9 Month Old Nap Schedule: A Comprehensive Guide for Better Sleep

2021-12-04

month

As your baby transitions from the newborn stage to toddlerhood, their sleep patterns will undergo significant changes. At around 9 months old, many babies start to drop their third nap of the day and move to a two-nap schedule. This can be a challenging time for parents, as they adjust to the new routine and ensure that their baby is getting the sleep they need.

In this comprehensive guide, we'll walk you through the typical nap schedule for a 9-month-old baby, common challenges associated with the transition, and helpful tips to promote better sleep. We'll also discuss the importance of consistency, a calming bedtime routine, and creating a conducive sleep environment.

Understanding the developmental changes and the ideal nap schedule for this age group will help you create a routine that works for both you and your little one, setting the foundation for healthy sleep habits in the long run.

9 month old nap schedule

Consistency and routine are key for successful naps.

Two naps a day.
First nap: morning.
Second nap: afternoon.
Total sleep: 11-12 hours.
Awake time: 2-3 hours.
Bedtime: 7-8 pm.
Wake-up time: 6-7 am.
Avoid overtiredness.

Remember, each baby is unique and may deviate slightly from this schedule. Patience and flexibility are essential during this transition.

Two naps a day.

At around 9 months old, most babies transition from a three-nap schedule to a two-nap schedule. This is a natural progression as their sleep patterns mature and their bodies adapt to longer periods of wakefulness.

Shorter naps: With only two naps a day, each nap tends to be shorter, typically lasting around 1-1.5 hours. This is because babies are able to consolidate their sleep more effectively during these longer periods of wakefulness.
Predictable nap times: Establishing a consistent nap schedule helps regulate your baby's sleep-wake cycle. Aim for consistent nap times each day, even on weekends. This predictability helps your baby's body learn when it's time to sleep, making it easier for them to fall asleep and stay asleep.
Awake time between naps: The awake time between naps should be around 2-3 hours. This allows your baby to build up enough sleep pressure to fall asleep easily at the start of their next nap. If your baby is awake for longer or shorter periods, it may disrupt their nap schedule and make it harder for them to fall asleep.
Signs of tiredness: Watch for signs that your baby is tired and ready for a nap. These may include yawning, rubbing their eyes, fussiness, or decreased activity. Putting your baby down for a nap when they show these signs will help them fall asleep more easily and get the rest they need.

Remember, each baby is unique and may deviate slightly from this schedule. Patience and flexibility are essential during this transition. If you're struggling to establish a two-nap schedule or your baby is consistently fighting naps, consult with your pediatrician or a sleep consultant for personalized advice.

First nap: morning.

The first nap of the day typically falls somewhere between 9 am and 11 am. This nap is often the longer of the two naps, lasting around 1-1.5 hours. Here are a few points to keep in mind regarding the first nap:

Timing: The timing of the first nap should be based on your baby's individual schedule and routine. Some babies may be ready for their first nap as early as 9 am, while others may need to wait until closer to 11 am. Observe your baby's cues and adjust the nap time accordingly.
Length: The first nap is typically the longer of the two naps, lasting around 1-1.5 hours. However, it's important to avoid letting your baby sleep for too long, as this may interfere with their ability to fall asleep at bedtime. If your baby sleeps for more than 1.5 hours during their first nap, gently wake them up so they don't become overtired later in the day.
Awake time before the first nap: The awake time before the first nap should be around 2-3 hours. This allows your baby to build up enough sleep pressure to fall asleep easily at the start of their nap. If your baby is awake for a shorter period before their first nap, they may have difficulty falling asleep or may wake up frequently during their nap.
Routine: Establish a consistent routine for nap time, similar to bedtime. This may include things like reading a book, singing a lullaby, or giving your baby a warm bath. Creating a relaxing and predictable routine signals to your baby that it's time to wind down and prepare for sleep.

Remember, each baby is unique and may deviate slightly from this schedule. Patience and flexibility are essential during this transition. If you're struggling to establish a consistent nap schedule or your baby is consistently fighting naps, consult with your doctor or a sleep consultant for personalized advice.

Second nap: afternoon.

The second nap of the day typically falls somewhere between 1 pm and 3 pm. This nap is often shorter than the first nap, lasting around 1-1.25 hours. Here are a few points to keep in mind regarding the second nap:

Timing: The timing of the second nap should be based on your baby's individual schedule and routine. Some babies may be ready for their second nap as early as 1 pm, while others may need to wait until closer to 3 pm. Observe your baby's cues and adjust the nap time accordingly.
Length: The second nap is typically shorter than the first nap, lasting around 1-1.25 hours. However, it's important to avoid letting your baby sleep for too long, as this may interfere with their ability to fall asleep at bedtime. If your baby sleeps for more than 1.25 hours during their second nap, gently wake them up so they don't become overtired later in the day.
Awake time before the second nap: The awake time before the second nap should be around 2-3 hours. This allows your baby to build up enough sleep pressure to fall asleep easily at the start of their nap. If your baby is awake for a shorter period before their second nap, they may have difficulty falling asleep or may wake up frequently during their nap.
Routine: Establish a consistent routine for nap time, similar to bedtime. This may include things like reading a book, singing a lullaby, or giving your baby a warm bath. Creating a relaxing and predictable routine signals to your baby that it's time to wind down and prepare for sleep.

Total sleep: 11-12 hours.

At 9 months old, most babies need around 11-12 hours of total sleep per day, including naps. This may vary slightly from baby to baby, but it's important to aim for this average to ensure your baby is getting the rest they need for proper growth and development.

With a two-nap schedule, your baby's sleep may be divided as follows:

First nap: 1-1.5 hours
Awake time: 2-3 hours
Second nap: 1-1.25 hours
Awake time: 2-3 hours
Bedtime: 7-8 pm
Night sleep: 10-11 hours

If your baby is consistently sleeping less than 11 hours per day, there are a few things you can do to help them get the sleep they need:

Establish a consistent sleep schedule: Babies thrive on routine, and a consistent sleep schedule helps them learn when it's time to sleep and when it's time to be awake.
Create a relaxing bedtime routine: A calming bedtime routine can help your baby wind down and prepare for sleep. This may include things like taking a warm bath, reading a book, or singing a lullaby.
Make sure your baby's sleep environment is conducive to sleep: The ideal sleep environment is cool, dark, and quiet. Avoid placing your baby's crib or bassinet near a window or other source of light or noise.
Avoid overstimulating your baby before bedtime: Avoid playing active games or watching TV with your baby close to bedtime. These activities can make it harder for your baby to fall asleep.

If you're struggling to help your baby get the sleep they need, consult with your doctor or a sleep consultant for personalized advice.

Awake time: 2-3 hours.

At 9 months old, babies should have around 2-3 hours of awake time between naps and before bedtime. This awake time is important for your baby's development, as it allows them to explore their environment, learn new things, and interact with others.

Here are a few tips for making the most of your baby's awake time:

Provide plenty of opportunities for play: Play is essential for your baby's development. Encourage your baby to play independently and with others. Provide them with a variety of toys and activities that are safe and age-appropriate.
Talk to your baby: Talking to your baby helps them learn language and develop their communication skills. Talk to your baby about what you're doing, what you see, and what you're feeling. Sing songs, read books, and tell stories to your baby.
Take your baby outside: Getting fresh air and sunlight is important for your baby's health and well-being. Take your baby for walks in the park, go for stroller rides, or simply sit outside and enjoy the scenery.
Interact with your baby: Spend time cuddling, kissing, and hugging your baby. Physical touch is important for your baby's emotional and social development.

It's important to avoid overstimulating your baby during their awake time. If your baby starts to get fussy or overwhelmed, it may be time for a nap or a quiet activity.

Bedtime: 7-8 pm.

A consistent bedtime is essential for helping your 9-month-old baby develop a regular sleep schedule. Aim for a bedtime between 7 pm and 8 pm. This will give your baby enough time to get the 11-12 hours of sleep they need per day.

Establish a relaxing bedtime routine: A calming bedtime routine can help your baby wind down and prepare for sleep. This may include things like taking a warm bath, reading a book, or singing a lullaby. Start the bedtime routine about 30 minutes before your baby's desired bedtime.
Avoid screen time before bed: The blue light emitted from electronic devices can interfere with sleep. Avoid letting your baby watch TV or play on electronic devices for at least 30 minutes before bedtime.
Make sure your baby's bedroom is conducive to sleep: The ideal sleep environment is cool, dark, and quiet. Use blackout curtains to block out light, and consider using a white noise machine to help mask any noise.
Put your baby to bed drowsy but awake: Don't rock your baby to sleep or feed them to sleep. Instead, put them to bed drowsy but awake so they can learn to fall asleep on their own.

It's important to be patient and consistent with your baby's bedtime routine. It may take some time for your baby to adjust to a new bedtime, but eventually, they will learn to fall asleep and stay asleep on their own.

Wake-up time: 6-7 am.

Most 9-month-old babies wake up between 6 am and 7 am. This is a good time for them to wake up, as it gives them enough time to get ready for the day and get some playtime in before their first nap.

Here are a few tips for helping your baby wake up at a consistent time:

Establish a consistent bedtime: The first step to helping your baby wake up at a consistent time is to establish a consistent bedtime. When your baby goes to bed at the same time each night, they will naturally start to wake up at the same time each morning.
Create a morning routine: Just like a bedtime routine, a morning routine can help your baby learn what to expect when they wake up. Your morning routine may include things like changing your baby's diaper, getting them dressed, and feeding them breakfast.
Expose your baby to natural light: Natural light helps to regulate the body's circadian rhythm, which is responsible for sleep-wake cycles. Open the curtains or blinds in your baby's room as soon as they wake up to help them get sunlight exposure.
Avoid feeding your baby to sleep: If your baby is used to falling asleep while eating, they may start to wake up at night looking for food. To avoid this, try to put your baby to bed drowsy but awake so they can learn to fall asleep on their own.

It's important to be patient and consistent with your baby's wake-up time. It may take some time for them to adjust to a new schedule, but eventually, they will learn to wake up at a consistent time each morning.

Avoid overtiredness.

One of the most important things you can do to help your baby sleep well is to avoid overtiredness. When babies are overtired, they have a harder time falling asleep and staying asleep. They may also be more fussy and irritable.

Look for signs of tiredness: It's important to be able to recognize the signs that your baby is tired so that you can put them down for a nap before they become overtired. Signs of tiredness may include yawning, rubbing their eyes, fussiness, or decreased activity.
Put your baby down for a nap when they show signs of tiredness: Don't wait until your baby is screaming or crying to put them down for a nap. By that point, they are already overtired and it will be harder for them to fall asleep.
Don't let your baby stay awake for too long between naps: The awake time between naps should be around 2-3 hours. If your baby is awake for longer than this, they are more likely to become overtired.
Create a relaxing bedtime routine: A calming bedtime routine can help your baby wind down and prepare for sleep. This may include things like taking a warm bath, reading a book, or singing a lullaby.

By following these tips, you can help your baby avoid overtiredness and get the rest they need for proper growth and development.

FAQ

Here are some frequently asked questions about 9-month-old nap schedules:

Question 1: How many naps should my 9-month-old baby take?
Answer 1: Most 9-month-old babies take two naps per day, with a total sleep time of around 11-12 hours.

Question 2: What time should my baby take their naps?
Answer 2: The timing of your baby's naps will depend on their individual schedule. However, a common schedule is to have the first nap between 9 am and 11 am and the second nap between 1 pm and 3 pm.

Question 3: How long should my baby's naps be?
Answer 3: The length of your baby's naps will also vary, but a typical first nap is around 1-1.5 hours and a typical second nap is around 1-1.25 hours.

Question 4: What should I do if my baby is fighting naps?
Answer 4: If your baby is fighting naps, there are a few things you can try. First, make sure that your baby is tired by following a consistent nap schedule. Second, create a relaxing bedtime routine to help your baby wind down before naptime. Third, make sure that your baby's sleep environment is conducive to sleep.

Question 5: What should I do if my baby wakes up early from their nap?
Answer 5: If your baby wakes up early from their nap, try to put them back to sleep by patting their back or rubbing their tummy. If they don't fall back asleep after a few minutes, let them play quietly in their crib until their next nap time.

Question 6: What should I do if my baby is taking too many naps or sleeping for too long?
Answer 6: If your baby is taking too many naps or sleeping for too long, it may be a sign that they are overtired. Try to adjust your baby's nap schedule so that they are getting the right amount of sleep.

Question 7: When should my baby transition to a one-nap schedule?
Answer 7: Most babies transition to a one-nap schedule between 12 and 18 months old. However, every baby is different, so there is no need to rush this transition. Wait until your baby shows signs of readiness, such as consistently sleeping for longer periods of time during their naps and waking up less frequently at night.

Closing Paragraph: If you have any other questions about your 9-month-old baby's nap schedule, talk to your doctor or a sleep consultant.

In addition to following a consistent nap schedule, there are a few other things you can do to help your baby sleep well:

Tips

Here are a few tips to help your 9-month-old baby sleep well:

Tip 1: Establish a consistent sleep schedule: Babies thrive on routine, and a consistent sleep schedule helps them learn when it's time to sleep and when it's time to be awake. Aim for a bedtime between 7 pm and 8 pm and a wake-up time between 6 am and 7 am. Stick to this schedule as much as possible, even on weekends.

Tip 2: Create a relaxing bedtime routine: A calming bedtime routine can help your baby wind down and prepare for sleep. This may include things like taking a warm bath, reading a book, or singing a lullaby. Start the bedtime routine about 30 minutes before your baby's desired bedtime.

Tip 3: Make sure your baby's sleep environment is conducive to sleep: The ideal sleep environment is cool, dark, and quiet. Use blackout curtains to block out light, and consider using a white noise machine to help mask any noise. Make sure your baby's mattress is firm and supportive, and that there are no loose blankets or pillows in the crib.

Tip 4: Avoid screen time before bed: The blue light emitted from electronic devices can interfere with sleep. Avoid letting your baby watch TV or play on electronic devices for at least 30 minutes before bedtime.

Closing Paragraph: By following these tips, you can help your baby get the sleep they need for proper growth and development.

Remember, every baby is different and there is no one-size-fits-all approach to sleep. If you're struggling to get your baby to sleep, talk to your doctor or a sleep consultant for personalized advice.

Conclusion

At 9 months old, your baby is going through a lot of changes, both physically and developmentally. One of the biggest changes is the transition from a three-nap schedule to a two-nap schedule. This can be a challenging time for parents, but by following a few simple tips, you can help your baby adjust to the new schedule and get the sleep they need.

The main points to remember about a 9-month-old nap schedule are:

Most 9-month-old babies take two naps per day, with a total sleep time of around 11-12 hours.
The first nap is typically between 9 am and 11 am and the second nap is typically between 1 pm and 3 pm.
Each nap should last around 1-1.5 hours.
Babies should have around 2-3 hours of awake time between naps.
A consistent sleep schedule, a relaxing bedtime routine, and a conducive sleep environment are all important for helping your baby sleep well.

Closing Message: With patience and consistency, you can help your 9-month-old baby develop healthy sleep habits that will last a lifetime.