3 Month Old Sleep Schedule: Wake Windows, Naps & Night Sleep
Written by:
Amanda Snedden
Specialist in Pediatric Sleep Patterns
Reviewed by:
Nicky Barker
Pediatric Sleep Science Expert
Between 3-6 months is probably the trickiest period of baby sleep. During these few months, your baby's sleep will become a lot more like ours as adults, with more distinct periods of light and deep sleep and more neurologically differentiated sleep cycles. At around 12 weeks old your baby is transitioning away from the unpredictable newborn pattern into a more recognisable infant sleep rhythm. Their sleep is starting to consolidate into predictable nap, wake windows and night patterns and understanding 3 month sleep can make this phase feel more manageable and less overwhelming
Summary
By 3 months of age, most babies will be sleeping around 15.5 hours over a 24 hour period. At 3 months old, babies generally have 3.5 hours of daytime sleep, spread across 3 naps, with around 12 hours overnight sleep. They will need around 2 hours of awake time between each nap and before bedtime.
In this article:
- Wake windows for a 3 month old?
- How many naps should a 3 month old have?
- What is a sample 3 month nap schedule?
- How much sleep does a 3 month old need?
- Night sleep for a 3 month old
- How can I improve my baby's naps and night sleep?
- When is bedtime for a 3 month old?
- Why is my 3 month old fighting sleep?
- My baby wants to catnap all day?
- Tips for smoother 3 month old sleep
- Key Takeaways: 3 Month Old Sleep Schedule
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Wake windows for a 3 month old?
By 3 months old your baby needs a lot more awake time than when they were a newborn which means their wake windows are longer. At 3 months old babies need between 2 hours to 2 hours 15 minutes awake time between each nap and before bedtime in order to settle easily and sleep well.
At this age, your baby is a lot more aware of the world and will love playing, laughing and visual stimulation. So, if you're still trying to put your 3 month old to bed after an hour of being awake, you're most likely going to experience a lot of protesting from your wee one or you'll have to do a lot more rocking or feeding to get them to go to sleep in the first place!
Following the age-specific schedules in our Baby Sleep Program helps to take the guesswork out of your baby's sleep needs and ensures they are getting the right balance of awake time and sleep throughout the day and night.
How many naps should a 3 month old have?
By 3 months your little one may have consolidated their sleep into three naps across the day - ideally a shorter nap in the morning, longer nap at lunchtime and a short, late afternoon nap.
We recommend a short nap, long nap, short nap structure to spread naps throughout the day and help regulate their circadian rhythm to help with the best night sleep possible. We believe it is vital to establish and maintain a long restorative nap of approximately 2 hours across the middle of the day when there is a natural dip in their energy levels.
What is a sample 3 month nap schedule?
The chart below shows what your 3 month old sleep schedule might look like.
NOTE: When creating a nap schedule for your little one, always allow for 12 hours sleep overnight (which will include feeds).
- Morning wake (ideally 7am)
- Wake window of 2 hours
- Short morning nap
- Wake window of 2 hours
- Long lunchtime sleep (aim for 2 hours)
- Wake window of 2 hours 15 minutes
- Short afternoon nap
- Wake window of 2 hours
- Bedtime (ideally 7pm)
How much sleep does a 3 month old need?
At 12 weeks most babies will be sleeping around 15.5 hours over a 24 hour period. At 3 months old, babies generally have 3.5 hours of daytime sleep, spread across 3 naps, with around 12 hours of overnight sleep. They will need between 2 hours of awake time between each nap and before bedtime.
Night sleep for a 3 month old
Many 3 month old babies still wake for feeds at night. It’s normal for night wakes to occur as longer stretches of uninterrupted night sleep are still developing. A consistent bedtime routine can help signal night sleep is coming and improve overall sleep quality.
How can I improve my baby's naps and night sleep?
Sleep is as much a nutrient for babies as milk. It is just as important for their growth and development. In order to encourage good night sleep, babies need to have age-appropriate day time naps. It helps to start with a consistent 3 month old sleep schedule that supports your baby’s natural sleep rhythms. At around 12 weeks old, many babies are moving into a more predictable pattern, but their sleep can still be easily disrupted by wake windows that are too long or too short. Following age-appropriate 3 month old wake windows and keeping your baby’s day structured with regular nap opportunities can make a big difference.
Babies need a delicate balance of day sleep vs night sleep. Too much or too little day sleep will make them harder to settle and can also lead to night waking or early morning waking.
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When is bedtime for a 3 month old?
We ideally like to aim for a bedtime around 7pm, depending on when their last nap of the day was. Having a bedtime sleep routine for your baby also helps to signal to them that sleep is approaching. This routine will become crucial to them settling well during day-time naps and bedtime.
For bedtime in the evening, you'd want to have a slightly longer routine to really help your baby wind down from their day. Often babies can have a build up of overtiredness as the day progresses, so their bedtime routine shouldn't be too stimulating or overly drawn-out.
Why is my 3 month old fighting sleep?
Short naps: Very common at 3 months old and often linked to wake windows that are slightly too long or too short.
Frequent night waking: At around 12 weeks old, night waking can still be normal, especially if your baby needs feeds overnight. However, frequent wakes can also be affected by your baby’s sleep environment.
Early morning waking: Early starts are often caused by overtiredness, too much daytime sleep, or environmental factors such as early morning light, noise, or a room that becomes too cool as the night goes on.
Nap refusal: If your 3 month old is refusing naps, it’s usually a sign their wake windows need adjusting. Wake windows that are too short can mean they’re not tired enough, while wake windows that are too long can lead to overtiredness and more resistance at sleep time.
My baby just wants to catnap all day?
While some babies would quite happily sleep the day away, catnapping is a much more common issue between 3-6 months old. Catnapping means your baby is only sleeping for one sleep cycle at a time (between 35-45 minutes), which can be caused by under or over tiredness or their reliance on a parent-led sleep association after they are over 4 months old.
Tips for smoother 3 month old sleep
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Stick to age-appropriate 3 month old wake windows to avoid your baby becoming overtired or undertired. Our Baby Sleep Program takes the guesswork out and provides the ideal schedule for your baby’s age.
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Keep naps balanced across the day so your baby gets enough daytime sleep without impacting night sleep. Following the recommended nap structure helps build the right amount of sleep pressure for a more settled night.
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Use a consistent wind-down routine before naps and bedtime to help your 3 month old recognise that sleep is coming and settle more easily.
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Encourage gentle self-settling by putting your baby down sleepy but awake when you can and gradually supporting them toward more independent sleep over time.
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Keep night-time interactions calm and minimal to reinforce the difference between day and night. When tending to your baby overnight, keep lights dim, voices quiet and settle them in their sleep space as much as possible.
Key Takeaways: 3 Month Old Sleep Schedule
• 3 month old wake windows: 2 hours
• Daytime naps: 3–4 per day
• Total sleep: 15.5 hours in 24 hours
• Night sleep: Typically 12 hours with feeds
This 3 month old sleep schedule provides a helpful roadmap for sleep timing and routine, while keeping flexibility for your baby’s individual needs.
Conclusion
By three months, your baby is starting to move away from the newborn sleep pattern and develop a more predictable daily rhythm. While sleep can still feel changeable at this age, following age-appropriate wake windows, offering balanced day sleep and using a consistent wind-down routine can make a big difference to both naps and nighttime sleep. Consistency, patience and a calm approach will help guide your little one toward healthier sleep habits as their sleep continues to mature. With the right support, your 3 month old (and you!) can start to enjoy more settled sleep.
If you're looking for more guidance with your 3 month old's sleep, our Baby Sleep Program has all the tools, schedules, methods and advice to help your baby sleep well now and in the months and years to come.
If your baby is still 5-11 weeks old you might want to read our 2 Month old sleep schedule. When your baby approaches 4 months, check out our 4 month old sleep schedule for what’s next in their sleep.
“When my baby was 3 months old, I was lost in terms of a sleep schedule. Being a new mom was overwhelming. At around 12 weeks I slowly started losing my sanity due to sleep deprivation. My baby would only fall asleep on me. Then I found Little Ones and they have saved my life! I began implementing the routine, and my baby began to thrive completely. I, too, became more confident and assured about my abilities. For someone that craves structure, Little Ones provides that for me. Not only are the methods gentle, the community that comes along with it has been by far the most supportive community I’ve ever been a part of. So many amazing mothers and administrators contribute daily, and it makes you feel as if you’re not alone. Thanks, Little Ones! I am forever in your debt!”- Tracy
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Bibliography
American Academy of Pediatrics. (2022). Sleep: What Every Parent Needs to Know. Itasca, IL: American Academy of Pediatrics.
Jenni, O. G., & LeBourgeois, M. K. (2015). The development of sleep and circadian rhythms in infants and toddlers.
Tikotzky, L., & Sadeh, A. (2016). Sleep and infant development: Implications for early childhood.
Jenni, O. G., & Carskadon, M. A. (2007). Sleep behaviour and sleep regulation from infancy through adolescence.
World Health Organization. (2020). Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age.
National Health Service. (2023). Your baby’s sleep.
Royal Children’s Hospital Melbourne. (2023). Sleep problems – babies and toddlers.
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