Naps are one of the most misunderstood parts of children's sleep. Too many parents either let naps run too long (disrupting night sleep) or drop them too early (causing overtiredness and difficult bedtimes). Here's exactly what to aim for at every age.
| Age | Number of Naps | Total Nap Duration | Last Nap Cutoff |
|---|---|---|---|
| 0-3 months | 4-5 | 5-8 hours | No restriction yet |
| 3-6 months | 3-4 | 3-5 hours | By 5pm |
| 6-9 months | 2-3 | 2.5-4 hours | By 4pm |
| 9-12 months | 2 | 2-3 hours | By 3:30pm |
| 12-18 months | 1-2 (transitioning) | 1.5-3 hours | By 3pm |
| 18 months - 3 years | 1 | 1-2 hours | By 2:30pm |
| 3-5 years | 0-1 | 45-90 minutes if napping | By 2pm |
| 5+ years | 0 | - | - |
Naps are only part of the picture. For nighttime sleep targets by age, use our Child Sleep Calculator to find the right bedtime based on your child's wake-up time.
Newborns don't have a developed circadian rhythm yet - that doesn't emerge until around 3 to 4 months of age. Sleep at this stage is demand-led, with naps happening every 60 to 90 minutes in the early weeks. By 3 months, most babies start consolidating toward 3 to 4 naps per day with slightly longer wake windows between them.
Don't try to impose a rigid schedule before 4 months. Instead, watch for tired cues (eye rubbing, yawning, turning away from stimulation) and offer a nap when they appear.
Most babies consolidate to two naps between 6 and 9 months - a morning nap and an afternoon nap. This is the most predictable nap stage for many families.
Aim for the afternoon nap to end by 4pm to protect nighttime sleep pressure.
This is often the trickiest transition. Many toddlers start resisting the morning nap, but aren't quite ready to make it to afternoon on one nap without becoming overtired. Signs the transition is ready:
During the transition (which can take 4 to 6 weeks), offering a slightly earlier single nap at 11:30am to 12pm can help bridge the gap. Expect some early bedtimes during this period.
A single afternoon nap of 1 to 2 hours is the norm. The goal is for the nap to end at least 4 to 5 hours before bedtime to protect sleep pressure. A 1pm nap ending at 2:30pm supports a 7 to 7:30pm bedtime comfortably.
Keep naps consistent in timing - irregular nap times make both nap onset and bedtime harder to predict and manage.
Most children drop their nap between 3 and 5 years of age, though there's wide variability. A child who still naps at 4 is not unusual; a child who has dropped naps at 2.5 is also normal.
Don't drop the nap cold turkey. Transition gradually: first shorten it to 45 minutes, then try quiet time instead (lying down, no sleep required), then remove it entirely over 2 to 3 weeks.
If your child naps well but is then awake until 10pm, the nap is likely too long or too late. Try these adjustments in order:
For a full plan on resetting disrupted sleep, read our article on how to fix your child's sleep schedule. For age-specific bedtime routines, see the best bedtime routines by age.
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