Baby Sleep Schedule Calculator
Calculate recommended daily sleep totals, nap counts, wake windows, and bedtime range for babies and toddlers.
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How to use this calculator
Sleep recommendations are based on American Academy of Pediatrics (AAP) guidelines. Total sleep decreases as babies grow and consolidate sleep into fewer, longer naps.
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Enter your baby's or toddler's age in months.
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Read the recommended total daily sleep, nighttime sleep, and nap schedule.
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Use the wake window guidance to plan nap timing throughout the day.
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Aim for bedtime within the suggested range for best sleep quality.
Frequently asked questions
What is a wake window?
A wake window is the amount of time a baby can comfortably stay awake between sleep periods before becoming overtired. Overtired babies have higher cortisol levels, which makes it harder to fall asleep and stay asleep. Keeping wake windows appropriate for age is one of the most effective sleep strategies.
When do babies drop from 3 naps to 2?
Most babies transition from 3 naps to 2 naps between 6–9 months. Signs of readiness include consistently resisting the third nap, taking longer to fall asleep, or night sleep being disrupted. The transition usually takes 2–4 weeks to settle.
Is it bad if my baby sleeps more than the recommended amount?
Slightly more sleep than the recommended range is usually fine for healthy, growing babies. Concerns arise when a baby is very difficult to rouse, seems unwell, or is not feeding adequately. Always consult your paediatrician if you are worried about your baby's sleep patterns.
Baby Sleep Schedule Calculator — Naps, Wake Windows & Bedtime
AAP Sleep Recommendations by Age
The American Academy of Pediatrics recommends 14–17 hours of sleep for newborns (0–3 months), 12–15 hours for infants (4–11 months), 11–14 hours for toddlers (1–2 years), and 10–13 hours for preschoolers (3–5 years). These totals include both nighttime sleep and all naps.
Understanding Wake Windows
Wake windows are the foundation of good nap scheduling. A 4-month-old can handle 1.5–2 hours awake before needing another sleep. A 12-month-old can manage 3–4 hours. Watching for sleep cues (yawning, eye rubbing, staring into space) within the expected wake window helps you catch the sleep window before overtiredness sets in.
Nap Transitions and Sleep Regressions
Major nap transitions happen at 3–4 months (circadian rhythm development), 6–9 months (3 to 2 naps), 12–18 months (2 to 1 nap), and 2–4 years (dropping the nap entirely). Sleep regressions near these transitions are normal and typically resolve within 2–6 weeks.
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Results are estimates for informational purposes only and do not constitute professional financial, medical, legal, or technical advice. Read full disclaimer →