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Sample Sleep Schedules for children

Updated: Jul 10, 2023

This is one of my most frequently asked questions from clients: what is the most appropriate sleep schedule for my child who is * insert age here *? 0

Here you go, sleepy mamas!

Baby Sleep Schedules

Following these sleep schedules for children is KEY to a well-rested baby.

These are scientifically-proven, biologically appropriate sleepy times that capitalize on yummy NREM (or deep) sleep phases. Catching these times equals a happy baby who sleeps well at the next sleep phase.

4-6 Months

At this age, we are working towards these times. Allow for flexibility as your baby sorts out their circadian rhythms and adjusts to longer stretches of day and night sleep. Modify sleep start times based on the length of the previous sleep, but use these times as a general goal.

Waketime: 6:00-7:00 a.m.

  • 1st Nap: 8:30/9:00 a.m.

  • 2nd Nap: 12:00/1:00 p.m.

  • Catnap: 3:00/5:00 p.m.

  • Bedtime: 6:30/8:00 p.m.

6-8 Months

At this age, we are starting to see more of a consistent schedule evolve. The catnap may

only be 30-45 minutes in length or your child may refuse it altogether. If it doesn’t happen, put them to bed earlier.

Make these nap start times your goal, with flexibility of +/- 30 minutes.

  • Waketime: 6:00-7:00 a.m.

  • 1st Nap: 9:00 a.m.

  • 2nd Nap: 12:30 p.m.

  • Catnap: 4:00 p.m.

  • Bedtime: 6:30/8:00 p.m.

9-15 Months

By about 10 months, the catnap will drop.

When this happens, you’ll need to put your child to bed early for a little while until they adjust to a 2-nap schedule.

Some kids drop to one nap by 12 months, but most drop to one nap between 15 and 18


  • Waketime: 6:00-7:00 a.m.

  • 1st Nap: 9:00 a.m.

  • 2nd Nap: 1:00 p.m.

  • Bedtime: 6:30/8:00 p.m.

18+ Months

By the time your child is 18 months, they will most likely drop to one nap. When they first transition to one nap, it will be on the earlier end of the range.

You’ll see this nap time start to slowly creep later as the child gets older and can stay awake longer.

  • Waketime: 6:00-7:00 a.m.

  • Nap: 12:00/1:00 p.m.

  • Bedtime: 6:30/8:00 p.m.

If you’re struggling with sorting our your child’s schedule and need more personalized help, feel free to contact me!

Rest Well,


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