Baby Soma
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Nap Schedule Generator

Tell us morning wake time and age - we'll build a full day plan with naps, wake windows and bedtime that fits the typical sleep need for that age.

A working nap schedule needs three things at once: the right number of naps for the age, wake windows that actually match where your baby is, and a bedtime that doesn't collapse from cumulative overtiredness. Most "schedules from the internet" miss at least one of those, which is why parents end up redoing the plan every two weeks.

This generator builds the daily plan from the same reference table the Baby Soma app uses internally. You give it the morning wake time and the age in months. It returns a full day from wake-up to bedtime, with each nap start time, mid-day wake windows and the last awake window before bed - all already age-appropriate.

  1. Morning wake06:30
  2. Awake: 06:30 - 08:532h 23m
  3. Nap 108:53 - 09:38
  4. Awake: 09:38 - 12:012h 23m
  5. Nap 212:01 - 12:46
  6. Awake: 12:46 - 15:092h 23m
  7. Nap 315:09 - 15:54
  8. Awake: 15:54 - 18:172h 23m
  9. Nap 418:17 - 19:02
  10. Awake: 19:02 - 21:352h 33m
  11. Bedtime21:35
Day summary
4 naps
Average nap length
45m
Targeted night sleep
10h

Educational guidance. Expect 10-30 minute drift on a real day. Not medical advice.

How the schedule is built

Start at your morning wake time. The first wake window comes from the age-based norm (the same one the Wake Window Calculator returns). The end of that window is the first nap start time. Nap length is the daily nap total divided by the number of naps. After each nap, another wake window. Before bedtime we use the longer "last awake window" - that is what gets the baby to bedtime tired-enough but not exhausted.

The bedtime in the result is the same value the Bedtime Calculator would give: morning wake + 24h - night sleep need. The schedule reconciles naps so the bedtime falls in the expected window. If the nap math drifts (a transition month, for example), we use age-appropriate fallback timing rather than forcing the wrong number of naps.

How to actually use the schedule

Treat the times as soft targets, not alarms. A real day will drift by 10-30 minutes from the plan and that is fine. The point of having a schedule is that you do not have to recalculate from scratch every nap - you check the plan, watch your baby, and adjust within the window.

When two naps in a row run shorter than 45 minutes, expect bedtime to shift earlier by 15-30 minutes. When one nap goes long (90+ minutes) and pushes the next window, hold the original bedtime - long mid-day sleep does not need to be compensated by a later bedtime.

When the schedule breaks

Nap transitions (3 to 2, 2 to 1) are messy. The age the transition is "supposed" to happen is a range, not a date. If your 8-month-old keeps refusing the third nap, drop it and lengthen the last wake window before bed - hold that for 3-4 days before recomputing.

Sleep regressions (4, 8, 12, 18 months) interrupt schedules for 1-3 weeks. Do not redesign the plan during a regression: hold the schedule, accept a worse week, and the previous plan usually returns. If a regression sticks longer than 3 weeks, recompute the schedule using the next age block in the table.

FAQ

How accurate is the schedule for my specific baby?▾

It is a typical schedule for the age. Expect 10-30 minute drift either way. If your baby is a low sleep need / high sleep need outlier, the schedule still gives the right shape - just shift everything 15-20 minutes consistently.

What if my baby only takes contact naps?▾

The schedule still works as a timing reference. Contact-nap vs crib-nap is a "where" question; the schedule answers "when". Quality of nap may be lower, but the wake-window math is the same.

My baby is in a nap transition - is the schedule wrong?▾

During transitions the schedule shows the post-transition shape. If your baby has not finished the transition, the third nap is still real - hold the previous schedule until they consistently refuse that nap for 5-7 days.

Does the schedule include night feeds?▾

No - this is a sleep schedule only. Night feed timing varies with weight, age and feeding pattern; talk to your pediatrician if you are unsure whether night feeds are still expected at your baby's age.

Why does the bedtime sometimes feel too early?▾

Most parents under-estimate how early infant bedtime should be. A 4-month-old often goes to sleep at 7 p.m.; that is correct. The "natural" 9 p.m. bedtime parents default to is usually 90+ minutes past the comfortable window for under-12-month-olds.