The Best Sleep Schedule for 9–12 Month Olds (Including Feeding & Nap Times)
- Ashley Olson
- 4 days ago
- 4 min read
On the internet, you’ll see a lot of variable information. That’s just the nature of bias but also a wide range of definitions. A lot of people aren’t forthcoming with exact definitions to specific things like sleep training which can lead to confusion for a lot of parents! I’m going to get on my soap box a little on this blog and it’ll be my opinion only!
Here’s how I define a healthy sleep schedule for a 9–12-month-old: a rhythm that supports independent sleep, consistent nap windows, predictable feeding, and a bedtime you can count on. (That rhythm varies depending on your baby’s temperament, development, and your family’s lifestyle.)
So what’s right? Is there one best sleep schedule for 9-12 month olds? There’s not one. So much of this really does depend on your definition of “getting enough” and what your goals are for naps and overnight. (Side note: there’s no age that’s too late to start improving sleep habits!) Babies know how to sleep. They were born with that ability. Their sleep system is maturing through the first year. The key is meeting them where they are, and building a rhythm that works for you both.
Why 9–12 months is a big stage
This age is transformative: naps often consolidate, some babies may be dropping from three naps to two, feeding solids is increasing, they may be cruising or pulling up, and all of that impacts sleep. Sleep pressure, circadian rhythms, and nap transitions become more predictable. Babies who come into this age with inconsistent naps or bedtime still loose often shift into more stable patterns here.
Getting your schedule in a good place now means fewer struggles later on. It doesn’t mean perfection. It means something you can replicate most nights.
Best Sleep Schedule for 9-12 Month Olds
(feel free to adjust ±15–30 minutes)
Time | Activity | Notes |
7:00 a.m. | Wake up & first milk or breakfast | Offer solids if your baby eats them |
10:00 a.m. | Morning nap (first of two) | Ideal nap window starting about 3 hrs after wake |
12:00 p.m. | Lunch + milk or solids | Fuel for afternoon |
2:30pm | Afternoon nap (second nap) | Try to keep this from ending too late (no later than ~4:00pm) |
4:30 p.m. | Light snack or milk (optional) | Give belly time before bedtime |
7:00 p.m. | Bedtime routine begins | Milk, bath, book, down awake |
7:30 p.m. | Bedtime | Most babies this age do best around 7:00–7:30 |
Why these numbers?
After the morning wake, 3-3.5 hrs is an appropriate wake window for many 9–12-month-olds.
Second nap ending no later than ~4:00 p.m. gives enough wake time before bedtime without overtiredness creeping in.
A bedtime between 7:00–7:30 p.m. works well for many babies so that total nighttime sleep (11-12 hrs) + naps (2-3 hrs) stays in the 13-15 hr range often recommended for this age.
Feeding & Sleep: How they connect
At 9–12 months, many babies are eating solids 2–3 times/day plus milk (breast or bottle) 4-5 times/day. Sleep schedules and feeding need to work hand-in-hand:
A full belly helps your baby settle better; skipping solids entirely can mean more wakefulness.
Avoid heavy feeding right before nap or bedtime as the only “sleep tool” because that can build a feed-to-sleep association. If feed + routine + cuddle + down awake, that’s ideal.
Milk (breast or bottle) during the day should support nap transitions; not replace them. And overnight feeds should gradually reduce if baby is physiologically ready (our blog on signs baby is ready to drop night feeds covers this).
Your schedule above spaces major feeds comfortably around naps so hunger isn’t the cause of wakes and so energy is sufficient for wakeful periods.
What to adjust if it’s not working
If bedtime routines keep running until 8:30 p.m.-ish and naps go too late → move morning nap earlier tomorrow and aim for bed 7:30.
If your baby skips the second nap often → try gradually shifting to one nap and adjust bedtime accordingly (see our post on What does a one nap schedule look like?).
If overnight wakes happen consistently before 11 p.m. → check total daytime sleep. Too much nap time? Too-late a second nap? Try reducing second nap by 15 minutes and/or moving second nap earlier.
If your baby refuses the second nap or fights bedtime → make sure the morning nap wasn’t too early (which drains sleep pressure for the afternoon), and that wake windows are appropriate (2¾-3½ hrs).
Client wins
“We switched to a 9:45 a.m. nap start and bedtime 7:15. My son’s first nap went from 45 minutes to 90 minutes and we’ve had two nights in a row of 10-hour stretches. I feel like myself again.” — Client, Raising Happy Sleepers
“Our daughter was awake every hour after midnight. After adjusting her schedule around solids + milk following your plan she sleeps from 7:30 p.m.–6:30 a.m. I never thought we could get full nights.” — Client, Raising Happy Sleepers
Related blogs to support this stage
Final thoughts
There’s no one perfect schedule that works for every 9–12-month-old, but there is a “sweet spot” rhythm you can find that supports consistent naps, solid feeding, and a predictable bedtime.
If you’ve been wondering “When should my baby go to bed?” or “Is it time to shift their naps?” today is your moment. Adjust the schedule above, watch how your baby responds, and fine-tune from there.
If you’re still walking through the fog of early wake-ups, naps that don’t happen or feeds that feel like the only way to settle, you don’t have to do it alone. I’m here to provide tailored support, avoid the guesswork, and build a plan with your baby’s temperament and your goals in mind.
Because you and your baby deserve rest—predictable, regular, restful, and yes, sustainable.
