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Fix nap chaos starting today.

The free Nap Schedule Starter Pack gives you the exact wake windows, daily routine templates, and the 4 most common nap mistakes to avoid. Used by thousands of families to get naps on track without any crying.

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  • Complete wake window chart from birth to 3 years
  • Sample daily schedules for every age group
  • The 4 most common nap mistakes (and how to fix them)
  • Pre-nap routine checklist
  • When to drop a nap and readiness signs by age

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Wake Window Chart

How long your baby can comfortably stay awake between sleeps. This is the most important number in baby sleep.

AgeWake WindowDaily NapsTotal Sleep
0 to 4 weeks45 to 60 min4 to 5 naps16 to 18 hrs total
1 to 2 months60 to 75 min4 to 5 naps15 to 17 hrs total
2 to 3 months75 to 90 min4 naps14 to 16 hrs total
3 to 4 months90 to 120 min3 to 4 naps14 to 16 hrs total
5 to 6 months2 to 2.5 hrs3 naps14 to 15 hrs total
7 to 8 months2.5 to 3 hrs2 to 3 naps13 to 15 hrs total
9 to 12 months3 to 3.5 hrs2 naps13 to 14 hrs total
12 to 18 months4 to 5 hrs1 to 2 naps13 to 14 hrs total
18 months to 3 yrs5 to 6 hrs1 nap (or none)11 to 14 hrs total

The 4 nap mistakes most parents make

1

Keeping them up too long

An overtired baby produces cortisol (the stress hormone), which makes it harder, not easier, to fall asleep. Shorter wake windows equal easier sleep.

2

Not watching for sleepy cues

By the time your baby is rubbing eyes and yawning, they are already overtired. Watch for the first yawn, glazed eyes, or reduced activity. That is your window.

3

Inconsistent nap location

Babies sleep best in the same place every time. A dark, quiet room with white noise will always outperform the car seat or stroller for restorative naps.

4

Skipping the wind-down

Even a 5-minute pre-nap routine (dim lights, quiet song, sleep sack) signals to your baby's brain that sleep is coming. It dramatically reduces nap resistance.

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Want the complete step-by-step plan?

The free guide gives you the foundation. Our full guides give you the exact night-by-night plan for your baby's age, with troubleshooting, schedules, and everything in between.