Bedtime Shift

4 months to 4 years

Nap schedule by age, with clock times

From a 7:00 am wake-up: three naps at 4 to 6 months, two from 7 to 14 months, one from 15 months to about 2 years, and usually none by 3 to 4. The table below gives one example day per age with every nap time; pick your child’s age above to fit a day to your own times.

See the plan

Your child’s day

    The calendar file gives you two weeks of nap and bedtime reminders, 30 minutes ahead.

    General information, not medical advice. Ask your pediatrician about your child's sleep.

    One example day per age, every awake stretch inside the typical range
    ChildWakeNapsBedtimeAwake between sleeps
    4 months7:00 am8:45 am to 9:45 am, 11:40 am to 12:40 pm, 2:45 pm to 3:45 pm6:00 pm1 hr 45 min, 1 hr 55 min, 2 hr 5 min, 2 hr 15 min
    5 to 6 months7:00 am9:00 am to 10:00 am, 12:10 pm to 1:10 pm, 3:30 pm to 4:30 pm7:00 pm2 hr, 2 hr 10 min, 2 hr 20 min, 2 hr 30 min
    7 to 8 months7:00 am9:45 am to 11:00 am, 2:00 pm to 3:15 pm6:30 pm2 hr 45 min, 3 hr, 3 hr 15 min
    9 to 11 months7:00 am10:00 am to 11:15 am, 2:35 pm to 3:50 pm7:30 pm3 hr, 3 hr 20 min, 3 hr 40 min
    12 to 14 months7:00 am10:00 am to 11:15 am, 2:35 pm to 3:50 pm7:30 pm3 hr, 3 hr 20 min, 3 hr 40 min
    15 to 17 months7:00 am11:40 am to 1:40 pm7:00 pm4 hr 40 min, 5 hr 20 min
    18 to 23 months7:00 am12:00 pm to 2:00 pm7:45 pm5 hr, 5 hr 45 min
    2 years7:00 am12:00 pm to 1:45 pm7:30 pm5 hr, 5 hr 45 min
    3 to 4 years7:00 amnone7:15 pm12 hr 15 min

    How each day is built

    Each example starts at 7:00 am and uses typical awake times for the age (see wake windows by age), shortest in the morning and longest before bed. Bedtime is the one nearest 7:00 pm that keeps every awake stretch in range, which is why a 4-month-old’s is 6:00 pm.

    Nap lengths

    The planner gives naps of about an hour on three naps, 1¼ hours on two, and 2 hours on one (1¾ at age 2). Real naps vary; the times are a plan, not a rule.

    Transitions

    Two changes come in the first two years: three naps to two, usually between 5 and 8 months, and two to one, usually between 12 and 17 months.

    Questions parents ask next

    How many naps by age?

    About three at 4 to 6 months, two from 7 to 14 months, one from 15 months to about 2 years, and often none by 3 to 4 years.

    Why is the 4-month-old’s bedtime 6:00 pm?

    With three naps and typical 4-month awake times, a 6:00 pm bedtime keeps every stretch in range. Choose a later bedtime above and the stretches grow.

    Is 3 months in the table?

    No. At 3 months days vary too much for one example; the wake windows chart covers it.

    Does this work for the clock change?

    Yes. The fall back planner takes the same times and moves the whole day, naps included.