Naps explained: Making sense of your baby or toddler’s daytime sleep

If you’ve ever found yourself Googling “how many naps should my baby have?” while reheating your coffee for the third time, you’re not alone. Naps can feel like a mystery. Just when you think you’ve cracked the code, your child decides to change the rules.

So let’s break it down and make naps feel a little less confusing.

Nap needs by age: A moving target

Nap needs change a lot in the first few years. From constant naps as a newborn to dropping naps by pre-school, it’s a gradual shift, but not always a smooth one.

Here are the average needs, but please remember that these are just an average and all children are different:

• 0 - 3 months: Varies, often short and irregular

• 4 - 6 months: 3 - 4 naps, starting to show more consistency

• 6 - 9 months: 2 - 3 naps, can often depend on how long each nap lasts

• 14 - 18 months: 2 naps dropping to 1, this can be a tricky transition

• 3–5 years: Nap gradually disappears, although some children may still benefit from some quiet time

When should your baby nap?

For younger babies, nap timing isn’t about the clock. It’s about watching them. In the first few months, babies don’t have predictable sleep patterns yet, so the best guide is their tiredness signs.

Look out for:

• Red eyebrows or eyelids

• Staring into space

• Fussiness or clinginess

• Jerky movements or rubbing eyes

Most newborns can only stay awake for 45 - 90 minutes before needing sleep again. As they grow, their awake windows stretch gradually, but tiredness can still sneak in quickly.

Rather than waiting for a set nap time, try offering sleep before they get too tired. Catching that “sweet spot” makes it easier for them to fall asleep and stay asleep longer.

Why nap timing matters: Sleep pressure and body clocks

Your child’s ability to nap isn’t just about being tired, it’s about when they’re tired.

Naps help release sleep pressure, that natural build-up of tiredness that increases the longer we’re awake. Catching naps at the right time helps your child fall asleep more easily and stay asleep longer.

Their body clock (circadian rhythm) also plays a role. Most children have a natural dip in energy in the late morning and early afternoon, which is why those naps often work well.

When you understand both sleep pressure and body rhythms, it becomes easier to time naps in a way that supports better overall sleep.

Nap routines vs. flexibility

Some children thrive on a predictable nap schedule, while others do better with a more flexible approach. If your child is sensitive to changes or seems to nap better at consistent times, a routine might help. But if your days vary or your child resists rigid timing, tuning into their cues can be just as effective.

The key is consistency in your response, not necessarily the clock.

When to change naps?

Nap transitions can be tricky, especially the move from 2 naps to 1. Your child might still need a nap, but FOMO can kick in as they get older and are more aware of the world around them. Here are some signs your child might be ready to drop a nap, or that it’s time to take a closer look at nap timings:

• They consistently fight one nap but sleep well for the other

• Bedtime is getting later or harder because they’re not tired enough

• They skip a nap and still seem fine until bedtime

• The nap is starting later and later

• The nap is interfering with night sleep

It’s really normal for transitions to take a few weeks. Some days they may need the nap, some days they don’t and that’s okay.

Are short naps a problem?

Not always! Some babies are naturally short nappers, especially under 6 months. But if your child is waking after 30 - 45 minutes and still seems tired or cranky, it might be worth looking at:

• Sleep environment: Is it dark, quiet, and calm?

• Timing: Are they ready for a nap yet?

• Sleep associations: Do they need help falling back asleep?

Short naps can be frustrating, but a few tweaks can often make a difference.

Nap refusal and other common challenges

Nap refusal is really common and it’s often not about the nap itself. Here’s what might be going on:

• Developmental leaps: New skills can disrupt sleep temporarily

• Separation anxiety: Often crops up around 8–10 months and again at 18 months

• Timing: They may not be ready for a nap, or they may have become dysregulated and are struggling to fall asleep

• Daytime stimulation: Busy mornings filled with activities, noise, or new experiences can leave your child wired and overstimulated, making it harder for them to wind down and nap.

• Newborns only wanting to contact nap: This is incredibly common and developmentally normal. Many babies feel safest and most settled sleeping on a parent’s chest or in arms during those early weeks.

• Motion naps: Some children sleep more soundly in the pram, car or sling and that’s very common. If you’d like to work on helping your child nap in their cot, the first nap of the day is usually the easiest to start with, thanks to residual sleep pressure from the night.

If naps have gone off track, don’t panic. A few days of consistency can often get things back on course.

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