11-Month-Old’s Sleep Schedule

May 14, 2023
 minutes read
Written by
Mandy Treeby
Chief Baby Sleep Consultant
Medically reviewed by
Elissa Gross, DO
Board Certified Pediatrician & Lactation Consultant

Your baby is constantly changing, learning new skills, growing, and adapting their sleep schedule. As parents, you may be wondering, "What should my 11-month old sleep schedule be?" or "How long should an 11-month-old nap?" Don't worry, we've got you covered.


How much should an 11 month old sleep?

Before we dive into the specifics of an 11 month old sleep schedule, remember the suggested hours are merely a general guideline, and it's equally important to pay attention to your child's mood and energy levels to ensure they're getting sufficient rest. There's no need to stress about meeting a specific sleep target, but it’s always good to keep these guidelines in mind, and speak to your paediatrician in case you have any questions. Note: For children who were born prematurely, their adjusted age is used for sleep development recommendations.

At 11 months, it's recommended to aim for a minimum of 12 hours, and up to 15 hours of sleep in a 24-hour period. This will usually break up into 11-12 hours at night and 2-3 hours of daytime sleep across two naps. Generally, most children need 3 to 3.75 hours of awake time between sleep periods at this age.

Remember that transitioning to 1 nap per day should typically happens when you baby is 14-18 months old, so it is not recommended to go for a single daytime nap yet. Learn more about transitioning from 2 to 1 naps.

A Sample 11-Month-Old’s Sleep Schedule:

Keep in mind these times are just examples.

Babies innately understand when it’s time for their bodies to rest. We adults, however, sometimes have to help them along. That’s what sleep coaching is all about: syncing their natural rhythms with the day.

(For more on how to sleep coach, check out the Smart Sleep Coach by Pampers™. Developed with doctors, experts, and parents, it walks you through coaching step-by-step to help your baby sleep faster and longer.)

Tip: Follow our guidance on how long your baby should be awake before their next nap or sleep.

Sample Sleep Schedule for 11-Month-Olds with 2 Naps:

"Good morning!"

6:30 AM

Nap 1

9:30-10:45 AM

Awake: 3 hrs.

Nap: 1 hr. 15 mins.

Nap 2

2:15-3:30 PM

Awake: 3.5 hrs.

Nap: 1 hr. 15 mins.

Bedtime Routine

6:30 PM

"Good night!"

7:15 PM

Awake: 3 hrs. 45 mins.

Can an 11-month-old baby sleep through the night?

Yes, most 11-month-old babies sleep can through the night, though some may still want an early morning (3-5:00 AM) feeding. To help your 11-month-old sleep long stretches of sleep, or all night long, it's essential to support their sleep needs and habits by employing various strategies such as sleep training, a consistent bedtime routine, and a proper sleep environment.

Teaching your baby to self-soothe and fall asleep independently can significantly increase the chances of them sleeping through the night. There are various sleep training methods out there, and it’s important to find one that fits your family’s unique situation. To learn more about sleep training, download the Smart Sleep Coach by Pampers™ . We designed this easy-to-use app to guide you step-by-step so you can teach your baby how to fall asleep faster and stay asleep longer!

Is there an 11-month-old regression?

There may be a bit of regression at this point, though sometimes it comes later or earlier. If or when it does, it’s for a few reasons:

Developmental milestones: Around 11 months, babies are often learning new skills such as standing, cruising, and even taking their first steps. The excitement of mastering these skills can make it more challenging for them to settle down to sleep or cause them to wake up during the night.

Separation anxiety: At this age, babies may experience increased separation anxiety, making it harder for them to fall asleep independently or causing them to wake up and cry for their parents during the night.

Changes in sleep patterns: As babies grow, their sleep patterns may change, leading to adjustments in their nap schedule or sleep needs. This can sometimes result in temporary disruptions to their sleep.

Teething: Some 11-month-olds may be experiencing teething discomfort, which can cause disruptions to their sleep as well.

For more on sleep regressions, please read our article on why they happen and how to handle them 

What time should an 11-month-old go to bed?

In general, many 11-month-olds go to bed between 6:30 PM and 8:00 PM. However, it's important to remember that each baby is unique, and their optimal bedtime may vary. By closely observing your baby's sleep cues, wake windows, and overall sleep patterns, you can determine the most suitable bedtime for their individual needs.

Here’s a few ways to go about choosing the best bedtime for your 11-month-old baby:

Establish a consistent bedtime routine: creating predictability in their routine can help them fall asleep faster and stay asleep for longer. By consistently following this routine, your baby's internal clock will gradually adapt, making it easier to determine their optimal bedtime. To establish

Consider their wake windows: at 11 months, wake windows should be 3 to 3.75 hours long. For example, if your baby wakes up from their second nap at 3:30 PM and has a wake window of 3.5 hours, an ideal bedtime would be around 7:00 PM. Keep observing your baby's sleep cues and adjust their bedtime accordingly, based on the time they woke up from their last nap. To do this easily, you can use the Smart Sleep Coach App, which gives you access to your own, personalized sleep schedule. That way, you never have to guess a bedtime again!

Factor in total sleep requirements: if you know your baby's typical nighttime sleep duration, you can plan their bedtime accordingly to ensure they meet their overall sleep needs. Since the ideal nighttime sleep is around 12 hours at this age, a good rule of thumb is to put them down for bed 11-12 hours after they wake in the morning.

Monitor your baby's sleep patterns and adjust as needed: the ideal bedtime for an 11-month-old can vary depending on their individual sleep needs and daily schedule, which is why it’s important to observe your baby's sleep patterns and note any changes in their sleep habits or mood. If your baby consistently wakes up too early in the morning or seems overtired, you may need to adjust their bedtime earlier. Conversely, if they have difficulty falling asleep at night or wake up frequently, you might consider moving their bedtime later. With the Smart Sleep Coach, you can get these recommendations automatically in your Smart Sleep Schedule. Get started today with a free sleep assessment.

Tips for 11-month-olds

  1. Establish a consistent bedtime routine. This helps signal your little one that it's time for sleep. What’s best is to create a calming bedtime routine that includes activities like a warm bath, gentle massage, reading a story, or singing lullabies. Consistency is key, as it helps your baby understand and anticipate the transition from playtime to bedtime, making it easier for them to fall asleep.
  2. Encourage independent play for your 11-month-old. At this age, separation anxiety might start to emerge. To help your baby cope with this, encourage them to play independently with age-appropriate toys or activities. This can build their confidence and reduce anxiety when you're not immediately present. Also, practice short separations, such as leaving the room for a few minutes, to help them get used to being alone.
  3. Be patient and flexible with your 11-month-old's changing sleep needs. As your baby grows and develops, their sleep patterns may change. It's essential to remain patient and flexible during this time, adjusting their sleep schedule as needed. Pay attention to their sleep cues and adjust bedtime or nap times accordingly. Remember, it's normal for sleep patterns to shift as your baby matures, and adapting to these changes will help ensure they get the rest they need.


“Normal sleep patterns in infants and children: a systematic review of observational studies,” Sleep Medicine Reviews

“Napping, development and health from 0 to 5 years: a systematic review,” Archives of Disease in Childhood

“Infant sleep problems and interventions: A review,” Infant Behavior and Development

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Studies show new parents can lose as much as two hours of sleep every night after their baby comes!

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Studies show new parents can lose as much as two hours of sleep every night after their baby comes!

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Thanks to the Smart Sleep Schedule, I’ve been able to follow my baby’s natural rhythm, and stick to the wake windows. This makes a huge difference in her ability to nap longer.

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At minimum you want your 11-month-old to sleep 12 hours and up to 15 hours in a 24-hour period.

Typically, an 11-month-old’s wake window is between 3 hours and 3 hours 45 minutes.

At 11 months, the recommended minimum is 10 hours of overnight sleep, though 11-12 hours is better.

A goal here is 2-3 hours split between 2 naps. Each nap should be at least 1 hour long. Also, note that some babies this age start to resist naps. Since it’s too early for a nap transition, in this case we suggest lengthening their wake windows between naps.

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