• 1 week ago

Baby Sleep Schedule Examples by Age

Why a Sleep Schedule Matters

While babies don’t need rigid routines, a predictable daily rhythm helps regulate their body clocks, reduces bedtime battles, and improves sleep quality—for everyone.

A good sleep schedule:

  • Makes it easier for babies to fall and stay asleep
  • Prevents overtiredness and overstimulation
  • Helps parents plan their day
  • Improves feeding and mood consistency

Think of it not as a strict schedule, but as a balanced flow of sleep, wakefulness, feeding, and calm.

Age-Based Sleep Needs and Sample Routines

0–3 Months

  • Total sleep: 14–17 hours
  • Daytime naps: 4–6 short naps
  • Night sleep: 8–9 hours (interrupted)
  • Wake windows: 45–90 minutes
  • Feeds: Every 2–3 hours, day and night

Sample Routine:

07:00 – Wake, feed

08:00 – Nap 1

09:00 – Wake, cuddle time

10:30 – Nap 2

12:00 – Feed, tummy time

14:00 – Nap 3

16:00 – Wake, calm play

18:00 – Nap 4 (short)

19:30 – Bath, feed, bedtime

Night: 2–4 night feeds

4–6 Months

  • Total sleep: 12–16 hours
  • Daytime naps: 3
  • Night sleep: 10–11 hours (1–2 feeds)
  • Wake windows: 1.5–2 hours

Sample Routine:

07:00 – Wake, feed

08:30 – Nap 1

10:00 – Wake, play

11:30 – Nap 2

13:00 – Wake, feed

15:30 – Nap 3 (short)

17:00 – Wake, quiet time

18:30 – Bath, bedtime routine

19:00 – Night sleep

Night: 1–2 feeds

6–9 Months

  • Total sleep: 12–14 hours
  • Daytime naps: 2
  • Night sleep: 10–12 hours
  • Wake windows: 2–2.5 hours
  • Feeds: 3 meals + 1–2 milk feeds

Sample Routine:

07:00 – Wake, breakfast

09:30 – Nap 1

11:00 – Wake, snack/feed

13:30 – Nap 2

15:00 – Wake, playtime

18:00 – Dinner, bath, bedtime routine

19:30 – Night sleep

Night: 0–1 waking

9–12 Months

  • Total sleep: 12–14 hours
  • Daytime naps: 2
  • Wake windows: 2.5–3.5 hours
  • Night sleep: 11–12 hours

Sample Routine:

07:30 – Wake, breakfast

10:00 – Nap 1

11:30 – Wake, lunch

15:00 – Nap 2

16:30 – Snack

18:30 – Dinner, bath

20:00 – Night sleep

Parent Tips for Supporting a Sleep Routine

  • Watch for sleep cues: yawning, rubbing eyes, fussing
  • Don’t wait too long to put baby down—overtiredness makes sleep harder
  • Keep naps and bedtime consistent but flexible
  • Use predictable wind-down routines (bath, book, cuddle)
  • Avoid overstimulation before bed
  • Give baby a chance to self-soothe before intervening

Sleep Guidance with Dr. Ekin Pasinlioğlu

  • Customized routines based on baby’s age and temperament
  • Support for day-night confusion and early waking
  • Balancing feeding and sleep rhythms
  • Addressing short naps, bedtime resistance, or frequent night wakings
  • Collaboration with sleep specialists or developmental therapists if needed