Baby Sleep Schedule Calculator
Get a sample day for your baby or toddler: how many naps, how long to keep them awake between sleeps, when to start each nap and what time bedtime should be, built around your morning wake-up time.
Last updated:
Override when your baby is mid-transition (e.g. 3 to 2 naps).
How to use the Baby Sleep Schedule Calculator
- Enter your baby's age in weeks or months.
- Set the usual morning wake-up time.
- Choose shorter or longer wake windows if your baby gets overtired quickly or resists naps.
- Override the number of naps if you are in a nap transition.
- Follow the schedule as a guide, watching for sleepy cues, and adjust by 15 minutes at a time.
Wake windows and naps by age
| Age | Wake window | Naps per day | Total sleep per 24 h |
|---|---|---|---|
| 0–4 weeks | 35–60 min | 6–8 (on demand) | 14–17 h* |
| 1–2 months | 1–1.5 h | 4–5 | 14–17 h* |
| 2–3 months | 1.25–1.75 h | 4 | 14–17 h* |
| 3–4 months | 1.25–2 h | 3–4 | 12–16 h |
| 4–5 months | 1.75–2.5 h | 3 | 12–16 h |
| 5–7 months | 1.75–2.75 h | 3 (last one short) | 12–16 h |
| 8–10 months | 2.5–3.5 h | 2 | 12–16 h |
| 11–14 months | 2.75–3.75 h | 2 | 11–14 h |
| 15–18 months | 4.5–5.5 h | 1 | 11–14 h |
| 19–36 months | 4.75–5.75 h | 1 | 11–14 h (10–13 h at 3 years) |
Total sleep ranges are from the American Academy of Sleep Medicine consensus recommendations (4 months and older) and, marked *, the National Sleep Foundation's newborn range. Wake windows and nap counts are typical ranges, not rules: some babies need more or less.
How the schedule is built
The calculator starts at your wake-up time and alternates wake windows with naps. Wake windows grow during the day, the first being the shortest and the one before bedtime the longest, because sleep pressure builds more slowly after a good morning nap. Bedtime is wake-up time plus every wake window and nap; night sleep is whatever is left of the 24 hours until the next morning's wake-up.
Signs that a wake window is too long include fussiness, rubbing eyes and fighting sleep; a baby who plays happily in the crib for a long time may need a slightly longer window. Always follow safe sleep guidance: baby on their back, on a firm flat surface, with no loose bedding.
Frequently asked questions
What is a wake window?
A wake window is the time a baby stays awake between two sleeps. It is short for newborns (around 35 to 60 minutes) and grows with age, to roughly 2 to 2.75 hours at 6 months and about 5 hours for toddlers on one nap.
How many naps does a baby need?
Typical patterns are 4 or more naps up to 3 months, 3 to 4 naps at 4 months, 3 naps from about 5 to 7 months, 2 naps from 8 to about 14 months, and 1 nap from roughly 15 to 18 months until the nap is dropped, usually between 3 and 5 years.
How much sleep does a baby need in 24 hours?
The American Academy of Sleep Medicine recommends 12 to 16 hours (including naps) for infants 4 to 12 months and 11 to 14 hours for children 1 to 2 years. The National Sleep Foundation suggests 14 to 17 hours for newborns 0 to 3 months.
What time should my baby go to bed?
Many babies from about 4 months do well with a bedtime between 6 and 8 PM, which this schedule calculates from the wake-up time, naps and wake windows. Newborns often fall asleep later in the evening at first.
What if my baby's naps are shorter than the schedule?
Short naps are common, especially before 6 months. Keep the next wake window about the same and move bedtime earlier if daytime sleep was short, so your baby is not overtired at night.
Is this schedule medical advice?
No. It is a general guide based on commonly used age ranges. Every baby is different. Follow your baby's sleepy cues, and talk to your pediatrician about sleep concerns, safe sleep or feeding questions.
Are all the tools on FreeToolCabin tested for quality and accuracy?
Yes! Every tool on our site undergoes automated Q/A testing in real browser environments to ensure high precision, correct output, and zero errors. If you happen to spot a bug or have a suggestion, please contact us at [email protected] and our team will review it right away.