Nap Recommendations: How Many and How Long?

Nap Recommendations: How Many and How Long?

 

I commonly get asked how many naps a child should be taking in a day. In this post, I will give a summary of the recommendations. Please note that some children may take more or fewer naps than the same aged peer.

The number of naps that your child takes during the day will depend on the following:

  1. How long your child can tolerate being awake from sleep to sleep (wake times).
  2. How long your child is napping.
  3. How much sleep your child is getting overnight.

 

Recommendations for the Number of Naps:

(These recommendations are based on a child’s age)

Birth to 4 months:  4 to 5 naps a day

4 to 6 months: 3 to 4 naps a day

6 to 8 months: 2 to 3 naps a day

8 months to 18 months: 1 to 2 naps a day

18 months to 36 months (3 years of age): 1 nap

 

Recommendations for the Optimal Length of Nap:

Birth and 8 months of age: 45 to 90 minutes per nap****

8 months to 18 months: 60 minutes to 90 minutes per nap

18 months to 3 years:  90 minutes to 2.5 hours*****

 

****It is not uncommon for a child to nap for 30 to 45 minutes. This just means they will need more naps during the day. I firmly believe a nap is a nap and in time things will get better. See more about this in the post called Crap Naps.

*****If a child takes a nap longer than 2.5 hours but it does not affect night sleep then all is good.

 

The video below summarizes the information above and gives a few more details. This was a video I did for the free Facebook Group Supportive Sleep Learning and Parenting that I am the main moderator of.

Feel free to reach out if you require additional support. You book a free 15-minute call with me to discuss your situation and I will let you know how I can help.

The Power of 15 minutes

The Power of 15 minutes

I often find it incredible how a simple 15 minute time interval can make such a difference. 

When we are teaching our young children how to sleep I find that people will move mountains, buy all the gadgets available, read all the books and not be aware of the power of a time block that will improve sleep immensely.

It can be really frustrating as a parent when a little one seems to be getting in the groove of sleeping and then bam, sleep has exited the building. Adding 15 minutes of being awake before each sleep can be an absolute game changer! 

If your child has been sleeping okay and then things fall off the rails, simply add 15 minutes of awake time before you offer a nap or bedtime. Falling off the rails usually means waking up several times a night, waking for a long period of time, waking at the crack of dawn, or fighting going to sleep. Often when you add the 15 minutes of awake time your child gets back on track quite quickly.

 You may find that you are adding 15 minutes of awake time every couple of weeks. That is quite normal!

Another way to use the 15 minute block of time is to only spend 15 minutes trying to get your child back to sleep after a short nap. I often hear families that will keep trying to get their child back to sleep every 30 minutes or so after a short nap. This turns into an exercise of frustration for the child and parent.  After 15 minutes of trying to get your child back to sleep, stop and wait for the next period of time when your child is ready for sleep according to her desired wake time.

Do not underestimate the power of the 15 minute block!