It’s common for parents to worry their little one isn’t sleeping “enough.” But the truth is, very few are ever taught what normal sleep actually looks like.
Knowing realistic expectations is the first step toward peaceful nights. After all, we can’t ask our babies to do something they’re not developmentally ready for.
General Sleep Guidelines
The American Academy of Sleep Medicine recommends these totals in 24 hours:
- Infants (4–12 months): 12–16 hours
- Toddlers (1–2 years): 11–14 hours
- Children (3–5 years): 10–13 hours
💡 Note: If your baby was born early, calculate based on due date, not birth date. Premature babies often need more rest and shorter wake windows.
Day Sleep by Age
Not sure where to start? Discover your baby’s personalized plan.
Plan My Baby's Sleep (Free)0–4 Months
- Naps: On demand (4–5 per day)
- Wake Windows: 45–120 minutes
- Notes: No set schedule yet; short naps (30–45 mins) are normal. Focus on preventing overtiredness.
- Total Sleep: 15–16 hrs early on, tapering to 14–15 hrs by 3–4 months
4–6 Months
- Naps: 4 dropping to 3
- Wake Windows: 2–2.5 hrs (last nap shortest)
- Notes: Schedule starts to emerge; prioritize nap environment and consistency in morning wake.
- Total Day Sleep: 3–4.5 hrs
6–9 Months
- Naps: 3 dropping to 2
- Wake Windows: “2–3–4” pattern (2 hrs → nap → 3 hrs → nap → 4 hrs → bedtime)
- Notes: Bedtimes often shift earlier; regularity is key.
- Total Day Sleep: 3–4 hrs
9–15 Months
- Naps: 2 naps, then transition to 1 around 12–15 months
- Wake Windows:
- 2-nap days: 2.5 hrs → nap → 3 hrs → nap → 4 hrs → bedtime
- 1-nap days: 4–6 hrs before nap, 4–5 hrs before bed
- Notes: Nights shorten before transition, then lengthen afterward.
- Total Day Sleep: 2–3+ hrs
15–36 Months
- Naps: Usually 1
- Wake Windows: 4–6 hrs before nap, 5+ hrs before bed
- Notes: Regularity returns; watch late naps that push bedtime later.
- Total Day Sleep: 1.5–2 hrs
3 Years+
- Naps: 1 or none
- Wake Windows: 6+ hrs before nap, 5–6 hrs before bedtime
- Notes: Naps help many preschoolers but shorten nights.
- Total Day Sleep: 1–2 hrs (if napping)
Night Sleep by Age
0–4 Months
- Night Feedings: On demand; often 2–3 feeds
- Notes: Bedtime late/erratic, shifts earlier around 3 months. Swaddling + dark room help.
- Total Night Sleep: 9–11 hrs
4–6 Months
- Night Feedings: 1–2 after initial long stretch
- Notes: Bedtime and wake more consistent; 4-month regression common.
- Total Night Sleep: 10–12 hrs
6–9 Months
- Night Feedings: Often 7–9 hrs without feeding; usually 0–1 feed
- Notes: Dropping the third nap lengthens night sleep. Consistency is key.
- Total Night Sleep: 10.5–12 hrs
9–15 Months
- Night Feedings: Parent’s choice; some keep one feed for comfort
- Notes: Separation anxiety and milestones may disrupt nights temporarily.
- Total Night Sleep: 10.5–12 hrs
15–36 Months
- Night Feedings: Parent’s choice
- Notes: Nights stable, though fears or bedtime battles may appear.
- Total Night Sleep: 10–12 hrs
3 Years+
- Night Feedings: Rare
- Notes: Non-nappers need at least 11 hrs; nappers may get 11–12 hrs total.
- Total Night Sleep: 9–11 hrs
Key Takeaways
- Sleep needs evolve with age — what’s “right” at 4 months looks different at 2 years.
- Wake windows balance naps and bedtime, preventing overtiredness.
- Nap transitions (4→3→2→1→0) drive major changes in night sleep.
- Consistency in routines and environment supports smoother adjustments.
👉 Every baby is unique. Use these schedules as a framework, not a rigid rulebook. Trust your instincts and follow your child’s cues.
