MOMally Sleep Schedules
We know how exhausting these transitions can be. We have outlined these sample schedules to help you visualize your day. Please remember that every baby is different; always respect sleepy cues.
Wake Window Schedule
Under 4 Months Old
General Guidelines:
- The goal is to get 3.5-4 hours of daytime sleep.
- Some babies take longer naps: cap daytime naps at 2.5 hours to maximize daytime caloric intake.
- If naps are shorter, the subsequent wake window might be shorter.
- Some babies need shorter wake windows: Younger babies may need to go back to sleep after only 45 minutes awake. Always respect sleepy cues and put the baby down for naps before they are fussy.
6:30 - 7:00 AMWake for the day
Wake WindowMax 90 minutes (feeding included)
Nap #190 minutes
Wake WindowMax 90 minutes
Nap #290 minutes
Wake WindowMax 90 minutes
Nap #330 minutes
Wake WindowMax 90 minutes
Nap #430 minutes
Wake WindowMax 90 minutes
6:00 - 7:00 PMBedtime (between 3 & 4 months)
Three Nap Schedule
4 - 7/8 Months Old
| 6-7:00 AM | Wake / Milk |
| 7-8:00 AM | Breakfast* |
| 8:30-9 AM | Nap #1 |
| 10-10:30 AM | Wake / Milk |
| 12:00 PM | Lunch* |
| 12:30/1 PM | Nap #2 |
| 2:00/2:30 PM | Wake / Milk |
| 4:00 PM | Catnap |
| 4:30 PM | Wake (possibly Milk) |
| 5:15 PM | Dinner* |
| 6:30 PM | Milk |
| 6:45 PM | Routines |
| 7 PM | In Crib |
Two Nap Schedule
7 - 15 Months
| 6–7:00 AM | Wake / Milk |
| 8:00 AM | Breakfast |
| 9:30 AM | Nap #1 |
| 11:00 AM | Wake / Milk |
| 12:30 PM | Lunch |
| 1:30 PM | Nap #2 |
| 3:00 PM | Wake / Snack / Milk |
| 5:00 PM | Dinner |
| 6:15 PM | Milk |
| 6:35 PM | Routines |
| 7:00 PM | In Crib |
One Nap Schedule
15 - 18 Months
| 6-7:00 AM | Wake |
| 7-8:00 AM | Breakfast / Milk |
| 11:30 AM | Lunch |
| 12/12:30 PM | Nap (until 2:30/3:00) |
| 3:00/3:30 PM | Snack (w/ milk) |
| 5:30 PM | Dinner |
| 6:00 PM | Milk (w/ dinner) |
| 6:15 PM | Bath / PJs* |
| 6:35 PM | Routines |
| 6:45 PM | In Crib |