The 3 Most Popular Nap Routines (And Which One Might Work Best for Your Baby)

Nicole Jayawickreme
Jun 15
3 min read

When it comes to baby sleep, nap routines can feel like a total mystery — especially when you’re trying to figure out how long, when, and how often your little one should be sleeping during the day.

One question I get asked often is:“What kind of nap routine should my baby be on?”

There are three common nap patterns that most babies follow once they’re down to two naps a day:

👉 Short–Long

👉 Medium–Medium

👉 Long–Short

Let’s take a look at each of them — including the pros and cons — and I’ll also share my personal faves.

1. Short–Long Nap Routines

A short morning nap followed by a longer afternoon nap.

This is a popular routine where the morning nap is kept short (around 30–45 minutes), allowing for a longer, more restorative nap in the afternoon (1.5–2 hours).

Pros:

✅ Helps build strong sleep pressure for the longer nap

✅ Consolidates more sleep later in the day, which can lead to a smoother bedtime

✅ Great for babies who naturally wake early

Cons:

⛔ Can lead to overtiredness if your baby doesn’t cope well with a long wake window before the afternoon nap

⛔ Some little ones may struggle to make it through the morning with just a short nap

💛 This is one of my personal favourites — sleep tends to be better distributed across the day, and many babies respond really well to this structure.

2. Medium–Medium Nap Routine

Two naps of equal or similar length.

With this routine, both naps are balanced — for example, two 1–1.25 hour naps spaced evenly throughout the day.

Pros:

✅ Predictable and easy to plan your day around

✅ Great for babies who nap easily but don’t do long stretches

✅ Keeps energy levels stable throughout the day

Cons:

⛔ If one nap is disrupted, there isn’t a “longer” nap to make up for lost sleep

⛔ May not be ideal for babies who need one long chunk of sleep

💛 Another favourite of mine! It offers balance and flexibility for both baby and parents.

3. Long–Short Nap Routine

A longer morning nap followed by a shorter afternoon nap.

This routine flips the typical structure: your baby starts the day with a long nap (1.5–2 hours) and then has a shorter nap (30–45 minutes) later in the afternoon.

Pros:

✅ Works well for babies who tire quickly in the morning

✅ Prevents overtiredness early in the day

✅ Can be helpful for babies who resist napping later in the afternoon

Cons:

⛔ The long morning nap may take the edge off sleep pressure for the afternoon

⛔ If the second nap is too short or too early, it can lead to a cranky stretch before bedtime

So… Which Nap Routine Should You Choose?

There’s no one perfect nap schedule — it really comes down to your baby’s age, temperament, sleep needs, and how the naps are going right now.

My tip?

Start with either the Short–Long or Medium–Medium nap routine. They tend to offer the most balanced distribution of sleep across the day and work well for a wide range of babies.

And remember: if you’re still unsure what your baby’s day should look like — you don’t have to figure it out alone.

Need a Nap Routine That Actually Works?

Take the guesswork out of your day with my Nicole Nurtures Sleep & Feed Routines – simple, clear routines from newborn to toddler, created by me to help your little one get the rest they need (and give you your day back).

Browse the routines here:👉 Nicole Nurtures Sleep & Feed Routines

You’ve got this — and I’m always here to help. 💛

Nicole Jayawickreme

Certified Baby Sleep Consultant and Registered Nurse (Neonatal Intensive Care)

I’m a certified sleep specialist, neonatal intensive care nurse, wife and a mother of 3 beautiful little children. I know first hand how important sleep is and I am here to help you and your family with my sleep programs so that you all can thrive.

I will guide and empower determined parents like you, to get the sleep you desperately need so that you have the energy to be the best parent that you can be!

Lear more about me here

Are you ready to have a happy,