Day naps
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My daughter is the same age and I just let her nap when she needs during the day - the only time I ‘interfere’ is I try to make sure she’s awake and distracted for almost 2 hours before bed so that she’s ready for proper sleep. I found the apps just don’t work for my baby, she’s very stubborn haha so it depends how well it works for you! I’ve learnt her little routine now, which does change but it kind of follows a pattern which is good.
Definitely follow your baby for their cues, the wake windows are a guide to help you find your baby’s own one, not a hard and fast rule! I get out and about, but also follow the cues. I know my little girls wake window is 1hr15m so I’ll try and time a car journey with that so she falls asleep, however, if we’re at a group I’ll try to get her to sleep during the group if that’s when she’s due to nap. Cat napping is really normal at this age and isn’t an issue, you just need to reduce the wake window if the nap is less than an hour to ensure they’re not overtired because that will increase cortisol levels and further reduce the duration of the next nap! If you can, practice independent naps first thing in the morning as there is left over melatonin from the night sleep which helps, compared to naps later in the day! I’m a sleep consultant - Sleeping Lions on Instagram
My baby is the same age, and honestly, I just go with the flow and let her sleep when she wants to. She's a FOMO baby, so usually will be awake if we're out but will sleep in the car seat if we're at the shops etc and there's nothing interesting going on. I started looking into the apps but it said she should basically be awake for an hour and asleep for an hour so would mean we would never be able to get out and do anything. Her naps also vary from 15mins to 2 hours, but she sleeps great at night (from about 10pm to 7am) so they don't seem to affect her night time sleep. I know every baby is different, but I honestly think it's just whatever works for you at this stage. I felt following a regular pattern would just take over our day, and I know i would become obsessive with it, which I didn't want. I think nap structure is more important once they're older but for now just do what works for you 💕