How to Create the Best Baby Nap Schedule

If you're having trouble getting your baby to fall asleep، Dr. Lonzer suggests giving them a warm bath، a little massage، or a tummy rub. "Sometimes playing soft music or white noise، such as rain، can be soothing،" she says. "Rocking and cuddling can be helpful for babies، and relaxing and enjoyable for parents."

Adjust As Your Child Gets Older

As your baby begins to sleep longer at night، they might need fewer naps. However، Dr. Lonzer says that quiet time every day is still crucial. "Babies need quiet time without external noise and interaction for their growth and development،" she says. "Make sure they get at least 30-60 minutes of quiet time a day—and you get yours!"

Wake Supernappers Early

It's not healthy to let your baby nap more than two or three hours at a time، as it might negatively affect their sleep at night، Dr. Lonzer says. Gently wake your baby after a couple hours if they're prone to long naps.

Consider the 2-3-4 Nap Schedule

Many experts recommend the 2-3-4 approach for babies needing two daytime snoozes. It works by gradually increasing the time between naps throughout the day: two hours of staying awake before the first nap، three hours between the first and second naps، and four hours before bedtime. The main benefit is that the 2-3-4 schedule creates a predictable routine for parents and babies، leading to a smoother schedule.

Keep in mind، though، that this method might not work for everyone، and parents should always strive to find the best nap schedule for their family. Also، experts agree that the 2-3-4 approach is best suited for babies 6 months and older.

Ask Your Pediatrician About Any Problems

When in doubt، talk with your pediatrician. Every baby is different and napping routines may vary over time; there's not one right answer for every child. Dr. Lonzer says not to worry unless your child's total sleep hours aren't adding up، or if sleep is interfering with important activities such as eating and development. Talk with your pediatrician if you're concerned your baby's sleep schedule might not be healthy.