The Golden TWO NAP Schedule: Going By-The-Clock!

Hello, and welcome to one of my free mini sleep resources! Perhaps you found this resource because you tried my golden three-nap schedule (which clock-based, not wake window based), and it worked well for your little one.. and now you’re looking for a really solid two-nap schedule that offers that same predictability for nap times!

Just like the three-nap schedule, this schedule also does NOT require constant wake window calculation crunching all day.

Below I will share my highly preferred two-nap schedule that is based specially on the ‘golden’ or ‘bio’ schedule timing… as well as a second option that offers slightly later nap times in the day. When we move to two naps, I like to provide a couple of options to families, because while sleep is of course important, we still have to consider the family dynamic and lifestyle. Some families are also caring for older siblings; school drop-offs and pick-ups, extracurriculars to work around, and so on. This can make fitting in naps tricky, at times!

Of course, if you are familiar with my page - explanations for certain recommendations is of high importance to me. I want to give you the ‘what’.. but I also want you to have the ‘why’. Below is the background information on the ‘why’ I recommend these specific clock-based timings for your baby’s nap. If you are already familiar with my previous resource for the golden three nap schedule… feel free to scroll on down as you may already know this! NOTE: the information below regarding the specific timing applies particularly to the ‘bio’ schedule option.

BACKGROUND INFORMATION BELOW.

Skip down to ‘Schedules’ if you just want to get to the nitty gritty.

Just like the golden three-nap schedule,t his by-the-clock two-nap schedule is still referred to as the “bio schedule”. Essentially, the idea is that by offering your baby sleep at these consistent times of day (versus strictly following wake windows based on previous nap length), their body naturally begins to get into a rhythm of falling asleep at roughly those same times. This is intended to align our baby’s biological clock, or, sleep-wake cycles’ and daily energy peaks and dips, with the consistent nap times we are setting.

But, what is a ‘biological clock’, anyway? Well, all living organisms, from ants to elephants, have biological clocks that regulate their biological rhythms, or in other words, repetitive biological processes. Your baby’s circadian rhythm, which tells their body when to be awake and asleep over a roughly 24-hour cycle, is one of these biological rhythms! Interestingly, our babies biological sleep clocks begin to mature in and around roughly the 3 month mark. The schedule below offers slightly earlier naps than you may typically find online. These earlier timings also offer an earlier bedtime. This is part of the reason so many babies do so well with this particular schedule… the early bedtime is amazing for offering that deep, ultra restorative evening sleep to their bodies. This schedule also tends to work great for those with older children that require school pick-ups in the afternoon, as second nap tends to finish up before you need to run out and grab their big brother or sister! Regardless, this schedule is still the one I recommend for any family that is able to accommodate it - as the consistent, slightly earlier nap times, paired with the nice early bedtime.. can have such a positive impact on their overnight sleep as well! Sleep often begets sleep! One more major bonus…the golden 2-nap schedule completely works off the golden 3-nap schedule (similar timings), so it makes the super finicky 3-2 nap transition… a BREEZE!

OPTION 1: BIO (GOLDEN) TWO-NAP SCHEDULE:

Wake up time: ideally anytime between 6-7:00am

Nap 1: begin between 8:30-9:00am (**ideally learning towards the latter end, closer to 9:00am)

Nap 2: begin between 12:30-1:pm (**again, ideally leaning towards the latter end, closer to 1:00pm).

Bedtime: have baby asleep for the night 3-3.5 hours MAX after waking from second nap

For example, your schedule might look like nap 1: 9:00-10:15/10:30am, then nap 2: 1-3:00, then bedtime 6/6:30pm based on cues).

*The ranges in the start times above allow you to tune into your baby’s sleep cues to determine where in that range they should go down for nap. Watch your baby, and as soon as you see those cues (for example, yawning, rubbing face, tugging ear, staring off, glazed over look. etc), start that sleep routine and begin winding them down for sleep right away to avoid the melty overtired zone!

OPTION 2: LATER BY-THE-CLOCK SCHEDULE

Wake up time: ideally anytime between 6-7/7:30am

Nap 1: begin at approximately 9:30am (following their sleep cues leading up

Nap 2: begin at approximately 2:00pm (following their sleep cues leading up)

Bedtime: have baby asleep for the night 3-3.5 hours MAX after waking from second nap

For example, your schedule might look like nap 1: 9:30-11:00am, then nap 2: 2-3:30, then bedtime 6:30/7pm based on cues). VARIABILITY of 15-30 minutes on either side of these recommended start times is expected. I.e., if you baby looks to be getting tired earlier.. put them down 15-30 minutes earlier than the above times. Tune in and watch their cues. Alternatively, if they had a sleep-in (7:15/7:30 wake) and/or an excellent chunky nap.. put them down 15-30 minutes later than the above times, as per their sleep cues.

Once I give these schedules, I am flooded with (amazing!) questions, so below is an FAQ for you to have look through to find the answers to any different scenarios that tend to pop up while using both the golden bio schedule, as well as the second (later) by-the-clock schedule alternative.

FAQ and Helpful Scenario Planning

Q: My baby woke earlier than usual, at 5:45am, should I put them down earlier than this schedule outlines, such as at 7:30am?

A: Putting your baby down much earlier than their usual nap time (e.g., earlier than 8:30-9am) is sort of like pouring cement on that early morning waking cycle. It tends to persist that super early wake pattern the next day, because the body gets used to waking and then napping very early over and over again! Intead of putting them down early, try your best to anchor the start of first nap no earlier than 8:30am. Getting outdoors, having some stimulating play like peek-a-boo, or having a snack is a great way to help extend that first window to make it to first nap time (8:30-9:00am). Remember, once our baby is on TWO naps, we ideally want to hit the latter end of those ranges (i.e., 9:00am for nap 1 and 1:00pm for nap 2 start times.. so it helps to both pull their day out, and keep bedtime at 6:00pm and onwards). The start time of first nap actually works to set the tone for the rest of the day! Hence the term, ‘anchor’. Again, it keeps the rest of the schedule steadier, and helps to prevent pulling the entire day very early after an early morning wake.

Q: What if my baby has a short first nap while using the golden (bio) schedule?

A: If your baby has a short first nap, you’ll still want to try to gently nudge that timing into that 12:30-1:00pm range. This is part of the reason there is that half hour range to use for 2nd nap. You’ll want to aim to anchor the start time of this nap no earlier than 12:30pm. Alternatively, if they had a nice chunky 1-2 hour first nap, your baby might show their sleep cues towards the end of that 1:00pm range. This is the goal as they begin to lengthen those naps (give it times! Naps can be tricky and can take weeks of consistency to have them start to lengthen). It can take time and patience during nap transition periods or any time of nap practice in general! Notice the patterns from day to day and you’ll start to slowly gain some predictability in their patterns there.

Q: I feel like my baby is ready for 2 naps… but sometimes they seem to still need three. Is this okay?

A: YES! Not only is offering a 3rd nap here and there as needed during the transition period okay…it is encouraged! It’s important to know that nap transitions are not cut and dry. Some days your baby will sleep until their goal morning wake time, other days their wake time and naps may be a little bit crummy. This is expected during the transition territory. Things get a bit wonky! Roll with it by using those flexible ranges for stat times explained above. On the days where they have a short first and second nap… offer the third cat nap to help bridge the gap to bedtime (and prevent the dreaded overtired zone). You may have noticed that the golden bio schedule with 2 naps aligns with the bio schedule of 3 naps.. which makes offering the third nap as needed during the transition period SO much easier. This is another huge reason why I prefer the bio schedule option for both 3 and 2 naps schedules.

Q: Sometimes my baby’s nap lengths change from day to day… is this normal?

A: There will always be at least some variability with your baby’s sleep day to day. This is NORMAL. Schedules offered should never be expected to be to the absolute minute. Some days first nap will be longer, perhaps the next day, second nap will be longer. Always adjust bedtime accordingly based on nap quality and total - as well as considering the ideal final window before bed (again, that is max 3-3.5 hours once transitioned to 2 naps). While offering consistent timing can be helpful to get your baby into a rhythm - we need to also remember that babies are not robots, of course! Predictable naps are achievable with consistent support to help get them there (timing, routine, environment), but we can still expect some variability with nap lengths each day, and as they grow. Sleep needs will fluctuate slightly as they grow, have busier days with more energy expenditure, growth spurts, etc.

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Q: How long until I start seeing my baby get into a rhythm with these by-the-clock schedules?

A: As with most things baby sleep, it takes time for you baby to adjust and get into a nice flow! I’ve seen babies fall asleep for nap easier and nap longer quite quickly after using this schedule, and I’ve seen babies take a couple of weeks for this schedule to get into a good rhythm for them. Every baby is different! I always recommend giving this schedule a good consistent go for 1-2 weeks to allow your baby’s body to get used to sleeping at this consistent times of day. If we go back and forth with trying wake windows and then this schedule and then back, that consistency is lost. If you’re interested in trying this, do give it a fair shot to shake out! :)

Q: I’m on 3 naps.. but I feel the transition is looming. How do I know whether to offer 3 naps or 2 naps that day?

A: 3-2 Nap transition resource to come! BUT, you can also check my Instagram highlight, named ‘3-2 Nap Transition’, where I walk through scenario planning live, during this tricky period while using the golden bio schedule. Again, I will say, one of the massive benefits of using this schedule, is that it makes the transition to 2 naps when baby is ready, MUCH easier. 

Did you find this mini resource helpful? Please let me know via DMs on my IG page! Your feedback is incredibly valuable to me and I want this space to be a helpful as possible to you.

Warmly, 

Shanna, M.Ed. | Modern Sleep Mama

Certified Sleep Consultant

You can learn more about the processes of the biological clock, i.e., ‘circadian rhythm’ facts, here:

https://nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx