2 Month Old Sleep Schedule: Wake Windows, Naps and a Daily Routine
Our sleep guidance is independently endorsed by Harvard sleep neurophysiologist Dr Kate Johnson, Ph.D.
Two months in, and you are probably running on fumes. Your baby is starting to smile at you, which makes the long nights a little easier, but the days can still feel like a blur of feeds, rocking and naps that end just as you sit down. If you are wondering whether there is meant to be a pattern by now, or whether you are doing something wrong, you are not. This is the month when a gentle rhythm usually starts to appear, and a little structure can help it along. For a full overview of how sleep changes from newborn to toddler, see our baby sleep schedule guide.
Between 8 and 12 weeks, your baby is moving out of the unpredictable newborn stage. Their body clock is starting to tell day from night, they can stay awake a little longer each week, and naps begin to settle into a more predictable shape.
2 Month Old Sleep Schedule Guidelines
At 2 months, most babies sleep around 15 to 16 hours in 24 hours. That usually looks like:
- Night sleep: around 12 hours in the cot, with night feeds
- Day sleep: around 3.5 to 4 hours, usually over 3 naps
- Wake windows: around 1 hour 15 minutes to 1 hour 30 minutes between sleeps, stretching a little longer as your baby nears 3 months
- Bedtime: around 7pm
These are averages, and every baby sits a little differently within them. The Little Ones® Sleep App builds your baby’s daily rhythm from their exact age in weeks and the sleep you track, then adjusts it as they grow, so you are not left guessing on the hard days.
In this article:
- Wake windows for a 2 month old
- How much sleep does a 2 month old need?
- How many naps should a 2 month old have?
- Sample 2 month old sleep schedule and routine
- Night sleep for a 2 month old
- How can I improve my baby’s naps and night sleep?
- Bedtime and bedtime routine for a 2 month old
- Why is my 2 month old fighting sleep?
- Safe sleep at 2 months
- Tips for smoother 2 month old sleep
- Key takeaways
- Frequently asked questions
Wake Windows for a 2 Month Old
A wake window is how long your baby can comfortably stay awake between sleeps, counted from when they wake to when they are asleep again, and it includes their feed. Most 2 month olds do well with wake windows of around 1 hour 15 minutes to 1 hour 30 minutes. Think of the top of that range as the point by which your baby should already be asleep, rather than a target to push towards. Many babies are ready a little sooner, especially at 8 weeks and first thing in the morning.
Wake windows build sleep pressure, the natural drive to sleep:
- Too short, and your baby is not tired enough. You may see protesting at sleep time, short naps or a baby who seems wide awake in the cot.
- Too long, and your baby tips into overtiredness. Settling gets harder and you are more likely to see short naps, more crying and more night waking.
8, 9, 10 and 11 Week Old Sleep Schedule
Wake windows stretch quickly across this month. An 8 or 9 week old usually sits towards the shorter end of the range. A 10 or 11 week old (around 2.5 months) can often stretch closer to 1 hour 45 minutes, and the longer windows keep growing as your baby nears 3 months. Naps follow the same short, long, short shape the whole way through, and only the awake time in between grows. Stretch gradually rather than in big jumps, and watch your baby more than the clock.
The perfect wake window changes almost weekly at this age. The Little Ones® Sleep App uses our Sleep o Rhythm to set each wake window for your baby’s age in weeks and adjusts it to their real patterns, so you never have to guess. You can read more about wake windows by age in our full guide.
How Much Sleep Does a 2 Month Old Need?
Most 2 month olds need around 15 to 16 hours of sleep in 24 hours. That is usually a 12 hour stretch overnight (including feeds) and around 3.5 to 4 hours of daytime sleep across 3 naps. Day sleep tends to drop a little across the month as wake windows get longer, so a baby at 12 weeks usually needs less day sleep than at 8 weeks. The American Academy of Sleep Medicine does not set a range under 4 months because sleep varies so much at this age, so use these as a guide rather than a rule.
2 month old baby sleeping hours
Put together, a typical day for a 2 month old has around 12 hours in the cot overnight and 3.5 to 4 hours of naps between 7am and 7pm. If your baby is sleeping a lot more or a lot less than this, the balance of day and night sleep is usually the first thing to look at.
How long is a 2 month old’s sleep cycle?
A 2 month old’s daytime sleep cycle is usually around 40 to 50 minutes. That is why so many naps end at about the 45 minute mark: your baby surfaces at the end of a cycle and either drifts into the next one or wakes up. Linking cycles is a skill your baby builds over the coming months.
How Many Naps Should a 2 Month Old Have?
Most 2 month olds have 3 naps a day, and some still need a fourth short nap early in the month. We recommend a short nap, long nap, short nap structure:
- Morning nap: short
- Lunchtime nap: the long one, ideally around 2 to 2.5 hours
- Late afternoon nap: a short catnap to bridge the gap to bedtime
Spreading naps this way helps regulate your baby’s developing circadian rhythm and sets them up for more settled night sleep. We think it is vital to build and protect a long, restorative nap across the middle of the day.
How long should a 2 month old nap?
Across the day, most 2 month olds nap for around 3.5 to 4 hours in total. The lunchtime nap does the heavy lifting at around 2 to 2.5 hours, with two shorter naps either side. A 45 minute nap is very normal at this age, especially in the morning.
Sample 2 Month Old Sleep Schedule and Daily Routine
Here is an example of a daily routine for a 2 month old who wakes at 7am, built around 3 naps. Use it as a starting point, not a rule book. Always allow for a 12 hour night (which includes feeds), and if your baby wakes earlier or later, shift the whole day to match.
Text Version of 2 Month Old Sleep Schedule
| Time | What is happening |
|---|---|
| 7:00 am | Wake for the day and milk feed |
| 9:00 am | Nap 1: short morning nap |
| 11:45 am | Nap 2: long lunchtime nap, around 2 to 2.5 hours |
| 4:15 pm | Nap 3: short catnap |
| 5:45 pm | Bath, then bedtime milk feed |
| 7:00 pm | Asleep for the night (night feeds as needed) |
This gives around 3.5 to 4 hours of day sleep and a 12 hour overnight sleep opportunity. If the lunchtime nap was short, a slightly longer catnap or an earlier bedtime helps your baby reach the evening without becoming overtired.
2 month old sleep and feeding schedule
At 2 months, feeds and sleep are closely linked. A few simple habits help:
- Offer a full feed soon after your baby wakes, so they are not relying on a feed to fall asleep for every nap.
- Make day feeds bright and social, and night feeds calm, quiet and dim, to help your baby tell day from night.
- Some parents add an optional late evening feed, often called a dream feed, to help stretch the first part of the night.
If you are unsure how much your baby needs, check with your child health nurse, health visitor or GP.
Real days rarely run like a table. A short nap, a cluster feed or a rough night can throw everything out. The Little Ones® Sleep App rebuilds the rest of your baby’s day in real time when a nap runs short or long, so you always know what comes next.
“Nicky and Amanda have written scientifically informed, yet easy to read programs that cover all the major areas of concern for new parents - sleep, feeding and settling and, importantly, how these interact with one another. Finding this balance can be tricky and these programs take the guesswork out of it.”
Dr Kate Johnson, Ph.D. in Sleep Physiology, Harvard Medical School and Stanford Research Institute
Dr Kate Johnson is a sleep neurophysiologist with a Ph.D. in Sleep Physiology from the University of Melbourne and postdoctoral fellowships at Harvard Medical School and Stanford Research Institute. She discovered Little Ones® independently through her clinical work with families and endorses our methods unprompted. Read her full endorsement.
Night Sleep for a 2 Month Old
Night waking is completely normal at 2 months. Most babies still wake 1 to 3 times overnight for feeds, and some wake more. As your baby’s body clock matures, the first stretch after bedtime is usually the first to get longer.
How long should a 2 month old sleep at night?
Aim for a 12 hour night in the cot, from around 7pm to 7am, with feeds in between. Many 2 month olds manage one longer stretch of 4 to 6 hours, usually at the start of the night, then wake more often towards morning. How long your baby can go between feeds varies a lot at this age, so follow your baby’s hunger cues and your health professional’s advice.
Can a 2 month old sleep through the night?
A few 2 month olds manage a long stretch overnight, but most still need night feeds, and that is exactly what their growing bodies need. What matters most now is building the foundations: a balanced day, a consistent bedtime and calm, quick night feeds. Our guide to when babies sleep through the night explains what to expect at each age.
Is there a 2 month sleep regression?
Many parents notice a bumpy patch at around 6 to 8 weeks: more fussing, shorter naps and a baby who suddenly struggles to settle. It often lines up with a growth spurt and your baby becoming more alert to the world. Our guide to the 8 week sleep regression covers the signs and how to get through it.
“I started using the program when my son was around 9 weeks old and it made such a difference to his sleep. I also felt more confidence as a first time mum as I had a schedule to follow and didn’t feel like I was winging it anymore. Highly recommend.”
Jemma dm, first-time mum to a son (from 9 weeks). 5 Star App Store review.
How Can I Improve My Baby’s Naps and Night Sleep?
Sleep is as important for babies as milk. To encourage good night sleep, your baby needs age-appropriate day naps. Start with a consistent wake-up time, then use wake windows that are not too long or too short and regular nap opportunities across the day.
Babies need a delicate balance of day sleep and night sleep. Too much or too little day sleep makes them harder to settle and can lead to more night waking or early morning waking.
At 2 months, there is no expectation that your baby falls asleep on their own. Feeding, rocking and cuddling to sleep are all normal. When it feels right, you can start offering the cot once your baby is calm and drowsy, just once a day, and build from there. The Little Ones® Sleep App walks you through gentle, age-matched settling, and if you would like someone in your corner, you can add one-on-one support from a Little Ones® sleep consultant.
Can you sleep train a 2 month old?
Formal sleep training is not recommended at 2 months. Your baby still needs night feeds and lots of comfort, and that is exactly right. What you can do now is lay gentle foundations: a predictable day, a calm bedtime routine and the odd chance to settle in the cot. Those habits make every later stage easier. Our guide on when to start sleep training explains what to expect as your baby grows.
Bedtime and Bedtime Routine for a 2 Month Old
We like to aim for a bedtime around 7pm, depending on when the last nap of the day ended. After a day of short naps, an earlier bedtime helps.
A bedtime routine tells your baby that night sleep is coming. It does not need to be complicated, and it is never too early to start. A calm 2 month old bedtime routine of 20 to 30 minutes might include:
- A bath or warm wash
- A massage, fresh nappy and pyjamas
- A swaddle or safe sleeping bag
- A final feed in a dim, quiet room
- A song or cuddle
- Into the cot drowsy, as calm as possible
Why Is My 2 Month Old Fighting Sleep?
Overtiredness
The most common reason at this age. Once a wake window runs too long, your baby’s body releases stress hormones that make it harder to settle. Watch for early tired signs: staring, jerky movements, turning away or a frown.
Short naps
Very common at 2 months, often linked to a wake window that is slightly too long or too short, or to your baby waking at the end of a sleep cycle. If your baby is catnapping all day, the overall balance of the day is the place to start.
Day and night confusion
Some babies still save their longest sleep for the day. Bright light and normal noise during day feeds and naps, and dark, quiet night feeds, help reset this.
Wind, reflux or discomfort
If your baby seems uncomfortable after feeds, arches their back or cries a lot when lying down, check in with your GP or child health nurse.
Why is my 2 month old sleeping so much?
Some days your baby may sleep far more than usual, often during a growth spurt. That is usually fine. If day sleep is regularly well over 4 hours, gently waking your baby from long naps helps protect night sleep. If your baby is very hard to wake, is feeding poorly or seems unwell, speak to your GP or child health nurse straight away.
Safe Sleep at 2 Months
Before any sleep schedule, settling method or routine, the foundation is always safe sleep. Place your baby on their back, on a firm flat mattress in a clear cot, and follow safer sleep guidance from Red Nose (AU/NZ), The Lullaby Trust (UK) and the AAP (US). See our full Safe Sleep Guidelines for region-specific resources.
Swaddling at 2 months
Many 2 month olds still settle best swaddled. Keep the wrap firm around the chest but loose around the hips, and stop as soon as your baby shows any signs of trying to roll. Our guide on when to stop swaddling explains how to move to a safe sleeping bag.
Tips for Smoother 2 Month Old Sleep
- Start the day at the same time each morning to anchor your baby’s body clock.
- Stick to age-appropriate wake windows so your baby is tired, but not overtired, at each sleep.
- Keep naps balanced across the day with a short nap, long nap, short nap structure.
- Use a consistent wind-down before naps and bedtime so your baby learns that sleep is coming.
- Create a sleep-friendly environment with a dark room and white noise.
- Keep night feeds calm and minimal: dim lights, quiet voices and back into the cot.
- Be kind to yourself. You are doing a hard job on very little sleep, and it does get easier.
“I have tried four or five different platforms for my 14 week old’s sleep and none of them have been remotely as good as Little Ones®. The sleep consultants are incredible, so supportive of you as a parent and at the other end of the phone if you want to message them for advice. I feel reassured, relieved and motivated by their guidance.”
Csimp23, parent to a 14 week old. 5 Star App Store review.
Key Takeaways: 2 Month Old Sleep Schedule
- Total sleep: around 15 to 16 hours in 24 hours.
- Naps: usually 3 a day (some still need 4 early in the month), short, long, short, adding up to around 3.5 to 4 hours.
- Wake windows: around 1 hour 15 minutes to 1 hour 30 minutes, stretching a little longer as your baby nears 3 months.
- Night sleep: a 12 hour night, with feeds.
- Bedtime: around 7pm.
- Sleep cycles: around 40 to 50 minutes in the day, which is why 45 minute naps are so common.
If your baby is younger, our 1 month old sleep schedule may be a better fit. As your baby approaches 3 months, our 3 month old sleep schedule covers what changes next.
And if you are tired of guessing, the Little Ones® Sleep App gives you a week-by-week daily schedule, sleep tracking and gentle settling support, trusted by 1 Million+ families.
Frequently Asked Questions About 2 Month Old Sleep
What wake windows should a 2 month old have?
Most 2 month olds do well with around 1 hour 15 minutes to 1 hour 30 minutes awake between sleeps, including their feed. Some stretch closer to 1 hour 45 minutes as they approach 3 months. Many babies are ready for sleep a little sooner, especially at 8 weeks. The Little Ones® Sleep App sets your baby’s wake windows for their exact age in weeks and adjusts them using the sleep you track.
How much sleep does a 2 month old need?
Most 2 month olds sleep around 15 to 16 hours in 24 hours, including a 12 hour night (with feeds) and around 3.5 to 4 hours of day sleep across 3 naps.
How many naps should a 2 month old have?
Most 2 month olds have 3 naps a day: a short morning nap, a long lunchtime nap and a short late afternoon catnap. Some still need a fourth short nap early in the month.
How long should a 2 month old nap?
Naps at this age range from a 45 minute morning nap to a lunchtime nap of around 2 to 2.5 hours, with a short catnap in the late afternoon. Total day sleep is usually around 3.5 to 4 hours.
How often should a 2 month old sleep?
Most 2 month olds sleep 3 times during the day, with around 1 hour 15 minutes to 1 hour 30 minutes awake in between, then have a long night from around 7pm with feeds.
What time should a 2 month old go to bed?
Around 7pm works well for most 2 month olds, depending on when the last nap ended. After a day of short naps, an earlier bedtime helps prevent overtiredness.
Can a 2 month old sleep through the night?
A few 2 month olds sleep a long stretch, but most still wake for feeds, and that is normal. A balanced day, a consistent bedtime and calm night feeds build the foundations for longer stretches later.
Why is my 2 month old fighting sleep?
The most common reasons are overtiredness from a wake window that ran too long, being undertired, day and night confusion, or discomfort such as wind. If your baby seems unwell or in pain, check with your GP or child health nurse.
Bibliography
The sleep needs, nap patterns and safe sleep guidance in this article draw on peer-reviewed research into infant sleep, international health guidelines and the clinical experience behind the Little Ones® Sleep App.
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