Sleep feels like a puzzle at 11 months. One day, the baby sleeps through the night, and the next, they’re up every few hours. It’s confusing and exhausting for parents.
Understanding the right 11-month-old sleep schedule can turn those restless nights into peaceful ones. With the right routine, babies sleep better, and parents get the rest they need too.
Here’s everything about ideal sleep times, nap routines, wake windows, and how to handle common sleep challenges. Parents will learn exactly what to expect and how to create a schedule that works.
This is a sample schedule and intended as a general guideline. Every baby is unique and may have different sleep patterns and needs. Parents should observe their child’s cues and adjust the schedule accordingly.
How Much Sleep Does an 11-Month-Old Need?
At 11 months, babies need about 12 to 14 hours of sleep in a 24-hour period. This includes nighttime sleep and daytime naps combined, and it helps support their rapid growth and development.
Here’s how it typically breaks down:
- Total nighttime sleep: 10 to 12 hours of uninterrupted rest
- Daytime naps: 2 to 3 hours split between one or two naps
- Active time: 11-month-old wake windows usually last 3 to 4 hours between sleep periods
- Ideal bedtime: Between 7:00 PM and 8:00 PM works best for most babies
Every baby is different, so some may need slightly more or less sleep. The key is watching for tired signs like eye rubbing, fussiness, or yawning. An earlier bedtime often prevents overtiredness and helps babies fall asleep faster.
Ideal Wake Windows for an 11-Month-Old Baby
11-month-old wake windows are the periods when babies stay awake between naps and nighttime sleep. At this age, these windows stretch to 3 to 4 hours, which is much longer than in earlier months.
The first wake window of the day is often the shortest, around 3 hours. The last one before bedtime can last up to 4 hours or slightly longer.
Keeping track of these windows helps prevent overtiredness and ensures babies are tired enough to sleep well when naptime or bedtime arrives.
Sample 11 Month Old Sleep Schedule
Having a consistent routine makes life easier for both babies and parents. Here’s a sample two-nap schedule that works well for most 11-month-olds.
| Time | ACTIVITY |
|---|---|
| 6:30 AM | Wake up |
| 9:30 AM | Morning nap (1-1.5 hours) |
| 11:00 AM | Wake from a nap |
| 2:00 PM | Afternoon nap (1-1.5 hours) |
| 3:30 PM | Wake from a nap |
| 7:30 PM | Bedtime |
Click here to download a free printable sample schedule.
Signs of Sleep Regression at 11 Months
An 11-month sleep regression can happen suddenly and disrupt even the best sleepers. It’s often linked to developmental milestones like walking or increased separation anxiety.
- Frequent night wakings: Babies who once slept through the night start waking up multiple times, sometimes every two to three hours.
- Fighting naps or bedtime: Sudden resistance to sleep even when clearly tired and cranky, often accompanied by crying or tantrums.
- Shorter nap durations: Naps that used to last 90 minutes now end after 30 or 45 minutes, leaving babies still drowsy.
- Increased clinginess at night: Babies cry more when put down and want constant comfort from parents, refusing to settle alone.
- Earlier morning wake-ups: Starting the day at 5:00 AM instead of the usual 6:30 or 7:00 AM, yet still seeming tired.
Common Causes of the 11 Month Sleep Regression
The 11-month sleep regression doesn’t happen without reason. Understanding the triggers helps parents respond with patience and find solutions that work.
| CAUSE | HOW IT AFFECTS SLEEP |
|---|---|
| Learning to walk or stand | Babies practice new skills in their cribs instead of sleeping |
| Separation anxiety | Fear of being alone makes settling down much harder |
| Teething pain | Discomfort from molars coming in disrupts nighttime rest |
| Nap transitions | Moving from two naps to one creates temporary schedule confusion |
| Brain development | Increased mental activity makes it harder to wind down at bedtime |
Tips for Creating the Perfect Bedtime Routine
A calm bedtime routine signals to babies that sleep time is coming. Consistency helps them wind down and fall asleep more easily.
- Start the routine 30 minutes before bedtime: Bath time, pajamas, and dimming lights help create a peaceful atmosphere
- Keep the sleep space safe: Place babies on their back in a crib with a firm mattress and no loose blankets or toys
- Read a short book or sing a lullaby: Quiet activities help babies relax and bond with parents
- Maintain the same order every night: Predictable steps make babies feel secure and ready for sleep
- Avoid screens before bed: Blue light from devices can interfere with natural sleep hormones and make falling asleep harder
When to Consider Sleep Training?
Sleep training isn’t necessary for every baby, but it can help when sleep problems persist for weeks. If babies consistently wake up multiple times at night or refuse naps despite following proper wake windows, it might be time to try gentle methods.
Parents should wait until babies are healthy, with no illness or teething pain, and ensure the 11-month-old sleep schedule is age-appropriate first.
Sleep training works best when families are ready to be consistent for at least 2 weeks, without major disruptions such as travel or schedule changes.
Conclusion
Getting the 11-month-old sleep schedule right takes effort, but the results make it worthwhile. Babies thrive with consistent routines, and parents finally get better rest.
Small adjustments to bedtime, naps, and daily timing can solve most sleep struggles at this age. Start by tracking current sleep patterns for three days, then gradually adjust nap times and bedtime by 15-minute intervals.
Consistency is what matters most, so stick with changes for at least one week before expecting results. If sleep troubles continue beyond three weeks, consulting a pediatrician helps rule out any underlying issues.
Frequently Asked Questions (FAQ)
What Are the Signs of an 11-Month Sleep Regression?
Common signs include nap refusal, frequent night waking, crying at bedtime, and increased fussiness during sleep times.
How Long Does the 11-Month Sleep Regression Last?
The 11-month sleep regression usually lasts between 2 to 6 weeks, though the duration differs for every baby. An individual’s development pace and temperament play a key role in how long this phase lasts.
Why Does My 11-Month-Old Suddenly Resist Naps?
Sudden nap resistance at 11 months is often linked to an 11-month nap regression triggered by developmental milestones. Changes in wake windows as your baby grows can also make them fight their usual nap times.
How Can I Help My Baby Through the 11-Month Sleep Regression?
Keep a steady and familiar bedtime routine, and try offering more comfort than usual when it is needed. Stay patient and calm, because this phase is temporary and will pass with time.
