Nap Tracker

Log and optimize your baby's nap schedule.

Enter Your Details

Baby's Age (months)

Enter 0–36 months for a recommended nap schedule.

Usual Morning Wake Time

Your schedule will be built around this wake time.

Current Sleep Issues (optional)

Early waking (before 6am) Short naps (under 30 min) Frequent night waking Nap resistance / fighting sleep

Medical Disclaimer: This tool is for educational and informational purposes only. It does not provide medical advice, diagnosis, or treatment. Results are estimates only. Always consult a qualified healthcare professional for medical decisions. In an emergency, call 995 (Singapore) immediately.

Wake Windows by Age

A wake window is the amount of time a baby can comfortably stay awake between sleeps. Stretching it too long → overtired and harder to settle. Too short → not tired enough and short nap. These are ranges - Watch your baby's cues.

Age	Wake Window	Naps/Day	Nap Length	Total Sleep
Newborn (0–4 wks)	45–60 min	4–5	30–45 min	16–18h
1–2 months	60–90 min	4	45–60 min	15–17h
3 months	1–1.5 hr	4	45–75 min	15–16h
4–5 months	1.5–2 hr	3	1–1.5 hr	14–15h
5–6 months	2–2.5 hr	3	1.5 hr	14–15h
6–8 months	2.5–3 hr	2	1.5 hr	13–14h
8–10 months	3–3.5 hr	2	1–1.5 hr	13–14h
10–12 months	3.5–4 hr	2	1–1.5 hr	13–14h
12–15 months	4–5 hr	1–2	1.5 hr	13h
15–18 months	5–5.5 hr	1	1.5–2 hr	12–13h
18–24 months	5.5–6 hr	1	1.5–2 hr	12–13h
2–3 years	5–6 hr	0–1	1–1.5 hr	11–12h

Nap Transitions - When and How

5 naps → 4 naps · 3–6 weeks

Signs it's time

•Wake windows naturally stretch past 60 min
•Takes longer to fall asleep for one nap

How to transition

Let wake windows guide you. Offer 4 sleep opportunities when wake windows reach 75–90 min consistently.

4 naps → 3 naps · 3–5 months

Signs it's time

•Last nap of the day increasingly resisted
•Waking earlier in the morning
•Wake windows push past 1.5 hr

How to transition

Drop the 4th nap first. Adjust bedtime earlier (by 30–45 min) to compensate until 3 naps are solidly established.

3 naps → 2 naps · 6–8 months

Signs it's time

•Catnap consistently refused or very short (under 20 min)
•Takes 30+ min to fall asleep for catnap
•Night sleep not affected by dropping it

How to transition

Drop the catnap first. Bridge with an early bedtime (6–6:30 pm) while the two-nap schedule consolidates. Takes 2–4 weeks to stabilise.

2 naps → 1 nap · 12–18 months

Signs it's time

•One nap consistently short while the other is long
•Hard to fall asleep for both naps
•Morning nap pushes into afternoon, disrupting bedtime

How to transition

Push the morning nap 15 min later each week. Transition typically takes 4–6 weeks. Expect a difficult transition period with overtiredness.

1 nap → no nap · 2.5–3.5 years

Signs it's time

•Nap is skipped without negative effects
•Bedtime is early and smooth even without a nap
•Night sleep remains 10–12 hours

How to transition

Keep 'quiet time' (30–60 min rest in a dim room) even without sleep. Some 3-year-olds still need an occasional nap. Don't drop too early.

Sleep Regressions - When to Expect Them

4 months - The Big One ~2–6 weeks

Why: Sleep cycles mature permanently. Biggest disruption of babyhood.

Strategy: Introduce a consistent bedtime routine. Begin gentle sleep shaping. This regression is permanent - Cycles don't revert.

8–10 months - Cognitive Leap ~2–4 weeks

Why: Crawling, standing, object permanence, stranger anxiety all collide.

Strategy: Extra comfort and predictability. Consistent settling approach. Avoid creating new habits you can't sustain for months.

12 months - Walking & Words ~2–4 weeks

Why: Walking, first words, 2→1 nap transition, world is too exciting to sleep.

Strategy: Keep the nap - Do not drop it. Push morning nap 15 min later. Keep bedtime consistent.

18 months - Autonomy Surge ~2–6 weeks

Why: Language explosion, toddler autonomy, separation anxiety resurgence, molar teething.

Strategy: Clear, predictable routine. One extra story, then hold the boundary firmly and warmly.

2 years - Bedtime Fears ~3–6 weeks

Why: Dropping nap, potty training, imaginative thinking generates fears of the dark/monsters.

Strategy: Calm, matter-of-fact acknowledgement of fears. Nightlight. Keep nap as quiet time even if not sleeping.

Full deep dives: Sleep Regression Guide →

Reading Sleepy Cues

Wake windows are a guide - Your baby's cues tell you where in the window they actually are. Catching cues early means an easier, faster settle. Overtired = much harder to get down.

Early / drowsy