Every family has unique needs, and while some families thrive on routines, others may prefer a more flexible approach. The key is to find what works best for you and your little one.
There are two types of nap schedules you might consider:
Short, Long, Short
In this routine, your baby would start with a shorter morning nap. For example, a 4-month-old might nap for about 60 minutes, while an 8-month-old might nap for around 30 minutes. This is followed by a longer, more restorative nap at midday, typically lasting 2 to 2.5 hours.
Up until 6-8 months of age, your baby might also take a brief late afternoon nap, around 30 minutes long. As your baby grows, this nap will gradually decrease in length—down to 20, then 15 minutes—before eventually being phased out between 6-8 months.
I often recommend this schedule as it works well for most babies. It helps create a predictable daytime routine, encourages solid nighttime sleep, and offers flexibility. The shorter morning and late afternoon naps can easily be taken while you're out and about, whether in a pram, car, or carrier. This gives you time to enjoy a podcast, grab a coffee, or go for a walk.
For the longer midday nap, it’s best to be home. This gives you a chance to tackle household tasks, prepare lunch, or simply take a moment for yourself. Many parents use this time for an at-home workout, meal prep, or even tending to their collection of indoor plants—whatever suits you best!
Medium, Medium, Short
In this routine, your baby would take two medium-length naps, each lasting about 1.5 hours, with a short late afternoon nap of approximately 30 minutes.
Similar to the short, long, short routine, the late afternoon nap will gradually shorten from 30 minutes to 20, then 15 minutes, before being dropped altogether between 6-8 months.
I suggest this schedule for families who find that the short, long, short routine doesn’t suit their baby, prefer to be home for both naps (as some babies may not sleep for 1.5 hours while out), or don’t want to wake their baby from a morning nap.
This routine is only suitable if your baby naturally sleeps for 1-1.5 hours during the morning nap. If your baby tends to wake after 30-45 minutes despite being given the opportunity to settle back to sleep, the medium, medium, short routine may not be the best fit.
If you’ve tried the medium, medium, short routine for 7-10 days and find that your baby’s midday nap remains short (under an hour) and isn’t lengthening, I’d recommend switching to the short, long, short routine. Prioritising a consolidated nap in the middle of the day is crucial for maintaining your baby’s energy levels in the afternoon and ensuring a good night’s sleep.
Choosing the right nap routine is an important decision that can significantly impact your baby’s overall mood, development, and nighttime sleep quality. Remember, there isn’t a one-size-fits-all approach. Every baby is different, and what works for one family may not work for another. Whether you opt for the short, long, short routine or the medium, medium, short schedule, the key is to observe your baby’s cues and allow for flexibility.
If you find that one routine isn’t working after giving it a fair try, don’t hesitate to switch things up. Consistency is important, but so is recognising when it’s time to make a change. Look for signs of how well your baby is responding to the schedule: are they waking up happy and alert, or are they still cranky and tired? Are they sleeping well at night, or do they seem restless and wakeful? These cues can guide you in determining the best nap routine for your baby.
Don't forget to consider your own lifestyle and needs as a parent too. If a more structured routine helps you plan your day and provides you with the predictability you need, then leaning towards a routine like short, long, short could be beneficial. On the other hand, if you prefer flexibility and the freedom to spend more time out of the house during the day, then the medium, medium, short schedule might suit you better - you can also have a mix! Some families utilise medium/medium routines on daycare days and have short/long routines on day's their little love naps at home.
The ultimate goal is to create a balance that supports your baby’s sleep needs while also fitting into the rhythm of your family life. Don’t forget to give yourself grace in this process. It’s okay to experiment and adjust as you go. Parenthood is a learning journey, and your baby’s sleep routine will naturally evolve over time as they grow and develop.
In the end, a well-rested baby is a happy baby, and when your baby sleeps well, you can take time for yourself, whether that means enjoying some downtime, catching up on tasks, or simply taking a breather. Prioritise what works best for you and your family, and trust that with some patience and persistence, you’ll find the nap routine that suits your little one perfectly.
We have age appropriate routine guides to support you - check them out https://www.littledreamers.co.nz/guides.
If you need some sleep support and you are ready to make a change our team of experts are here for you! Book a discovery call and let's chat about your little one's sleep and how we can help your family get the rest you all need to thrive.
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