What does a 2 nap schedule look like?
If you’re new around here, I’ve avoided giving specific schedule recommendations for a LONG time! That’s because of a few things:
I don’t want to cause more stress to you by trying to make your baby fit a mold they’re not made for,
I don’t know your child’s sleep needs
I don’t know your family dynamics
Specific schedule recommendations aren’t meant to work for every single family in every single circumstance. So before you start reading on about what a 2 nap schedule looks like, I’m gong to recommend you look at some other resources first!
Logging Sleep Freebie (this is a free download that can help you figure out your child’s sleep needs by just interpreting the data)
When do you go to 2 naps a day?
The average age to transition to 2 naps is around 7.5 months, but a range from 6-9 months is pretty common!
What does a 2 nap schedule look like:
There are two (or three) different ways you can go with this, obviously, by either using awake times, by the clock, or I guess a combination of wake times/by the clock. I have done it all the ways with all 4 of my kiddos because one size does not fit all, even in the same family 🤪
2 nap schedule wake times:
If you’re using awake times, you may start the 3-2 transition with wake times around 3 hours. That could look like 2.5-3/3/3-3.5. The older the child is whenever they transition, the longer awake times typically are from the get go.
2 nap schedule by the clock:
If you’re using by the clock, you may start the 3-2 transition with naps around 9:30 and 2:00pm. This also depends on what time your child wakes up in the morning (as these times make sense for a child waking between 6:30-7am and not for a child who wakes at 6am or 8am).
OPTION 1: Early in the transition
Wake up time: ideally anytime between 6-7:00am
Nap 1: begin between 9:00-9:30amam (9am is a pretty average starting time for nap 1)
Nap 2: begin between 1:00-2:00:pm (leaning towards 1pm for a younger child)
Bedtime: 6-7:00pm, or 3-3.5 hours after nap 2.
For example, your schedule might look like nap 1: 9:00-10:15/10:30am, then nap 2: 1-3:00, then bedtime 6/6:30pm based on cues).
*The ranges in the start times above allow you to tune into your baby’s sleep cues to determine where in that range they should go down for nap.
OPTION 2: Older child, later in the transition
Wake up time: ideally anytime between 6-7/7:30am
Nap 1: begin at approximately 9:30/10:00am
Nap 2: begin at approximately 2:00/2:30pm
Bedtime: have baby asleep for the night 3-3.5 hours MAX after waking from second nap
For example, your schedule might look like nap 1: 9:30-11:00am, then nap 2: 2-3:30, then bedtime 6:30/7pm based on cues).
A combination of these might look like:
a consistent morning wake up/out of bed time
which leads to a consistent start time for your first nap
your first nap could be any length of time (you could let it go up to 2 hours but may vary day to day from 1-2 hours)
you’d use awake time to determine when the next nap is
you’d use awake time to determine when bedtime is
If I didn’t mention this in the by the clock schedule blog, my disclaimer about by the clock is: it requires you to let go of control and TRUST the clock. Yes even if it’s a shorter nap than usual. If you don’t use the clock time, then you’re using awake times and it doesn’t make sense to go back and forth constantly. You have to quit thinking in terms of math calculations and just focus on the time on the clock!
If you do choose to do the by the clock version, you’d need to follow those clock times for a good 10-14 days to allow your child to adjust their body to sleeping around the same time each day which is what stabilizes the schedule. In other words, you gotta commit!
My first child, I strictly used wake times until we were on 1 nap.
My second and third child were on a pretty strict by the clock schedule from 2/3 naps and on.
My fourth child is on a hybrid wake time/by the clock schedule with a consistent out of crib time and start time to his first nap. His first nap is hit or miss in length, so we use awake time to the next nap and bedtime.
2 3 4 nap schedule
What about the 2/3/4 schedule everyone loves? I usually refer to this as a transitional schedule and I think it may be from Moms on Call but I haven’t read it so I can’t be sure of that. This schedule may work for early transitioners who still need a really short awake time in the morning; however, I find that 2 hours is too short, 4 hours is too long, and the combination of these leads to overtired night time wakings/undertired early wakings.
Written out, the perfect 2 3 4 schedule, looks like:
7:00am wake up
9-10:00am nap 1
1-3:00pm nap 2
7:00pm bedtime
If this works for you, AWESOME! If it didn’t/doesn’t, you’re not alone ;).You child might not be a 12 hour a night sleeper and in that case, this schedule would probably not work well for you. That’s okay!
As always, these are just a starting point for you to start figuring out what your child’s 2 nap schedule looks like! If you need. more help, check out our Raising Happy Sleepers Membership where you can ask certified sleep consultants your questions 6 days/week and have access to tons of resources to get you through every sleep trouble.
