Baby Sleep Calculator (2026)How Much Should My Baby Sleep?
Select your baby's age and instantly see total sleep needs, night sleep targets, number of naps, nap durations, and wake windows — based on NSF and American Academy of Pediatrics (AAP) guidelines. For older children and adults, see the Sleep Calculator by Age.
Select Baby's Age
Newborn
0–1 month
💤 Total Sleep
14–17h
🌙 Night Sleep
8–9h
☀️ Naps Per Day
4–5 naps
⏱️ Nap Duration
30–45 min each
👶 Wake Window
45–60 min
How Much Sleep Does a Baby Need?
Sleep needs change dramatically in the first three years of life. A newborn sleeps nearly 16 hours a day in short bursts, while a toddler consolidates most sleep into a single overnight period plus one nap. The table below summarizes total sleep, night sleep, and daytime naps by age — sourced from the National Sleep Foundation (nsf.org) and the American Academy of Pediatrics (AAP). For adult sleep needs, see How Much Sleep Do I Need?
| Age | Total Sleep | Night Sleep | Naps Per Day |
|---|---|---|---|
| Newborn (0–1 mo) | 14–17h | 8–9h | 4–5 |
| 1–2 Months | 14–16h | 8–9h | 4–5 |
| 2–3 Months | 13–15h | 9–10h | 3–4 |
| 3–6 Months | 12–15h | 10–11h | 3 |
| 6–9 Months | 12–14h | 10–11h | 2–3 |
| 9–12 Months | 12–14h | 10–11h | 2 |
| 12–18 Months | 11–14h | 10–11h | 1–2 |
| 18–24 Months | 11–14h | 10–12h | 1 |
| 2–3 Years (Toddler) | 11–13h | 10–12h | 0–1 |
Understanding Baby Sleep Cycles
Baby sleep cycles are much shorter than adult cycles. While adults cycle through sleep stages in roughly 90-minute blocks (see our nap calculator for cycle-based nap planning), babies complete a full sleep cycle in just 50–60 minutes. This is normal and developmental — the proportion of active (REM-like) sleep in infants is extremely high, supporting the rapid brain growth happening in the first year of life.
Why babies wake frequently between cycles. At the end of each 50–60 minute cycle, babies naturally surface to a lighter sleep state. Adults generally transition through this boundary unconsciously, but babies — especially under 4–6 months — haven't yet developed the ability to self-settle back into the next cycle. This is why many babies wake every 45–60 minutes during naps or multiple times overnight. The goal of sleep training (when parents choose it) is to help babies learn to connect cycles independently, not to suppress normal waking biology.
Wake Windows Explained
What is a wake window? A wake window is the maximum amount of time a baby can comfortably stay awake between sleeps before becoming overtired. For a newborn this is just 45–60 minutes; by 12 months it extends to around 3 hours. Wake windows are not rigid rules — they're a guide to help you time naps so your baby goes down drowsy but not overtired. Combining wake windows with your baby's sleepy cues (rubbing eyes, yawning, glazed look) gives the most accurate picture of the ideal nap window.
Why following wake windows prevents overtiredness. When a baby stays awake beyond their wake window, cortisol (the stress hormone) rises to keep them alert. This is counterintuitive — an overtired baby is harder to put down, wakes more at night, and takes shorter naps. Staying within the age-appropriate wake window and using a consistent nap schedule (build one with our Sleep Schedule Builder) is one of the most effective interventions for improving infant sleep.
Tips for Better Baby Sleep
- 1
Build a consistent bedtime routine. A predictable 20–30 minute sequence (bath → feed → book → dark room → sleep) signals the brain that sleep is coming. Consistency matters more than the specific activities. Most babies respond within 3–5 nights of a new routine.
- 2
Use a dark room and white noise. Blackout curtains and a white noise machine running at 65–70 dB (a fan or dedicated device) mask household sounds and create a consistent sleep environment. Darkness suppresses cortisol and supports melatonin onset — even during daytime naps.
- 3
Watch for sleepy cues — not just the clock. Age-appropriate wake windows give you a timing window, but your baby's sleepy cues refine it. Yawning, eye-rubbing, staring, and slowing activity are all signals to begin wind-down. Act on the first yawn — waiting for the second means you've likely missed the window.
- 4
Avoid overtiredness. An overtired baby fights sleep hardest. If your baby is fussing intensely, arching back, or has been awake 30+ minutes beyond their wake window, try a short walk or motion nap to prevent the cortisol spiral — then reset the schedule the next day.
- 5
Follow AAP safe sleep guidelines. Always place babies on their back on a firm, flat surface with no loose bedding, bumpers, or soft objects in the sleep space. Room-sharing (not bed-sharing) for the first 6–12 months is recommended by the AAP and reduces SIDS risk by up to 50%.
Last reviewed: June 2025 — reflects current NSF and CDC sleep guidelines.
Frequently Asked Questions
How much should a newborn sleep?+
Newborns need 14–17 hours of total sleep per day, split across 4–5 naps. They cannot yet distinguish day from night — this develops around 3–4 months.
When do babies start sleeping through the night?+
Most babies begin sleeping longer stretches (5–6 hours) between 3–6 months as their circadian rhythm develops. Full night sleep (10–12 hours) typically emerges by 6–9 months.
How many naps should a 6-month-old take?+
A 6–9 month old typically takes 2–3 naps per day totaling 3–4 hours, with 10–11 hours of night sleep.
When should I drop to one nap?+
Most toddlers transition to one nap between 15–18 months. Signs include resisting the second nap but still needing daytime sleep.
Is it normal for babies to wake up at night?+
Yes — babies have shorter sleep cycles (50–60 min) and wake briefly between cycles. The goal is teaching them to self-settle, not eliminating wake-ups entirely.
Understanding How Baby Sleep Changes by Stage
Baby sleep looks completely different from adult sleep, and it changes dramatically over the first few years — which is exactly why a calculator based on age is so useful. Newborns have no developed circadian rhythm yet, so they sleep in short bursts around the clock and need the most total sleep of any stage. Over the first few months a day-night pattern slowly emerges, night stretches get longer, and daytime sleep gradually consolidates into a predictable number of naps.
As your child grows, the number of naps steadily drops — from several short ones in early infancy to a single afternoon nap by the toddler years — while night sleep becomes the anchor of their rest. Following age-appropriate wake windows (the comfortable amount of awake time between sleeps) helps prevent the overtiredness that paradoxically makes it harder for babies to settle. Use the targets above as a flexible guide rather than a rigid rule: every baby is different, and your child's cues matter more than any chart. If you have ongoing concerns about your baby's sleep or breathing, always check with your pediatrician.