Baby Nap Calculator
Enter your baby's age, wake time, and desired bedtime to see the optimal nap schedule for the day.
Naps
4
Daytime sleep
5.5h target
Night sleep
9.5h
Wake window
1h - 1h 30min
Optimal nap schedule
7:00 AM
8:06 AM
10:41 AM
1:21 PM
4:08 PM
7:00 PM
Tempo does this automatically and recalculates when things shift.
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How to figure out the right nap schedule
The number of naps your baby needs changes significantly in the first year. Newborns sleep in short bursts throughout the day and night, with very little structure. By around 3 to 4 months, most babies settle into a pattern of 3 to 4 naps. By 7 to 8 months, most transition to 2 naps. Some babies drop to 1 nap between 12 and 18 months.
The key to getting nap timing right is balancing wake windows with your desired bedtime. If naps run too long or too late, bedtime gets pushed back or the baby fights falling asleep. If naps are cut short, the baby becomes overtired, which paradoxically makes sleep harder.
This calculator distributes wake windows evenly throughout the day, with slightly shorter windows in the morning (when sleep pressure is lower) and slightly longer windows before bedtime. This reflects how most babies naturally handle their awake time.
Keep in mind: these are guidelines, not rules. Your baby might need slightly more or less sleep. Watch for tired cues and adjust. If a nap is consistently a battle, try shifting it 15 minutes later. If bedtime is a fight, the last nap might need to end earlier.