Baby Sleep Calculator – Personalised Nap Schedule & Wake Windows by Age

Your time: – · AAP & NSF Guidelines · Updated March 2026
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Baby Sleep Calculator

Enter your baby’s age for a personalised nap schedule, wake windows & bedtime — based on AAP & NSF guidelines.

💡 Best bedtime: 7:00–8:00 PM — prevents the overtiredness cortisol cycle that causes short nights.

💡 Newborns have no circadian rhythm yet — hunger drives all sleep cycles. This matures from ~3 months.

💡 Premature baby? Open Advanced Settings below and set the prematurity slider to use corrected age.

Baby Sleep Summary

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Today’s Schedule

    Age-Specific Sleep Tips

    🔬 Sleep by Age — AAP & NSF Guidelines

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    Night Sleep Consolidation

    By 4–6 months, melatonin production matures and most babies consolidate into 6–8 hour overnight stretches. Before that, waking every 2–4 hours is biologically normal.

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    Wake Windows Are Key

    Staying within age-appropriate wake windows prevents cortisol build-up that causes short naps and split nights. The single most effective scheduling tool for parents.

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    Nap Transitions

    3→2 naps at 6–8 months. 2→1 nap at 15–18 months. Each transition takes 4–6 weeks. Use an earlier bedtime to compensate for lost daytime sleep during the change.

    AgeTotal/dayNightNapsWake Window
    0–3 months14–17h8–9h4–545–60 min
    3–6 months12–16h9–10h31.5–2.5h
    6–9 months12–15h10–11h2–32.5–3.5h
    9–12 months12–15h10–11h23–4h
    12–18 months11–14h10–11h1–24–5h
    18–24 months11–14h10–11h15–6h
    2–3 years11–14h10–12h0–15–7h

    Source: AAP (2016) · NSF (2023)

    ⚠️ Medical Disclaimer: This calculator provides general educational guidance based on published AAP and NSF paediatric sleep guidelines. It is not a substitute for professional medical advice. Individual babies vary significantly. Always consult your paediatrician for personalised recommendations, especially for premature babies or those with medical conditions.