Sleep Schedule For Baby’s First Year

Ask any experienced parent about their baby’s sleep, and the one thing they will emphasize over and over again is the value of creating a sleep schedule. In fact, creating a sleep plan for your little one is the key to good sleep for years to come. Here's when and how to establish a sleep regimen for your baby.

Newborns to 2 Months

Newborns are yet to develop their natural circadian rhythms so their internal clocks are a little less predictable during this stage. Also, because of how little their bellies are, they are eating frequently, particularly at night. Newborns who are breastfed typically nurse every 2 to 3 hours, while infants who are formula-fed awaken typically feed every 3 to 4 hours.

These little babies sleep for 14 to 18 hours per day. Babies sleep sporadically during their first 2 months, waking up during all hours of the day and night to eat.

Nap and Sleep Schedule for Newborns to 2 Months

Your little nugget will take lots of short naps, totalling around 8 hours in a day. A newborn’s wake window is around 40 to 60 minutes followed by 1 to 2 hours of napping. For babies closer to 2 months old, that wake window is a little longer - 1 to 2 hours - followed by a nap. If your baby’s nap is going over 2 hours, it’s not a bad idea to wake them up for a feeding. While waking a sleeping baby may seem counter-intuitive, a fuller tummy during the day can help them sleep better during the night. Newborn babies usually go to sleep between 10pm - 11pm at night and on average wake up every 3 hours to feed.

Sleep Tips for Newborns to 2 Months

• Play with your baby during the day. While your newborn will still spend a good chunk of the day napping, engaging in playtime during the day can help them establish the difference between day and night.
• Keep nighttime stimulation to a minimum. Try your best to keep the room quiet and dark during the night, even when you are feeding or changing diapers. This will help your baby go back to sleep easily.
• Calm your baby’s reflexes as much as possible. Swaddling, white noise and a gentle rocking motion can all mimic the soothing sensations babies experience in the womb and can help your baby sleep better.

3 Month Old Sleep

While every baby is different, a typical 3 month old usually sleeps between 14 to 17 hours a day, which includes 3 to 4 naps. Your 3 month old may start to sleep for longer stretches at night, possibly 5 hours (or more), but don’t worry if they are still waking frequently at night.

Nap and Sleep Schedule for 3 Month Old

Here is a sample schedule and what an average day for your 3 month old may look like

• 7:00 am: Awake
• 8:30 am: Naptime
• 9:30 am: Awake
• 11:00 am: Naptime
• 12:00 pm: Awake
• 1:30 pm: Naptime
• 3:00 pm.: Awake
• 4:30 pm: Naptime
• 5:30 pm: Awake
• 6:30 pm: Wind down/Bedtime routine
• 7:00 pm: Bedtime

Sleep Tips for 3 Month Old

• Play with your baby as much as possible during the day, including lots of tummy time, to help your little one differentiate between day and night.
• Initiate a wind down or bedtime routine about 30 minutes before it’s time for your baby to go to bed and try to stick to it every night. This will help signal to your baby that it’s the end of the day and it’s time for bedtime. Some routines include: giving your baby a bath or a sponge bath, listening to calming lullabies, reading bedtime stories.
• Keep an eye out for sleepy cues. See if your baby is giving you the common cues that they are tired such as yawning, eye-rubbing, crankiness or fussiness. Your goal is to put your baby down when they are drowsy but not asleep so they have a chance to fall asleep on their own. If putting them down while they are drowsy does not work, don’t give up, try again the next night.

4 Month Old Sleep

By the time your baby is 4 months old, many parents say they have completed the “4th trimester.” You will notice that your little one is more social, active and excitedly exploring their world. This means fewer hours of sleep during the day and more hours of sleep logged at night (anywhere from 6 to 8 hours). The average 4 month old is getting between 12 to 17 hours of sleep during a day, including 3 to 4 naps.

Nap and Sleep Schedule for 4 Month Old

Here is a sample schedule and what an average day for your 4 month old may look like:

• 7:00 am: Awake
• 8:15 am: Naptime
• 9:45 am: Awake
• 11:15 am: Naptime
• 12:45 pm: Awake
• 2:15 pm: Naptime
• 3:15 pm: Awake
• 4:30 pm: Naptime
• 5:00 pm: Awake
• 6:30 pm: Wind down/Bedtime routine
• 7:00 pm: Bedtime

Sleep Tips for 4 Month Old

• Get lots of playtime and tummy time with your baby during the day. At this age, babies are learning how to roll and flip over from their stomachs to their backs and vice-versa. So allow them plenty of time during the day to practice their new tricks and help them reach their developmental milestones.
• Create a shorter routine for naps. Creating a small routine in place before their daytime naps can help your baby get wind down and it will also signal to them that it is time for a short snooze.
• Stick to your bedtime routine. Babies thrive on having a routine in place as it gives them a sense of understanding in the big world they are starting to explore. It also lets them know what is coming next.

5 Month Old Sleep

Your 5 month old baby is going through so many wonderful changes as they try to make sense and engage with the big world around them. They are also becoming super interactive - smiling, laughing, gurgling, cooing and making babbling sounds. They are usually sleeping less during the day and more at night, logging up to 11 hours of straight sleep. A 5 month old typically sleeps around 13 to 15 hours a day, including daytime naps.

Nap and Sleep Schedule for 5 Month Old

Here is a sample schedule and what an average day for your 5 month old may look like:

• 7:00 am: Awake
• 8:15 am: Naptime
• 10:45 am: Awake
• 12:30 am: Naptime
• 2:30 pm: Awake
• 4:30 pm: Naptime
• 5:00 pm: Awake
• 6:30 pm: Wind down/Bedtime routine
• 7:00 pm: Bedtime

Sleep Tips for 5 Month Old

• Try to ensure your baby sleeps in the same place. Of course there will be days when your baby has to nap on the go, but do your best to see your baby is napping in their crib or bassinet.
• Most babies at this age are hitting big developmental milestones such as learning to roll, sit up on their own and even crawl. Make sure they get lots of practice during the day, including tummy time.
• If your baby is suddenly unlearning all the sleep skills you’ve taught them, they might be going through a sleep regression (common in babies between the ages of 4 months to 6 months). Signs include fighting naptime/bedtime, waking up too early from a nap, frequent night wakings and general fussiness around sleep. While it can be frustrating for parents, it is normal and temporary. Stick to your baby’s routine and remember ‘this too shall pass.’

6 Month Old Sleep

Now that your baby has hit the half year mark, their motor skills are rapidly developing. Their teeth have started to come in and they have started eating some solid foods. Their little personality is changing and with that so are their sleep habits. Your 6 month old is sleeping around 15 hours a day, including 2 to 3 naps.

Nap and Sleep Schedule for 6 Month Old

Here is a sample schedule and what an average day for your 6 month old may look like:

• 7:00 am: Awake
• 8:45 am: Naptime
• 10:45 am: Awake
• 12:30 am: Naptime
• 2:00 pm: Awake
• 4:00 pm: Naptime
• 4:30 pm: Awake
• 6:30 pm: Wind down/Bedtime routine
• 7:00 pm: Bedtime

Sleep Tips for 6 Month Old

• The half year mark is usually the ideal time to start sleep training as your little one is old enough to know how to self soothe and young enough to lay the foundation for learning sleep skills. There are many different sleep training methods available including CIO (cry it out) which recommends no parental intervention and the Ferber method which allows for some parental soothing. Studies show that sleep training works for many families, but you may decide that it’s not right for you. Speak to your pediatrician if you need help in deciding what to do.
• Keep your little one as active as possible during the day and allow them plenty of time to practice all their new skills. The more engaged and active you can keep them during their wake windows, the easier it will be for them to sleep during their nap times and bedtime.
• Your little one may not be napping as long or as frequently as they once did but try your best to not skip any naps. It’s important they snooze during the day to give their overactive brains a chance to rest and that they are not overtired by bedtime.

7 Month Old Sleep

Your 7 month old baby is becoming more independent and confident as the days go by. They are rolling all over the place, crawling or trying to scoot around on all fours, and babbling away with their baby talk. Most 7 month olds are sleeping around 14 to 15 hours a day, including 2 to 3 naps.

Nap and Sleep Schedule for 7 Month Old

Here is a sample schedule and what an average day for your 7 month old may look like if they are on 2 naps a day:

• 7:00 am: Awake
• 9:30 am: Naptime
• 11:30 am: Awake
• 2:00 pm: Naptime
• 4:00 pm: Awake
• 7:00 pm: Wind down/Bedtime routine
• 7:30 pm: Bedtime

Sleep Tips for 7 Month Old

• Keep the bedroom optimal for sleep. Your 7 month old is more aware of their environment than ever before so making sure that their room is cozy will help them hit the hay better. Keep their bedroom dark and quiet. Blackout shades and a sound machine can help with this. You should also make sure their room is not too warm or too cold. Pediatricians recommend the ideal temperature should be anywhere between 68 to 73 degrees.
• Teething pain is oftentimes the culprit for bad sleep at this age. If you can’t see your baby’s pearly whites yet, lookout for all the telltale signs of teething which include: increased drooling, pulling their ears and general crankiness. Offer your little one lots of time with a teething ring and gently massage their gums with a cold, damp cloth throughout the day. If those don’t work, talk to your pediatrician about the option of a painkiller like baby acetaminophen.

8 Month Old Sleep

Your 8 month old baby is becoming incredibly interactive and animated. In addition to exploring the world around them, they also love exploring your face, studying your facial expressions and may at times try to mimic you as well. They are now more aware of the difference between playtime and bedtime and don’t be surprised if they try to fight the latter. Sticking to a good sleep routine and healthy sleep habits is more important than ever. At 8 months, your baby’s wake windows are longer but they are still sleeping around 14 to 15 hours a day, including 2 naps.

Nap and Sleep Schedule for 8 Month Old

Here is a sample schedule and what an average day for your 8 month old may look:

• 7:00 am: Awake
• 9:30 am: Naptime
• 11:30 am: Awake
• 2:00 pm: Naptime
• 3:30 pm: Awake
• 7:00 pm: Wind down/Bedtime routine
• 7:30 pm: Bedtime

Sleep Tips for 8 Month Old

• At this stage in your parenting journey, you are likely no stranger to sleep regressions. Sleep regressions often strike when your little one is hitting a big developmental milestone and even the best of sleepers have a difficult time settling in. It’s common for babies to experience a sleep regression around this age as many of them are starting to crawl around, pulling objects to stand or even trying to say their first word. The bad news is that when your baby doesn’t sleep, nobody sleeps. The good news is that these sleep regressions are short lived. Don’t waiver from your baby’s routine and things will go back to normal.
• Stay consistent and keep to the routine. With all these big developmental milestones happening, it’s important to keep your baby’s routine as predictable as possible. Whether this routine includes reading bedtime books, singing some lullabies or just plain ol’ snuggling. Keep those nap time and bedtime signals clear and consistent.
• Don’t rush to your baby at the first noise. 8 month old babies are good at being able to self soothe, so don’t jump to pick up your baby if they are a little fussy during their naps or at night. Wait a few minutes and give your baby the chance to put themselves back to sleep. If they continue to cry or fuss, try and soothe them without picking them up. If you do decide to pick them up, try to keep the soothing and rocking to a minimum.

9 Month Old Sleep

By 9 months, the majority of babies are sleeping through the night and most babies at this age have fairly similar sleep needs. Your little one is still taking 2 naps a day, one mid-morning and one mid-afternoon and is clocking around 14 hours of sleep in a 24 hour cycle.

Nap and Sleep Schedule for 9 Month Old

Here is a sample schedule and what an average day for your 9 month old may look:

• 7:00 am: Awake
• 9:30 am: Naptime
• 11:30 am: Awake
• 2:00 pm: Naptime
• 3:30 pm: Awake
• 7:00 pm: Wind down/Bedtime routine
• 7:30 pm: Bedtime

Sleep Tips for 9 Month Old

• Skip screen time altogether. Your 9 month is not only incredibly active, they are also super curious. You might find them reaching for your phones, your tablets or even trying to turn on the TV. The American Academy of Pediatrics (AAP) recommends against screen time for children under the age of 2. Exposure to screens especially before naps and bedtime can make it harder for your little one to fall asleep.
• Make naps a priority. While there will be moments when your little one will have to nap on the go, try your best to schedule their day around their naps so they are getting plenty of Zzz’s in when they should and in their cribs.
• Babies are naturally early birds and tend to wake up early. But if your little one is regularly waking up at the crack of dawn, it might be time to adjust their schedule a little bit, by moving naps, wake-windows or bedtime up or down by 30 minutes. Try tweaking their schedule slightly so they are not waking when the roosters crow.