Understanding Baby Sleep Patterns
Learn how sleep needs evolve as your baby grows
Establishing consistent sleep patterns is crucial for your baby's development and your family's well-being. Each developmental stage brings unique sleep challenges and requirements. Our evidence-based sleep schedules provide age-appropriate guidance to help your baby get the rest they need.
These schedules are designed by pediatric sleep experts and can be customized to fit your baby's individual needs. Remember that all babies are different, and these schedules serve as a starting point that you can adjust based on your observations and your baby's unique temperament.
Personalized Sleep Schedule Builder
Create a custom sleep schedule based on your baby's age and needs
Customize Your Baby's Sleep Schedule
Sleep Hours Quick Reference
Recommended total sleep hours by age
Newborn Sleep Schedule (0-2 Months)
Navigating the unpredictable sleep patterns of the fourth trimester
Newborn Sleep Pattern
Total Sleep: 14-17 hours | Awake Windows: 45-60 minutes
Newborns have very short wake windows and unpredictable sleep patterns. At this stage, following your baby's cues is more important than adhering to a strict schedule. Newborns typically sleep in 2-4 hour stretches throughout the day and night.
Sample Newborn Schedule
This is a general pattern rather than a strict schedule. Follow your baby's hunger and sleep cues.
| Time | Activity | Notes |
|---|---|---|
| 6:00-7:00 AM | Wake & Feed | Morning feeding and brief awake time |
| 7:45-9:30 AM | Nap 1 | First morning nap |
| 9:30-10:00 AM | Feed & Awake Time | Brief play and interaction |
| 10:45-12:30 PM | Nap 2 | Mid-morning nap |
| 12:30-1:00 PM | Feed & Awake Time | Midday feeding and play |
| 1:45-3:30 PM | Nap 3 | Afternoon nap |
| 3:30-4:00 PM | Feed & Awake Time | Afternoon interaction |
| 4:45-6:00 PM | Nap 4 | Late afternoon/early evening nap |
| 6:00-6:30 PM | Feed & Awake Time | Evening feeding and gentle play |
| 7:15-8:00 PM | Nap 5 (Optional) | Brief evening nap if needed |
| 8:00-9:00 PM | Bedtime Routine & Feed | Calming activities, feeding, and settling for night |
| 9:00 PM-6:00 AM | Night Sleep with Feeds | Expect 2-4 night wakings for feeding |
Safe Sleep
Always place baby on their back to sleep on a firm, flat surface without blankets, pillows, or toys. Room-sharing (not bed-sharing) is recommended for the first 6-12 months.
Follow Cues
Watch for sleep cues like eye rubbing, yawning, looking away, and fussiness. Putting your baby down at the first signs of tiredness can prevent overtiredness.
Day/Night Confusion
Help baby distinguish between day and night by keeping daytime interactions bright and engaging, while keeping nighttime feedings quiet, dark, and calm.
3-6 Months Sleep Schedule
Transitioning to more predictable patterns
3-6 Months Sleep Pattern
Total Sleep: 12-15 hours | Awake Windows: 1.5-2.5 hours
At this stage, babies begin developing more predictable sleep patterns and can stay awake longer between naps. Many babies start consolidating nighttime sleep and may sleep for longer stretches at night, although night feedings are still normal and necessary.
Sample 3-6 Month Schedule
This schedule can be adjusted based on your baby's individual needs and natural rhythm.
| Time | Activity | Notes |
|---|---|---|
| 6:30-7:00 AM | Wake Up & Feed | Start the day with a full feeding |
| 7:00-8:30 AM | Awake Time | Playtime, tummy time, and interaction |
| 8:30-10:00 AM | Nap 1 | Morning nap (about 1.5 hours) |
| 10:00-10:30 AM | Feed | Mid-morning feeding |
| 10:30-12:30 PM | Awake Time | Play, activities, and interaction |
| 12:30-2:00 PM | Nap 2 | Midday nap (about 1.5 hours) |
| 2:00-2:30 PM | Feed | Afternoon feeding |
| 2:30-4:30 PM | Awake Time | Afternoon activities and play |
| 4:30-5:30 PM | Nap 3 | Shorter late afternoon nap |
| 5:30-6:00 PM | Feed | Evening feeding |
| 6:00-7:00 PM | Awake Time & Bath | Calm play, bath routine |
| 7:00-7:30 PM | Bedtime Routine & Final Feed | Story, feeding, settling down |
| 7:30 PM-6:30 AM | Night Sleep | Typically 1-2 night feedings |
Watch Wake Windows
At this age, babies typically need to sleep after being awake for 1.5-2.5 hours. Respect these windows to avoid overtiredness and sleep resistance.
Establish Bedtime Routine
Create a consistent 20-30 minute bedtime routine with calming activities like bath, massage, book, and feeding to signal that sleep time is approaching.
Sleep Environment
Ensure the sleep space is dark, quiet, and at a comfortable temperature (68-72°F/20-22°C). Consider white noise to mask household sounds.
6-9 Months Sleep Schedule
Consolidating naps and lengthening night sleep
6-9 Months Sleep Pattern
Total Sleep: 12-14 hours | Awake Windows: 2-3 hours
By 6-9 months, many babies consolidate to 2-3 naps per day and can stay awake longer between sleep periods. Night sleep often becomes more consolidated, though sleep regressions can occur around this time due to developmental leaps and increased mobility.
Sample 6-9 Month Schedule
This schedule assumes a transition from 3 to 2 naps, which typically occurs around 7-8 months.
| Time | Activity | Notes |
|---|---|---|
| 6:30-7:00 AM | Wake Up & Feed | Morning wake-up and feeding |
| 7:00-9:00 AM | Awake Time | Morning play and activities |
| 9:00-10:30 AM | Nap 1 | Morning nap (1-1.5 hours) |
| 10:30-11:00 AM | Feed | Mid-morning feeding |
| 11:00-1:30 PM | Awake Time | Lunch, play, activities |
| 1:30-3:00 PM | Nap 2 | Afternoon nap (1-1.5 hours) |
| 3:00-3:30 PM | Feed | Afternoon feeding |
| 3:30-6:30 PM | Awake Time | Afternoon/evening activities |
| 5:30-6:00 PM | Dinner/Feed | Evening meal/feeding |
| 6:30-7:00 PM | Bedtime Routine | Bath, pajamas, story, feeding |
| 7:00 PM-6:30 AM | Night Sleep | May have 0-1 night feedings |
Sleep Regression
The 8-month sleep regression often coincides with developmental milestones like crawling. Maintain consistent routines during this phase while supporting new skills during awake time.
Solid Foods
As solid foods become a bigger part of your baby's diet, ensure they're getting enough to eat during the day to minimize hunger-related night wakings.
Nap Transitions
The transition from 3 to 2 naps typically happens around 7-8 months. Watch for signs like shortened third nap or resistance to the third nap.
9-12 Months Sleep Schedule
Establishing consistent two-nap patterns
9-12 Months Sleep Pattern
Total Sleep: 12-14 hours | Awake Windows: 2.5-3.5 hours
Most babies at this age have transitioned to a consistent two-nap schedule. They can stay awake longer between sleep periods, and many babies may sleep through the night without feedings, though some still need a night feeding.
Sample 9-12 Month Schedule
A consistent two-nap schedule with longer awake windows.
| Time | Activity | Notes |
|---|---|---|
| 6:30-7:00 AM | Wake Up & Breakfast | Morning wake-up and first meal |
| 7:00-9:30 AM | Awake Time | Play, activities, exploration |
| 9:30-11:00 AM | Nap 1 | Morning nap (1-1.5 hours) |
| 11:00-11:30 AM | Lunch | Midday meal |
| 11:30-2:30 PM | Awake Time | Playtime, outside time, activities |
| 2:30-4:00 PM | Nap 2 | Afternoon nap (1-1.5 hours) |
| 4:00-4:30 PM | Snack | Afternoon snack |
| 4:30-6:30 PM | Awake Time | Evening activities, family time |
| 6:00-6:30 PM | Dinner | Evening meal |
| 6:30-7:00 PM | Bedtime Routine | Bath, pajamas, story, final feeding |
| 7:00 PM-6:30 AM | Night Sleep | Many babies sleep through the night at this age |
Developmental Milestones
Learning to crawl, pull up, and walk can disrupt sleep. Give plenty of practice time during the day to master these skills and maintain consistent sleep boundaries.
Separation Anxiety
Peak separation anxiety often occurs around this age. Reassure your baby with consistent routines and a comfort object if appropriate.
Nutrition
Ensure your baby is getting adequate nutrition during the day with three meals and snacks to support night sleep consolidation.
12-18 Months Sleep Schedule
Transitioning to one nap
12-18 Months Sleep Pattern
Total Sleep: 11-14 hours | Awake Windows: 3-5 hours
During this period, most toddlers transition from two naps to one nap, typically between 15-18 months. This transition can take several weeks as your child adjusts to longer awake periods and consolidates daytime sleep into one longer nap.
Sample 12-18 Month Schedule
This schedule shows a typical two-nap pattern for younger toddlers and a one-nap pattern for those who have transitioned.
Two-Nap Schedule (12-15 months)
| Time | Activity | Notes |
|---|---|---|
| 6:30-7:00 AM | Wake Up & Breakfast | Morning wake-up and meal |
| 7:00-10:00 AM | Awake Time | Morning activities and play |
| 10:00-11:15 AM | Nap 1 | Morning nap (may be shortening) |
| 11:15-11:45 AM | Lunch | Midday meal |
| 11:45-2:30 PM | Awake Time | Afternoon activities |
| 2:30-3:45 PM | Nap 2 | Afternoon nap |
| 3:45-4:15 PM | Snack | Afternoon snack |
| 4:15-6:30 PM | Awake Time | Evening play, family time |
| 6:00-6:30 PM | Dinner | Evening meal |
| 6:30-7:15 PM | Bedtime Routine | Bath, pajamas, story, cuddles |
| 7:15 PM-6:30 AM | Night Sleep | 11-12 hours overnight |
One-Nap Schedule (15-18 months)
| Time | Activity | Notes |
|---|---|---|
| 6:30-7:00 AM | Wake Up & Breakfast | Morning wake-up and meal |
| 7:00-12:00 PM | Awake Time | Morning activities, snack, play |
| 12:00-12:30 PM | Lunch | Midday meal before nap |
| 12:30-2:30 PM | Nap | Single consolidated nap (1.5-2.5 hours) |
| 2:30-3:00 PM | Snack | Post-nap snack |
| 3:00-6:30 PM | Awake Time | Afternoon activities, family time |
| 6:00-6:30 PM | Dinner | Evening meal |
| 6:30-7:15 PM | Bedtime Routine | Bath, pajamas, story, cuddles |
| 7:15 PM-6:30 AM | Night Sleep | 11-12 hours overnight |
Nap Transition Signs
Signs your toddler is ready for one nap: consistently refusing one nap, taking very short naps, or having difficulty falling asleep at night due to late second nap.
Gradual Transition
Transition gradually by pushing the morning nap later by 15-30 minutes every few days until you reach midday, then maintain a single, longer midday nap.
Early Bedtime
During the transition to one nap, your toddler may need an earlier bedtime temporarily to prevent overtiredness as they adjust to longer wake windows.
18-24 Months Sleep Schedule
Stabilizing the one-nap pattern
18-24 Months Sleep Pattern
Total Sleep: 11-13 hours | Awake Windows: 5-6 hours
By this age, most toddlers have fully transitioned to a single midday nap lasting 1.5-2.5 hours. They can handle longer awake periods and often have a more predictable routine. Night sleep remains important, with most toddlers sleeping 10-12 hours overnight.
Sample 18-24 Month Schedule
A typical one-nap schedule for toddlers.
| Time | Activity | Notes |
|---|---|---|
| 6:30-7:00 AM | Wake Up | Morning wake-up |
| 7:00-7:30 AM | Breakfast | Morning meal |
| 7:30-12:00 PM | Morning Activities | Play, errands, classes, outdoor time |
| 9:30-10:00 AM | Morning Snack | Small healthy snack |
| 12:00-12:30 PM | Lunch | Midday meal before nap |
| 12:30-1:00 PM | Pre-nap Routine | Diaper change, story, cuddles |
| 1:00-3:00 PM | Nap | Midday nap (1.5-2.5 hours) |
| 3:00-3:30 PM | Wake Up & Snack | Post-nap snack |
| 3:30-6:00 PM | Afternoon Activities | Play, outdoor time, family activities |
| 6:00-6:30 PM | Dinner | Evening meal |
| 6:30-7:30 PM | Bedtime Routine | Bath, pajamas, tooth brushing, stories, songs |
| 7:30 PM-6:30 AM | Night Sleep | 11 hours overnight |
Consistent Schedule
Toddlers thrive on consistency. Try to maintain regular meal times, nap times, and bedtimes, even on weekends when possible.
Sleep Boundaries
As toddlers develop independence, they may test boundaries around sleep. Maintain consistent limits while acknowledging their growing autonomy.
Toddler Proofing
Ensure the sleep environment is safe for a mobile toddler. Remove climbing hazards and secure furniture that could pose tipping risks.
Universal Baby Sleep Tips
Expert advice for better sleep at any age
Consistent Timing
Try to maintain consistent wake-up times, nap times, and bedtimes. A regular schedule helps regulate your baby's internal clock and makes sleep more predictable.
Sleep Environment
Create a sleep-conducive environment that's dark, quiet, and at a comfortable temperature (68-72°F/20-22°C). Consider using white noise to mask household sounds.
Bedtime Routine
Establish a consistent, calming bedtime routine (bath, massage, book, feed, lullaby) to signal that sleep time is approaching. Keep the routine under 30 minutes for younger babies.
Watch for Sleep Cues
Learn to recognize your baby's signs of tiredness (eye rubbing, ear pulling, yawning, looking away, fussiness) and respond promptly to prevent overtiredness.
Natural Light Exposure
Expose your baby to natural daylight during the day, especially in the morning, to help regulate their circadian rhythm and differentiate between day and night.
Flexibility and Patience
Remember that sleep development is not linear. Growth spurts, developmental leaps, teething, and illness can disrupt even the best sleepers. Be flexible and patient during these phases.
Sleep Schedule FAQs
Common questions about baby sleep schedules
When should I start implementing a sleep schedule for my baby?
For newborns (0-2 months), it's best to follow your baby's natural rhythms rather than imposing a strict schedule. Around 3-4 months, as sleep patterns mature, you can begin introducing more structure and consistency to your baby's day. By 6 months, most babies benefit from a more predictable sleep schedule.
How can I tell if my baby is getting enough sleep?
A well-rested baby is generally happy and alert when awake, able to settle relatively easily for sleep, and falls within the age-appropriate sleep totals. Signs of insufficient sleep include increased fussiness, difficulty settling, short naps, frequent night wakings, and seeming tired despite having just woken up.
What should I do if my baby refuses to nap at the scheduled time?
First, ensure your baby's wake window is appropriate for their age—they may not be tired enough or might be overtired. Review your naptime routine to make sure it's calming and consistent. If your baby regularly refuses a specific nap, it might indicate they're ready for a nap transition. During transitions, be flexible and watch your baby's cues.
Should I wake my baby from naps to maintain the schedule?
Generally, it's best to let babies wake naturally from naps. However, there are two exceptions: 1) Very long naps that might interfere with subsequent naps or bedtime, particularly for babies over 6 months, and 2) The last nap of the day that might push bedtime too late. Use your judgment based on how the extended nap affects the rest of your baby's day and night sleep.
How do I handle sleep schedule disruptions due to travel or illness?
During travel or illness, prioritize comfort and flexibility. Maintain key elements of your routine like the bedtime routine, even if timing shifts. Once back home or recovered, return to your regular schedule gradually over a few days. If travel crosses time zones, expose your baby to natural light in the new time zone to help reset their internal clock.
Need More Personalized Sleep Help?
If you're still struggling with your baby's sleep despite implementing a consistent schedule, our comprehensive Baby Sleep Miracle program offers gentle, effective solutions customized to your baby's age, temperament, and your parenting philosophy.