Interactive Tool

Daily Sleep Planner

Build a full-day sleep plan for any age from newborn through 5 years. Plan from the morning, or plan from right now to bedtime. Naps stop where they should, so the night sleep block stays intact.

A daily routine timeline for baby sleep. Schedule builder illustration

Daily Sleep Planner

Enter your baby's age and her wake-up time. The planner builds the day forward: naps, wake windows, and bedtime. Defaults to right now so you can use it mid-day to plan the rest of today, or enter your target morning wake time to plan tomorrow.

What time your baby woke up today, or your target morning wake time to plan tomorrow.

Naps in this plan

Typical for 6-9 months: 2-3 naps.

3

Age band

6-9 months

Wake window

2h - 3h

Day sleep

2h 15m

Night sleep

13h 45m

Fewer naps in this plan. One or more anticipated naps would have ended past the recommended cutoff for 6-9 months (4:30 PM). Skipping a late nap protects the overnight sleep block; the planner moved straight to bedtime instead.

  1. 7:00 AM · Morning wake

    Start the day. Wake window timer starts now.

  2. 9:30 AM · Nap 1 start

    Aim for ~54 minute nap.

  3. 10:24 AM · Nap 1 end

  4. 12:54 PM · Nap 2 start

    Aim for ~81 minute nap.

  5. 2:15 PM · Nap 2 end

  6. 5:15 PM · Bedtime

    Lights out. Aim for 10-12 hours of overnight sleep.

This is a sample schedule, not a prescription. Use it as a starting point and adjust based on what your baby actually does over a few days. For schedules that learn your baby's actual patterns and adapt as she grows, that's what the Kiri app is for.

Wake windows referenceGet Kiri free

How the schedule is built

Behind the timeline you just saw, the math is simple. For your baby's age band we know three things:

  • The typical wake window range (how long the baby can comfortably stay up between sleeps)
  • How many naps per day are typical at this age
  • How much total daytime sleep most babies need

Starting from your morning wake time, the tool adds a wake window, then a nap, then a wake window, then a nap, and so on, until the full day fits. The last wake window (before bedtime) is usually the longest. Total daytime sleep is distributed across naps with a light curve: middle naps a bit longer, first and last naps a bit shorter.

For older preschoolers who have outgrown the nap, the schedule replaces the nap with a 30-60 minute quiet time block and pushes bedtime earlier.

Sample schedules at a glance

For reference, a typical day at a few common ages with a 7:00 AM wake time:

3 months

4 naps, lots of short awake windows

  • 7:00 AM. Wake
  • 8:30 AM. Nap 1 (~1 hour)
  • 10:30 AM. Nap 2 (~1.5 hours)
  • 1:00 PM. Nap 3 (~1 hour)
  • 3:30 PM. Catnap (~30 min)
  • 6:30 PM. Bedtime

6 months

3 naps, transitioning toward 2

  • 7:00 AM. Wake
  • 9:30 AM. Nap 1 (~1 hour)
  • 12:30 PM. Nap 2 (~1.5 hours)
  • 3:30 PM. Catnap (~45 min)
  • 7:00 PM. Bedtime

12 months

2 naps, midway through transitioning to 1

  • 7:00 AM. Wake
  • 9:45 AM. Nap 1 (~1 hour)
  • 1:30 PM. Nap 2 (~1.5 hours)
  • 7:00 PM. Bedtime

2 years

1 nap, often midday

  • 7:00 AM. Wake
  • 12:30 PM. Nap (~1.5 hours)
  • 7:30 PM. Bedtime

4 years

No nap (quiet time instead)

  • 7:00 AM. Wake
  • 1:00 PM. Quiet time (~45 min)
  • 7:30 PM. Bedtime

Frequently asked questions

How does the schedule generator work?

We use your baby's age to look up the recommended wake window, nap count, and total sleep needs. Starting from the morning wake time you enter, we build a schedule that respects those guidelines: wake window → nap → wake window → nap → ... → bedtime. The output is a sample, not a prescription.

Why does the suggested bedtime change when I move morning wake time?

Because each wake window cascades into the next event. A 5:30 AM wake time means naps shift earlier, which means bedtime ends up earlier (often 6:30-7:00 PM for younger babies). A 7:30 AM wake means everything shifts later. The total amount of sleep stays roughly the same; the timing moves.

Should I follow the schedule exactly?

Use it as a starting point. Real-baby variation is huge. Some babies fall on the shorter end of wake window ranges, some on the longer. The schedule gets more accurate as you adjust based on what your baby actually does over a week or two.

My baby skipped a nap. What now?

Move bedtime earlier (often 30-60 minutes earlier) to compensate. An overtired baby sleeps worse, not better, so the fix is more sleep sooner, not pushing through.

When does the schedule shift to one nap?

Most babies transition from 2 naps to 1 between 13-18 months. Signs it's time: nap resistance at the morning nap, bedtime getting later, or both naps shortening. We have a full age-by-age reference in our wake windows guide.

What about overnight feedings?

The schedule covers waking-hours sleep. Overnight feeding patterns depend on age, weight, and your pediatrician's guidance. Most babies can sleep through the night without a feed by 6 months, but it varies widely. Discuss with your pediatrician if you have specific concerns.

Want a schedule that learns your baby?

Kiri's NapGenius observes your baby's actual patterns over two weeks and generates a schedule that matches her, not the average. It adapts as she grows, with no spreadsheet required.

See how NapGenius works