Sleep Schedule for 4-12 Months

For newborns (0-3 months), focus more on wake windows (the time they can stay awake comfortably between sleeps) and responding to their sleep cues rather than a rigid schedule. Their sleep is often fragmented. Around 3-4 months, as their circadian rhythm develops, you can gently start to encourage more predictable nap times. Look for patterns in their natural sleep and gradually nudge them towards a consistent schedule, using wake windows as your guide. Don't expect perfection, but aim for consistency in the nap environment and pre-nap routine.

The number of naps changes with age: Newborns (0-3 months) often take 4-6 short naps. Around 3-6 months, they typically transition to 3-4 naps. From 6-15 months, most babies are on 2 naps (morning and afternoon). Around 15-18 months, they transition to one midday nap that lasts into toddlerhood. You'll know it's time to drop a nap when your baby consistently fights that particular nap, takes very short naps, or when dropping it improves their nighttime sleep (e.g., reduces early morning wakings or bedtime struggles). Be patient, as these transitions can take a few weeks.

Short naps (often called 'catnaps') are very common, especially for younger infants, as their sleep cycles are shorter. While some babies are just short nappers, consistent short naps can lead to overtiredness. To encourage longer naps: 1) Ensure ideal wake windows: an overtired or undertired baby might struggle to connect sleep cycles. 2) Create a dark, quiet sleep environment. 3) Practice 'nap extensions' by going in 5-10 minutes before they typically wake and gently soothe them back to sleep if they stir. 4) Be consistent with your nap routine and timing.

Nap resistance is often due to either being overtired or undertired. If overtired, they've missed their ideal sleep window, leading to a surge of cortisol that makes it hard to settle. If undertired, they haven't had enough wake time to build sufficient sleep pressure. Observe their sleep cues closely and try adjusting their wake windows by 15-30 minutes. Other reasons include: a stimulating environment, lack of a consistent pre-nap routine (e.g., calm down activities, dimming lights), or a growth spurt/developmental leap. Consistency in routine, environment, and timing is key to helping them anticipate and accept sleep.

Generally, it's a good idea to gently wake your baby from overly long naps. While sleep is essential, excessively long naps (e.g., over 2-2.5 hours for single naps, or too much total daytime sleep for their age) can negatively impact nighttime sleep, leading to later bedtimes, night wakings, or early morning wakings. Also, ensure the last nap of the day isn't too close to bedtime. Most experts recommend waking babies from their last nap by around 4:30 PM to 5:00 PM to ensure enough sleep drive for a good night's sleep.