The Soluna Dreams Guide to Nap Routines From Newborn to 3 years

Lets take a gentle, grounded look at what’s normal, what’s possible, and how to support rest at every stage.

I'd be lying if I said that nap routines aren't one of those things every parent wonders about… usually while holding a baby who refuses to nap. It's one of the harder sleep concepts to nail, and it can feel like everyone else’s child is following some perfectly color-coded nap chart while yours is out here freelancing, burning the candle at both ends.

So, I'm here to make this easy. This is a soft, realistic guide to naps from the first fragile weeks of life all the way through age three. No pressure. No rigid rules. Just developmentally grounded guidance and gentle rhythm-building.

Take what serves you. Leave anything that doesn’t fit your child.

Newborns (0–3 Months): The “Little Naps, All Day Long” Era

What to expect: Newborn naps are messy, short, unpredictable, and honestly kind of magical in their own way. Babies at this age don’t have mature circadian rhythms yet, so daytime sleep is all over the place. This can drive most parents crazy thinking something is wrong with their baby. So here's whats typical:

• 4–6+ naps per day

• Nap lengths ranging from 20 minutes to 2 hours

• Wake windows: 45–60 minutes (sometimes less)

Newborns are truly just out here eating, sleeping, and pooping their little hearts out.

Gentle guidance, not rules:

• Follow sleepy cues, not just the clock.

• Create a mini nap routine: dim lights, slow movements, a consistent phrase (“It’s rest time, love”).

• Contact naps are absolutely normal and welcomed here. I encourage you to hold, cuddle, and bond with your baby. These days go by so fast.

• Motion naps are also normal, think: stroller, carrier, rocking. You’re not “ruining” anything at all or creating any "bad habits" at this point.

  
  

The goal: A sense of rhythm, not a schedule.Think predictable, not perfect.

Older Infants (4–6 Months): Entering the Era of Predictability

What to expect: Circadian rhythms begin maturing starting at 4 months which when you start to see the beginnings of that 4 months sleep progression, I wrote more about that here. By this time naps are becoming more structured, though they're really still not fully consistent, yet.

Typical patterns can look like:

• 3–4 naps per day

• Nap lengths vary but begin to stretch (30–90 minutes)

• Wake windows: ~1.5–2 hours

Yay for being able to get more awake time with your baby, getting to watch their little personalities develop and emerge!

Nap routine ideas:

• Short and sweet: diaper change → dim lights → 3–5 minutes of calm → down for nap (calm, but awake is preferable)

• Keep it repeatable, not elaborate.

• Offer naps roughly around the same times, but don’t panic if things shift. Timing will look different from day to day, it's important to be a bit flexible, baby may have more energy one day, and be a bit more tired the next. This is where its important to keep the clock in mind as a guide, but to watch the baby for their cues.

Supportive tips:

• Start leaning into independent sleep skills gently... not training, just opportunities. You can read more about gentle sleep shaping here.

• Protect the first nap of the day when possible (it really does set the tone for the day).

The goal: Consistency. Nervous system regulation. Helping naps become a little more settled.

Older Babies (7–12 Months): The Two-Nap Era

What to expect: This is the golden age of the 2-nap schedule. Babies thrive on predictable routines here. And not every 7 month old is ready for 2 naps yet, so keep in mind that it's okay if your babies sleep needs are a bit different still, they'll get there in time!

Typical patterns for this stage:

• 2 naps per day

• Nap lengths: 60–120 minutes (I always tell clients to cap naps at 2 hours so it does not take away from nighttime sleep

• Wake windows: 2.5–3.5 hours

• Naps often fall late morning + mid-afternoon

Nap routine ideas:

• Same steps every time. If you started early with your babe, then an established routine has taken hold and you've got this part, in the bag. If you haven't started yet, then now is as good a time as any!

• Keep stimulation low before nap (no roughhousing, tickling, or excitement in the last 10 minutes).

• Offer naps before overtiredness hits, catching that window is everything and makes for an easier time going down.

Watch for:

• Crawling, pulling up, and new milestones might temporarily shorten naps. Often times during these milestones, babies brains are just busy building new neural pathways and have a hard time resting.

• Separation anxiety peaks at this time, your presence and reassurance matters.

The goal: Predictable nap times that support development and emotional regulation.

Toddlers (12–24 Months): The One-Nap Transition

What to expect: Sometime between 13–18 months, the second nap starts to disappear. Remember, the timing looks different for every baby.

Here's what to look for as far as transition signs:

• Fighting the second nap daily

• Long wake-ups during the night

• Consistent early morning wakes

• Nap timing getting messy

Typical patterns after transition:

• 1 midday nap

• Length: 1.5–3 hours (This is the exception to that 2 hour rule, when babies are ony taking 1 nap, it can be 3 hours)

• Wake windows: ~4–5+ hours

How to support the shift:

• Move the first nap later by 15 minutes every few days.

• Keep the nap routine calming and consistent.

• Expect a temporary “overtired” phase, it evens out in the end.

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The goal: A single restorative nap right after lunch that anchors the day.

Two- to Three-Year-Olds: The “Maybe They Nap, Maybe They Don’t” Phase

What to expect:This stage is wildly variable. Most 2-year-olds still nap daily. Some 3-year-olds drop naps early. Some take naps twice a week and skip them the rest. All 3 of my children dropped the nap around 3-3.5 years old, on a personal note. It's important to not let them nap passed 3 pm, or you're in for a lateeeee night.

Typical patterns:

• 0–1 nap per day

• Nap length: 1–2 hours if still napping

• Nap refusal is very normal

Nap routine ideas:

• Keep the pre-nap ritual short and comforting.

• Offer “quiet time” if naps begin to fade, in their sleep space with dim lights, books, soft music, lying in bed.

• Cap late naps to protect bedtime.

Signs your child may be ready to drop naps:

• Hanging out in bed without sleeping for weeks

• Bedtime suddenly getting very late

• No meltdown from missing a nap

Signs they still need a nap:

• Epic afternoon meltdowns

• Waking up cranky

• Falling asleep in the car easily

The goal:Protect rest in some form — sleep or quiet time.

Gentle Nap Routines: The Common Thread

No matter the age, nap routines feel like this:

• Predictable

• Calming

• Simple

• Connection-based

• Repeatable

• Regulating to the nervous system

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And when we repeat the same small steps, the child’s brain learns:

“This is where rest happens. I’m safe. I can relax.”

That’s really the heart of sleep shaping: not control, not force. Just rhythm, safety, and attunement to your baby.

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When you're ready for more support, book your free discovery call with me and

we'll see how best I can help you to create a customized plan for your family.