Our 2 Nap Schedule That Helped Our Baby Sleep Through the Night

Finding the right nap schedule can make such a difference, for both you and your baby. When we switched to a 2 nap schedule, our days instantly felt smoother and more predictable. If you’re wondering when to make the transition or how to set up your baby’s day, I’m sharing exactly what worked for us and how we keep naps consistent from 7 months and up.

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Why a Consistent Sleep Routine Matters

We have found that consistency is extremely important at this age. now, I’m not going to say we never skip a nap, because we do, especially on weekends when life gets busy, but for the most part, we stick to 2 naps a day and an 8:00 pm bedtime.

A consistent sleep routine allows babies to develop a steady circadian rhythm, which helps them feel secure and fall asleep more easily. We also follow age-appropriate wake windows, which at this stage means keeping him awake for about 2–3 hours before naps and 3–4 hours before bedtime.

When your child’s body learns what to expect, it makes bedtime and nap time much easier on everyone.

Our 2 Nap Schedule for 7 Months and Older

We’ve found that following a simple rhythm helps a ton:

• First nap: about 2 hours after waking (for Caysen around 9:30 am)
• Second nap: about 3 hours after waking from the first nap (for Caysen around 2:30 pm)

This 2 nap schedule has worked beautifully for us. Caysen is full of energy, so sometimes I’m surprised how easily he goes down for naps but even if he plays quietly in his crib for 10–15 minutes, he always falls asleep without crying.

Before each nap, I do a quick diaper change, give him his nook (pacifier), pacifier clips and blanket, turn on his sound machine, and lay him down awake. I only use the sleep sack for bedtime, but if it helps your little one nap better, go for it.

He usually naps for 1½ to 2 hours, and if he sits up or babbles a bit, I just let him be. He knows how to soothe himself to sleep.

Our Bedtime Routine That Works Every Night

We put Caysen down around 8:00 p.m. each night. We do a bath every other night (sometimes every night depending on how messy dinner gets). Our routine looks the same every time:

1. Fresh diaper
2. Jammies
3. Sleep sack on
4. Nook (pacifier) and clips
5. Bedtime story
6. Hatch sound machine on
7. Lights off
8. Rock and snuggle with his silk blanket while we say prayers and sing Jesus Loves Me or a lullaby

Ending our day with prayer has become one of my favorite parts of motherhood. I truly believe it’s never too early to teach our children to talk to God. Even at a young age, those quiet moments of prayer help build a foundation of faith and remind them that God is always near. It’s such a simple but powerful way to end the day – with peace, gratitude, and His presence.

I lay him down awake and calm, tuck him in, give him a kiss, say goodnight, love you, and close the door.

Now that his pediatrician has approved it, he sleeps with his blanket. Before that, I’d still let him have it to self-soothe but would take it away once he fell asleep. In the fall and winter, we put him in Dreamland Baby long sleeve pajamas. We’ve tried so many other brands, but these are the only ones that haven’t developed holes. They fit snug and cozy, so you may want to size up. We dress him in just a onesie in the the summer. His sleep sack acts as a cozy layer that helps him feel secure, like his own personal snuggie.

The Role of Sleep Associations

We keep our sleep associations consistent every single day.

For naps, we use:

• Sound machine
• Nook (pacifier) and clip
• Blanket

For bedtime, we add:

• Sleep sack
• Prayers and a lullaby

These consistent cues tell his body that it’s time to calm down and go to sleep.

One thing we made sure not to do is rock or feed him to sleep. There’s nothing wrong with doing that if it works for your family, but we wanted him to learn how to fall asleep on his own. That’s made it easier for others, like family members or babysitters, to put him down successfully too.

Creating a Calm Sleep Environment

We’ve used the same sleep environment since day one. When he was a newborn, he could nap anywhere, but we’ve found he sleeps best when his space feels calm and familiar.

Here’s what we use:

• Hatch sound machine set to brown noise (it’s softer and more soothing than white noise)
• Volume at 45 (loud enough to block out cars and lawnmowers but not too loud for his ears)
• Blackout curtains
• Blue nightlight on the Hatch for soft comfort
• Door closed to block noise

When we travel, I bring a dark blanket to hang up for naps. I also bring this portable sound machine that works great and is compact for traveling. Keeping the space dark and quiet makes a big difference, especially in new places. We always pack this monitor when traveling, especially if we’re staying with family and in another room while Caysen naps. It gives us peace of mind, and I love that it also lights up when there’s sound.

Morning Wake-Up Routine

Caysen typically sleeps until 7:30 a.m. Sometimes he wakes earlier but just relaxes in his crib with his blanket until we come in. We always start the day calmly, soft good mornings, diaper change, then straight to the kitchen for breakfast because he’s ready to eat right away.

We wake him at the same time each morning for three reasons:

1. It creates structure for our family.
2. It keeps his nap times consistent (first nap two hours after wake-up).
3. It helps his body stay in rhythm with his circadian schedule.

Key Takeaways for a Peaceful 2 Nap Schedule

Every child is different, and no routine will look exactly the same. The best schedule is the one that works for your family. But having a predictable routine that you follow most days truly makes a difference when building consistent nap and sleep habits.

Using familiar sleep cues, maintaining a calm environment, and creating a reliable 2 nap schedule have all been key in helping Caysen sleep through the night, at home and even while traveling.

I hope our experience and sample baby sleep schedule help you and your little one find a peaceful, well-rested rhythm too. Check out more tips for baby sleep here!

I’m not a medical professional, and this post is based on my personal experience as a mom. Every baby is different, and what works for one family may not work for another. Always talk with your pediatrician or a qualified healthcare provider before making changes to your baby’s sleep routine or schedule.