Oh the mystical world of baby sleep – a labyrinth journey that every new parent embarks upon.
From deciphering sleep cues to establishing a bedtime routine, it’s a puzzle that can baffle even the most experienced caregivers.
Amidst all the uncertainty, one thing that often crops up is the question: how to plan the last nap of the day to keep bedtime on track? Let’s untangle this below.
The Mathematical Maze of Baby Sleep
As a new parent, the very concept of calculating nap times can be overwhelming. The equations seem simple enough: the sum of sleep duration, nap intervals, and bedtime should ideally equal a well-rested and content baby.
However, when you throw in the ever-changing nature of infant sleep patterns, growth spurts, illness, and developmental leaps, the math becomes a more difficult.
The 7PM Bedtime Dilemma
For the purpose of this blog and the timings we will look at, I am using the example of a 7PM bedtime. However, before we delve into the specifics, it’s important to note that not all babies require a 7 PM bedtime!
Babies, like adults, have their individual circadian rhythms. Some may naturally gravitate towards an earlier bedtime, while others might thrive with a later one. There are many factors to consider when choosing an appropriate bedtime for your child. Things like age appropriate wake windows, nap duration, total daytime sleep needed, total night time sleep needed, sleep pressure…etc.
The magic lies in recognizing and honouring your baby’s unique sleep needs.
Cracking the Nap Time Code
While not a universal rule, let’s assume that 7PM works well as a bedtime for your baby.
To orchestrate this, the final nap of the day will play a pivotal role.
Let’s break down when the last nap of the day should end for babies aged 4-12 months:
You will need to count backwards and base it on your child’s ideal wake window.
A baby of 4-5 months: ~ 5PM
A baby of 6-7 months: ~ 4/4:30PM
A baby of 8-11 months: ~3:30
Babies 12 months + : ~3PM
Nap Duration: How long your baby sleeps for will be key in determining bedtime. Should your little one have a shorter than usual nap, then bedtime will need to move earlier to accommodate. If your baby is sleeping well, you may find that you have to cap the last nap in order to preserve bedtime. This is where being flexible is so important, and remembering that bedtimes may fluctuate!
Flexibility is Key: Remember, these calculations are not set in stone. Babies can be unpredictable, and some days they might need an earlier or later nap to adjust for growth spurts, developmental leaps, or simply an off day. Flexibility is crucial to maintaining a harmonious sleep routine.
Honouring Your Baby’s Sleep Needs
As you navigate the terrain of baby sleep, always keep in mind that your baby is an individual with unique requirements. The goal isn’t to mold them into a rigid schedule but rather to create a soothing and supportive sleep environment that aligns with their natural rhythms. Pay close attention to their cues – the yawns, the rubbing eyes, their behaviour, engagement and feeding – these are often your baby’s way of communicating their need for rest.
While the world of baby sleep might seem like a cryptic puzzle at times, it’s important to remember that there’s no one-size-fits-all solution. The final nap of the day, in pursuit of a 7 PM bedtime or any other time, is just a piece of the greater sleep landscape. As you navigate this journey, remember that many factors come into play when determining the right bedtime from day to day, such as total daytime sleep, age-appropriate wake windows, total nighttime sleep, nap duration, sleep pressure, and more.
Use these guidelines above as a starting point, but always trust your instincts and adapt as needed to meet your baby’s unique needs.
Are you feeling stuck guessing your baby’s sleep needs or their daytime schedule? Has bedtime become a huge battle and it is taking 30+ minutes for your little one to settle to sleep?
It may be a scheduling issue and I can help you!
An Ask Me Anything Call is a great way to start if you are feeling totally lost with your baby’s sleep schedule. Let me take the guesswork out of baby sleep and help your family get the rest they need.
Rosalie Kassen (she/her)
Founder of Plume Sleep Solutions, Registered Nurse and Paediatric Sleep Consultant.
I work with families all over the world to bring a healthy sleep foundation and rest back into their homes.
Stop surviving the parenthood journey and start thriving!