Baby Sleep Schedule Calculator
Get nap count, nap duration, wake windows, and bedtime for babies and toddlers from newborn to 3 years.
Based on AAP guidelines for healthy development.
Baby sleep scheduling is based on age-appropriate total sleep needs and wake window limits — the maximum time a baby can comfortably stay awake between sleep periods before becoming overtired.
Core formula: Total Sleep Needed = Age-Appropriate Target (hours) Wake Windows = Time Between Sleep Periods (varies by age) Number of Naps = (Total Sleep − Overnight Sleep) ÷ Average Nap Length
Age-appropriate sleep guidelines (AAP-aligned):
| Age | Total Sleep/Day | Night Sleep | Naps | Wake Windows |
|---|---|---|---|---|
| Newborn (0–3 mo) | 14–17 hours | 8–9 hours | 4–5 naps | 45–60 min |
| 3–4 months | 14–16 hours | 10–11 hours | 3–4 naps | 1–1.5 hours |
| 5–6 months | 13–15 hours | 10–11 hours | 2–3 naps | 1.5–2 hours |
| 7–9 months | 12–15 hours | 10–11 hours | 2 naps | 2–3 hours |
| 10–12 months | 12–14 hours | 10–12 hours | 1–2 naps | 3–4 hours |
| 1–2 years | 11–14 hours | 10–12 hours | 1 nap | 4–6 hours |
| 3–5 years | 10–13 hours | 10–12 hours | 0–1 nap | 5–6 hours |
Worked example: A 6-month-old needs 14 hours total sleep:
- Overnight: 10.5 hours (7 PM – 5:30 AM)
- Remaining nap time: 14 − 10.5 = 3.5 hours across 2–3 naps
- Wake windows: ~2 hours between each sleep period
- Sample schedule: Wake 7 AM → Nap 9 AM → Wake 10:30 AM → Nap 12:30 PM → Wake 2:30 PM → Nap 4:30 PM (short) → Bedtime 7 PM
Key principle: Overtiredness is the enemy of good sleep — a baby who stays awake too long produces excess cortisol, making it harder to fall and stay asleep. Always watch for sleepy cues (eye rubbing, yawning, zoning out) rather than watching the clock alone.