistently taking much longer to fall asleep for the second nap, repeatedly refusing it, or needing to push bedtime later and later to keep both naps. Because illness, teething, travel, developmental changes, and short-term sleep disruptions can also affect naps, look for a pattern rather than changing the schedule after only a few difficult days.

The transition to 1 nap is usually gradual rather than immediate. Some days may still work best with 2 naps, especially after early waking, short naps, illness, travel, or especially busy days. An earlier bedtime can be helpful on 1-nap days while your child adjusts to the longer periods of awake time.

As schedules shift, maintaining a balance between restorative daytime sleep and enough awake time before bedtime remains important.

Use these schedules as flexible examples while watching your child’s mood, sleep patterns, and how easily they fall asleep and stay asleep throughout the day and night.

Example Schedule: 2-Nap Day

7:00am – Wake Up
10:30am–12:00pm – Nap 1
3:30–4:15pm – Nap 2
7:45pm – Bedtime

Example Schedule: Transitioning to 1 Nap

7:00am – Wake Up
12:00pm–2:00pm – Nap
7:00pm – Bedtime

15–18 Months

Total Sleep: 13–14 hours in 24 hours
Wake Windows: Usually 5–6 hours

Naps: 1 per day

What’s Typical at 15–18 Months

By this stage, most toddlers have settled into a 1-nap schedule. Sleep needs and nap lengths can still vary from child to child, but many toddlers can comfortably stay awake for 5–6 hours between sleep periods.

The midday nap often provides important rest and helps toddlers maintain energy and regulation throughout the day while preserving enough sleep pressure for bedtime. An earlier bedtime may be helpful after a short nap, an especially active day, or other disruptions to the schedule.

As toddlers become more active, independent, and aware of their surroundings, bedtime resistance, stalling behaviors, separation anxiety, and difficulty winding down may become more noticeable. Consistent routines, appropriate sleep timing, and clear bedtime boundaries often become increasingly important during this stage.

Temporary sleep disruptions related to teething, illness, travel, developmental milestones, or changes in routine are still common. Focus on overall sleep patterns, your child’s mood, and how easily they settle for sleep rather than expecting every day to follow the exact same schedule.

Example Schedule: 1-Nap Day

7:00am – Wake Up
12:00–2:00pm – Nap
7:30pm – Bedtime

Toddlers and Preschoolers

19 Months–2 Years

Total Sleep: 12–13 hours in 24 hours
Wake Windows: Usually 5.5–6.5 hours
Naps: 1 nap per day

What’s Typical at 19 Months–2 Years

Most toddlers at this stage are well established on a 1-nap schedule. The midday nap often remains important for emotional regulation, learning, and overall functioning, although nap length may gradually shorten as sleep needs decrease.

Toddlers are also becoming more independent, communicative, active, and aware of routines and expectations. Bedtime resistance, stalling, boundary testing, separation concerns, and repeated requests for another book, song, drink, or hug are common during this stage.

Consistent routines, appropriate sleep timing, and clear, predictable bedtime expectations can help toddlers know what to expect. Overtiredness may still contribute to bedtime struggles, early waking, night waking, and difficulty regulating emotions, even as toddlers tolerate longer periods of awake time.

Temporary disruptions related to illness, travel, developmental milestones, changes in routine, or growing independence are also common. Focus on overall sleep patterns, your child’s mood, and how easily they settle for sleep rather than expecting every day to look exactly the same.

Example Schedule: 1-Nap Day

7:00am – Wake Up
12:30–2:30pm – Nap
8:30pm – Bedtime

3 Years

Total Sleep: 10–13 hours in 24 hours
Wake Windows: Usually 5.5–6.5 hours between sleep periods when napping; up to 12 hours without napping
Naps: 0–1 per day

What’s Typical at 3 Years

Sleep needs often become more variable around 3 years old. Some children still benefit from a regular afternoon nap, while others begin transitioning away from naps. A nap that is too long or too late may make it harder for some children to fall asleep at bedtime.

As children transition away from naps, changes in mood, behavior, and sleep patterns are common. Some children become overtired by late afternoon, while others adjust more easily to staying awake all day. An earlier bedtime can be helpful on no-nap days while children adapt to the longer stretch of awake time.

Imagination, fears, bedtime resistance, stalling, and growing independence may also become more noticeable during this stage. Children may request extra books, snacks, songs, hugs, or reassurance as they seek connection and test bedtime expectations.

Consistent routines, appropriate sleep timing, clear expectations, and regular opportunities for connection and one-on-one attention during the day can help support sleep. Quiet time can also be beneficial for children who no longer nap, providing an opportunity to rest and recharge.

Focus on overall sleep patterns, your child’s mood, and how well they function throughout the day rather than expecting every day to look exactly the same.

Example Schedule: Still Napping

7:00am – Wake Up
1:00–2:00pm – Nap
8:00pm – Bedtime

Example Schedule: Dropped Nap

7:00am – Wake Up
12:30–1:30pm – Quiet Time
7:00pm – Bedtime

4–5 Years

Total Sleep: 10–13 hours in 24 hours
Naps: Usually no nap, though some children still take a short nap

What’s Typical at 4–5 Years

By 4–5 years old, many children have fully dropped naps, while others still benefit from a short afternoon nap on some or most days. Some children alternate between nap and no-nap days depending on activity level, school schedules, and how well they slept the night before.

When naps continue, they are often shorter and may begin affecting bedtime or how easily a child falls asleep at night. Some children who still nap need a later bedtime, while others function better without a nap and with an earlier bedtime instead.

At this age, bedtime struggles may be related to fears, imagination, stalling, difficulty winding down, or overtiredness. Predictable routines, quality time, appropriate sleep timing, and clear bedtime boundaries can help children feel secure and settled at bedtime.

Quiet time can still be beneficial for children who no longer nap, providing an opportunity to rest, decompress, and recharge during the day.

Pay attention to how well your child functions during the day, including mood and behavior, as well as how easily they fall asleep at bedtime, rather than focusing only on exact sleep totals.

Example Schedule: With Nap

7:00am – Wake Up
1:00–1:45pm – Nap
8:15pm – Bedtime

Example Schedule: No Nap

7:00am – Wake Up
Quiet Time: 1:00–1:30pm
7:30pm – Bedtime

School-Age Children

6–7 Years

Total Sleep: 9–12 hours in 24 hours
Naps: Typically no naps

What’s Typical at 6–7 Years

By this stage, most children no longer nap and rely on nighttime sleep to meet their sleep needs. Sleep schedules may be influenced by school routines, extracurricular activities, homework, screen use, and family schedules.

Although naps are uncommon, many children still benefit from opportunities to rest and decompress, especially after busy school days or periods of poor sleep. Some may occasionally fall asleep during quiet time, long car rides, illness, or especially demanding days.

Bedtime struggles at this age may be related to fears, anxiety, difficulty winding down, increasing independence, or resistance to ending preferred activities. Children may delay bedtime through repeated requests, negotiation, or difficulty separating from caregivers at night.

Predictable routines, quality time, appropriate sleep timing, and clear bedtime boundaries can help children feel secure and prepared for sleep. Reducing stimulating activities and screen exposure before bed may also make it easier to wind down.

Pay attention to your child’s mood, behavior, learning, emotional regulation, and daytime functioning rather than focusing only on exact sleep totals. Children who are not getting enough sleep may have more difficulty with attention, regulation, behavior, and learning.

Example Schedule

6:30am – Wake Up
Quiet Time/Rest Time (optional): 1:00–1:30pm
7:30pm – Bedtime

Use the Schedules Flexibly

These schedules are starting points, not rigid rules. Choose the age range and example that most closely reflects your child’s current needs, then watch how they respond over several days before making further adjustments.

Pay attention to your child’s mood, behavior, daytime functioning, and how easily they fall asleep and stay asleep. Small changes to wake time, nap length, or bedtime may be enough to create a better balance between restorative sleep and healthy awake time.

Remember…

Sleep is not one-size-fits-all. The goal is not to follow an example perfectly, but to find a rhythm that supports your child’s sleep, development, and overall well-being.

Prefer a printable guide?

Download the PDF

Still feeling stuck?

Every child’s sleep situation is different. If you’d like help understanding what may be contributing to your child’s sleep challenges and deciding what strategies may fit your child and family, schedule a free sleep consult.

BOOK A FREE SLEEP CONSULT