ALPPI FIT LAB
Baby Sleep Schedule & Bedtime Calculator
Plan a full day of naps and a realistic bedtime in seconds. This baby sleep schedule calculator builds an age-based routine from your baby's wake-up time, or works backward from the bedtime you want.
- Newborn to 3 years
- Every nap timed
- Bedtime planner
Build Your Baby's Sleep Schedule
Naps, wake windows and bedtime for your baby's age
Choose your baby's age, then tap Build my baby's schedule.
Key takeaways
- Most babies from 3 months to 3 years do best with a bedtime between 6:30 and 8:00 PM.
- Naps drop from 4–5 a day at 2 months to 2 by 7–9 months and 1 by 13–18 months.
- Babies 4–12 months need 12–16 hours of sleep in 24 hours, and toddlers need 11–14 (AASM/AAP).
- Move bedtime earlier after short naps, and keep the morning wake-up consistent.
How to use the baby sleep schedule calculator
- Choose how to plan. Start from your baby's morning wake-up time, or work backward from the bedtime you'd like.
- Select your baby's age. Each age has its own number of naps, nap lengths and wake windows.
- Get a full-day schedule. You'll see every nap with start and end times, when to start the bedtime routine, and a recommended bedtime or wake-up time.
Working parents tip: Use "From goal bedtime" to see what time the day needs to start for your baby to be asleep when you want. It's handy for daycare drop-offs and early work starts.
Baby sleep schedule by age
Here's how naps, wake windows and bedtimes change through the first three years:
| Age | Naps | Wake windows | Typical bedtime | Total sleep in 24 hours |
|---|---|---|---|---|
| 0–6 weeks | 5–8 (on demand) | 35–60 min | Late and variable (9–11 PM) | 14–17 hours |
| 6 weeks–3 months | 4–5 | 60–90 min | 7:00–9:00 PM | 14–17 hours |
| 3–4 months | 3–4 | 75–120 min | 6:30–8:00 PM | 12–16 hours* |
| 5–6 months | 3 | 2–3 hours | 6:30–8:00 PM | 12–16 hours |
| 7–9 months | 2 | 2.5–3.5 hours | 6:30–7:30 PM | 12–16 hours |
| 10–12 months | 2 | 3–4 hours | 6:30–7:30 PM | 12–16 hours |
| 13–15 months | 1–2 | 3–4 hours | 6:30–7:30 PM | 11–14 hours |
| 16–24 months | 1 | 4–6 hours | 6:30–8:00 PM | 11–14 hours |
| 2–3 years | 0–1 | 5–6 hours | 7:00–8:30 PM | 11–14 hours |
*14–17 hours until 4 months. Total sleep: National Sleep Foundation (0–3 months) and the American Academy of Sleep Medicine consensus, endorsed by the AAP (4 months+). Naps, wake windows and bedtimes reflect common pediatric sleep guidance. Every baby varies.
How we build your baby's schedule
Each age group has a sample sleep pattern made of wake windows and naps that add up to a healthy day. Wake windows get a little longer as the day goes on, because sleep pressure builds. The calculator places each nap at the end of a wake window, adds the nap length, and repeats until bedtime.
Example (7–9 months): 7:00 AM + (2.5 + 3.25 + 3.5 hr awake) + (1.25 + 1.25 hr naps) = 6:45 PM
Night sleep and total-sleep targets come from the American Academy of Sleep Medicine's pediatric recommendations, which the AAP endorses. For babies 4 to 12 months, that's 12 to 16 hours of sleep per 24 hours, including naps.
What time should my baby go to bed?
For most babies from about 3 months to 3 years, a bedtime between 6:30 and 8:00 PM fits their natural body clock. Babies who wake around 6 to 7 AM and need 11 to 12 hours of night sleep land right in that range. A few tips:
- Earlier is better on rough days. If naps were short, move bedtime 15 to 30 minutes earlier to prevent overtiredness.
- Newborns are the exception. In the first 6 to 8 weeks, a late, variable bedtime is normal while their body clock develops.
- Keep the morning wake-up consistent, within about 30 minutes, to anchor the whole day.
- Repeat the same routine every night. Bath, fresh diaper, sleep sack, feed, book, song, lights out.
Safe sleep basics
A great schedule only works with a safe sleep space. The AAP recommends:
- Always place baby on their back for every sleep, naps included.
- Use a firm, flat mattress with a fitted sheet, in a crib, bassinet or play yard that meets safety standards.
- Keep the sleep space bare: no pillows, bumpers, blankets or soft toys.
- Room-share (not bed-share) for at least the first 6 months.
- Dress baby in a wearable blanket instead of loose blankets, and avoid overheating.
Overnight comfort matters too. A dry, comfortable baby sleeps longer. Our breathable Bamboo Sleep Sack and leak-resistant Alppi diapers are made for long, cozy nights.
Frequently asked questions
What is a good sleep schedule for a 4-month-old?
Most 4-month-olds take 3 to 4 naps with wake windows of about 75 minutes to 2 hours. A sample day: wake at 7:00 AM, naps around 8:15 AM, 10:45 AM, 1:30 PM and a short catnap near 4:15 PM, with bedtime around 6:45 to 7:15 PM.
What time should a 6-month-old go to bed?
Usually between about 6:30 and 8:00 PM. With a 7:00 AM wake-up and 3 naps, many 6-month-olds are ready to be asleep around 7:30 to 7:45 PM.
How many naps does a baby need?
About 4 to 5 naps at 2 months, 3 to 4 at 4 months, 3 at 6 months, and 2 by 7 to 9 months. Most toddlers move to one nap between 13 and 18 months and drop naps completely between ages 3 and 5.
How much sleep does a baby need in 24 hours?
Newborns need about 14 to 17 hours. Babies 4 to 12 months need 12 to 16 hours including naps, and toddlers 1 to 2 years need 11 to 14 hours (AASM, endorsed by the AAP).
Is 8 PM too late for a baby's bedtime?
Not necessarily. If your baby wakes around 8 AM, sleeps well, and is happy during the day, 8 PM can work. If they're fussy in the evening or wake very early, an earlier bedtime often helps.
When can I put my baby on a schedule?
Most babies are ready for a predictable rhythm around 3 to 4 months, once their body clock matures. Before that, follow feeding and sleepy cues, and use a loose pattern rather than a strict clock.
What if my baby's naps are shorter than the schedule?
That's very common, especially between 3 and 6 months. Keep the next wake window on the shorter side, and move bedtime earlier if the day's naps were short. The schedule is a guide, not a test.
Should I wake my baby from a nap?
Sometimes. Capping a very long late-afternoon nap can protect bedtime, and waking baby in the morning within a consistent 30-minute window helps set their body clock. Don't wake a newborn who is gaining well, unless your pediatrician has told you to wake them for feeds.
Sources
- Paruthi S, et al. Recommended Amount of Sleep for Pediatric Populations: AASM consensus statement (PDF)
- National Sleep Foundation: How Much Sleep Do We Really Need?
- American Academy of Pediatrics (HealthyChildren.org): Baby Sleep
- AAP (HealthyChildren.org): A Parent's Guide to Safe Sleep
This tool offers general sleep guidance and is not medical advice. Every baby is different. Talk to your pediatrician about sleep concerns, snoring, breathing pauses, or if your baby is unusually sleepy or hard to wake.
Cozy, safe sleep starts here
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