Baby Sleep Schedule: Complete Guide by Age
Written by:
Amanda Snedden
Specialist in Pediatric Sleep Patterns
Reviewed by:
Nicky Barker
Pediatric Sleep Science Expert
If you are searching for the perfect baby sleep schedule, you are likely tired, overwhelmed and wondering why your baby’s sleep keeps changing just when you think you have figured it out. I can tell you this - you're right... baby sleep is constantly changing and it can be so hard to keep up.
A baby sleep schedule is a predictable rhythm using age appropriate wake windows and nap timing to support better sleep and is absolutely the best way to start getting your little one's sleep on track.
The truth is, your baby’s sleep needs change very rapidly in the first year alone. Wake windows stretch, naps drop, regressions appear and development accelerates.
What worked two weeks ago may no longer work today and that's what many parents find so frustrating.
In this Baby Sleep Schedule Guide:
- Baby Sleep Schedule by Age
- How Much Sleep Does a Baby Need?
- What Is a Baby Sleep Schedule?
- How to Personalise Your Baby Sleep Schedule?
- Regression and Nap Transitions
- The Smarter Way to Get Your Baby's Sleep Schedule Right
- The Little Ones Baby Sleep App: Built for Tired Parents
- Final Thoughts on Baby Sleep Schedules
- Baby Sleep Schedule FAQs
If you would rather not manually work out schedules every few weeks, our Sleep Program + Smart Sleep App contains the perfect schedule for your little one, that adapts as they grow. It’s the best way to get the full picture (naps, feeds, settling, development) and give you flexible, gentle tools to make sleep work for you. Explore our award-winning Sleep Programs →
Baby Sleep Schedule by Age
Below is a quick reference guide to baby sleep schedules from 1 to 12 months. Scroll down for detailed monthly breakdowns:
| Age | Total Sleep (24 hrs) | Naps Per Day | Wake Windows |
| 1 Month | ~ 17 hours | 3 to 5 naps | 60–90 mins, varies by time of day |
| 2 Months | 16 to 17 hours | 3 to 4 naps | 90–120 mins, varies by time of day |
| 3 Months | 15–16 hours | 3–4 naps | 2–2h 15 mins, varies by time of day |
| 4 Months | 14–15 hours | 3–4 naps | 2–2h 20 mins, varies by time of day |
| 5 Months | 14–15 hours | 3 naps | 2–2.5 hours, varies by time of day |
| 6 Months | 14–15 hours | 2–3 naps | 2–3.5 hours, depending on nap transition |
| 7 Months | 13.5–14.5 hours | 2–3 naps | 2–3.5 hours, depending on nap transition |
| 8 Months | 13.5–14.5 hours | 2 naps | 2.5–3.5 hours |
| 9 Months | 13.5–14 hours | 2 naps | 3–3.5 hours |
| 10 Months | 13.5–14 hours | 2 naps | 3–3.5 hours |
| 11 Months | 13–14 hours | 2 naps | 3–4 hours |
| 12 Months | 13–14 hours | 2 naps | 3–4 hours |
1 Month Old Baby Sleep Schedule
For full details, see our dedicated guide: 1 Month Old Sleep Schedule.
Total sleep: about 17 hours
Naps: 3 to 5 per day
Wake windows: 60 to 90 minutes but this changes depending on the time of day and the previous naps.
At one month, sleep is still pretty irregular and changes rapidly. The priority is preventing overtiredness so that your newborn settles well and has restorative sleep. Below is a gentle guide for this age.
Focus on:
- Short wake windows to avoid overtiredness
- Feeding responsively
- Wind-down time
- Gentle day and night differentiation
Avoid stretching wake windows longer than the recommended times in the hope of improving nights. It usually backfires (trust me!).
2 Month Old Baby Sleep Schedule
You can read 2 Month Old Sleep Schedule for our full, detailed guide at this age.
Total sleep: 16 to 17 hours
Naps: 3 to 4
Wake windows: 90 to 120 minutes but this changes depending on the time of day.
At this age, sleep patterns can begin emerging. This is only a gentle guide here.
Start anchoring:
- A consistent morning wake time (this helps your baby's body clock)
- A predictable bedtime routine (bath, stories, dim lights, white noise)
- Slightly more structured nap spacing working on wake windows
Night sleep may begin consolidating gently and you could see some longer stretches overnight, especially if you've introduced a dream feed.
3 Month Old Baby Sleep Schedule
Read our detailed 3 Month Old Sleep Schedule for daily routine examples and further detail.
Total sleep: 15 to 16 hours
Naps: 3 to 4
Wake windows: 2 to 2h.15 minutes but this changes depending on the time of day and your little one's naps.
- Many babies begin extending one of their naps.
- Night stretches may lengthen more, especially if using a dream feed.
Consistency here and establishing a good nap routine prepares you for the upcoming 4 month regression.
4 Month Old Baby Sleep Schedule
For sample timings and nap structure, explore the 4 Month Old Sleep Schedule.
Total sleep: 14 to 15 hours
Naps: 3 to 4
Wake windows: 2 to 2h 20 minutes but changes depending on the time of day and whether or not your baby is in a catnapping stage.
Sleep cycles mature at this stage and babies transition between light and deep sleep more frequently for their naps and overnight. This is commonly referred to as the 4 month sleep regression.
Common disruptions:
- Increased night waking
- Short naps
- Difficulty resettling
Tight, age-appropriate wake windows and predictable nap structure become critical to support your baby through this stage.
5 Month Old Baby Sleep Schedule
You can find a complete daily routine in our 5 Month Old Sleep Schedule guide.
Total sleep: 14 to 15 hours
Naps: 3
Wake windows: 2 to 2.5 hours, depending on the time of day and your baby's naps.
Many babies become more predictable in their daily rhythm here.
You may see:
- Longer midday naps
- Easier bedtimes
- Fewer night wakes
6 Month Old Baby Sleep Schedule
See our 6 Month Old Sleep Schedule for a full nap transition plan.
Total sleep: 14 to 15 hours
Naps: 2 to 3
Wake windows: 2 to 3.5 hours, depending on the time of day and if your baby is dropping their third nap.
Solids introduction may also temporarily affect sleep.
Avoid:
- Rapidly stretching wake windows without guidance
- Excess daytime sleep
- Last nap pushing bedtime and reducing overnight sleep
7 Month Old Baby Sleep Schedule
Our 7 Month Old Sleep Schedule guide explains this stage in more detail.
Total sleep: 13.5 to 14.5 hours
Naps: 2 to 3
Wake windows: 2 to 3.5 hours, depending on the time of day and if your baby is dropping or has dropped the third nap.
Signs of readiness to drop the third nap:
- Fighting the third nap
- Bedtime resistance
- Waking 45 minutes after bedtime
- Split nights (staying awake for long periods in the night)
8 Month Old Baby Sleep Schedule
For a full breakdown of sleep at this age, see our 8 Month Old Sleep Schedule guide.
Total sleep: 13.5 to 14.5 hours
Naps: 2
Wake windows: 2.5 to 3.5 hours - depending on the time of day and the nap structure.
Developmental leaps such as crawling and standing may temporarily disrupt sleep and there is a sleep regression at this age. Your baby might resist naps, settling may regress and night sleep can take a hit.
Consistency with your daytime routine protects night sleep.
9 Month Old Baby Sleep Schedule
Explore our 9 Month Old Sleep Schedule for a complete two-nap guide.
Total sleep: 13.5 to 14 hours
Naps: 2
Wake windows: 3 to 3.5 hours, depending on the time of day
Large daily variations in wake windows and nap structure can trigger early waking or night disturbances. Daytime structure becomes very important here to ensure smooth bedtimes and consolidated night time sleep.
10 Month Old Baby Sleep Schedule
Total sleep: 13.5 to 14 hours
Naps: 2
Wake windows: 3 to 3.5 hours, depending on the time of day.
Most babies are well settled on two naps at this stage. We would always recommend a shorter morning nap then a long lunchtime sleep. Wake windows lengthen slightly, especially before bedtime, to ensure enough sleep pressure has built during the day to support great sleep overnight.
Common disruptions include separation anxiety and practising new skills. Consistency in your daytime routine protects night sleep.
11 Month Old Baby Sleep Schedule
Total sleep: 13 to 14 hours
Naps: 2
Wake windows: 3 to 4 hours depending on the time of day.
Wake windows often stretch, especially at the end of the day (before bedtime).
Some babies appear ready to drop to one nap, but this is usually overtiredness or the result of a nap structure they've grown out of. Most are not ready to drop to just one nap until between 12-15 months.
Protecting the two nap schedule helps prevent early rising and night waking.
12 Month Old Baby Sleep Schedule
Total sleep: 13 to 14 hours
Naps: 2, sometimes beginning transition
Wake windows: 3 to 4 hours
Some babies begin showing signs of moving toward one nap and this can be achieved, but only if they are sleeping longer than 12 hours at night and doing a good long lunchtime sleep.
Dropping a nap too early often leads to overtiredness and disrupted nights. For most babies, the 2 to 1 nap transition happens in a few months time.
How Much Sleep Does a Baby Need?
Average total sleep needs:
- 1 to 3 months: 14 to 17 hours
- 4 to 6 months: 14 to 15 hours
- 7 to 9 months: 13.5 to 14.5 hours
- 9 to 12 months: 13 to 14 hours
Your little one's sleep is not just about total hours - the distribution of those hours throughout the day matters too. Too much day sleep can disrupt nights due to under tiredness, or not enough sleep pressure. Too little day sleep causes overtiredness, which also disrupts nights due to elevated cortisol.
An unbalanced sleep schedule can sometimes lead to frequent night waking, even every hour overnight. Learn more in our guide Baby Waking Every Hour at Night or Why Baby Wakes Every Two Hours?
Getting the balance right is the key.
What Is a Baby Sleep Schedule?
A baby sleep schedule is a biologically timed daily rhythm that includes:
- A consistent morning wake time
- Age appropriate wake windows
- Structured naps
- Feeding rhythm
- A well timed bedtime
- Consolidated overnight sleep
Babies are governed by two systems:
- Sleep pressure, which builds the longer they are awake during the day
- Circadian rhythm, the internal body clock influenced by elemental factors, mainly light and darkness
When these systems align, sleep becomes easier. When misaligned, you often see:
- Short naps
- Bedtime resistance
- False starts
- Night waking
- Early rising
A well timed baby sleep schedule keeps those systems working together. We understand this delicate balance and why it is important to work with your baby's biology. In doing so, you're able to achieve excellent naps and night sleep, while avoiding harsh "sleep training" methods. This principal is the backbone of our award-winning Sleep Programs + Smart Sleep App. Our adaptive tools create customised schedules and rhythms for your little one at every stage of their development - to fully support their sleep biology and give them the restorative sleep they need to thrive and grow.
How to Personalise Your Baby Sleep Schedule
Every baby is different and their sleep needs will vary slightly. The right schedule depends on:
- Age
- Temperament
- Nap length
- Feeding rhythm
- Developmental stage
- Sleep history
Steps to build it manually:
- Anchor the morning wake time
- Base nap timings on wake windows
- Monitor and protect total daytime sleep (yes, this might mean waking your baby from naps!)
- Adjust every few weeks
- Watch their behaviour as much as the clock
Parents tell us the biggest challenge is that their baby's wake windows change so frequently in the first year. What works now may not work next month.
That constant recalibration is where many parents struggle - and sleep can take a big hit until until the right wake windows are re-established. Staying on top of this is key to consistently good sleep both day and night.
Regressions and Nap Transitions
Sleep regressions commonly occur around:
Nap transitions typically happen:
- By 3 months - your little one should go from 4 to 5 naps down to 3 naps
- Between 6 and 8 months - your baby goes from 3 naps down to 2 naps
Both sleep regressions and nap transitions are neurological progressions - not failures - even if it seems sleep take a huge hit here.
Maintaining an age appropriate baby sleep schedule during these stages reduces disruption and shortens regression periods.
The Smarter Way to Get Your Baby’s Sleep Schedule Right
Manually adjusting wake windows every few weeks can feel exhausting and parents often struggle to get it right. For context, even 10 minutes can make a huge (sometimes catastrophic) difference to a 3 month old's wake window.
Imagine instead opening an app and seeing:
- Exactly when the next nap should happen (based on your baby's sleep biology and previous naps)
- How long your baby should be awake for between naps
- When to cap naps to protect night time sleep
- When bedtime should shift
- When to begin dropping a nap (and, importantly, how)
- What to do during regressions to continue to support great sleep
No guesswork. No spreadsheets. No constant googling at 2 AM.
The Little Ones Baby Sleep App: Built for Tired Parents
The Little Ones Baby Sleep App creates a fully customised baby sleep schedule based on:
- Your baby’s exact age/stage (factoring in early births and premmies)
- Current nap lengths
- Perfect wake windows
- Night waking patterns
- Feeding rhythm
- Developmental stage
It then updates automatically as your baby grows, giving you peace of mind about their sleep needs at every stage.
The app:
- Calculates precise wake windows for your unique baby
- Structures naps to avoid overtiredness and protect night sleep
- Guides nap transitions step by step
- Adjusts during regressions
- Provides responsive settling and self-settling guidance
- Gives you confidence as a parent, every day
Instead of constantly wondering what to change next, you follow a clear, structured plan.
When timing supports sleep biology, sleep improves predictably.
Final Thoughts on Baby Sleep Schedules
A well timed baby sleep schedule can totally transform family life.
♡ It supports development and growth
♡ It reduces overtiredness and lowers cortisol
♡ It protects restorative night sleep
♡ It improves your little one's mood and parental wellbeing
You can build and adjust your baby's schedule manually, bit by bit, using this guide and our other sleep articles.
Or you can let the Little Ones Baby Sleep App do the heavy lifting, calculate your baby's schedule and keep it updated for you automatically.
Baby Sleep Schedules FAQs
What is the best baby sleep schedule?
The best schedule aligns wake windows with your baby’s age and developmental stage while protecting total sleep needs.
When should bedtime be?
From 4 months onward, most babies benefit from bedtime between 6.30pm and 7pm.
Why are naps only 30 minutes?
Short naps are usually caused by overtiredness or undertiredness. Adjusting wake windows often resolves this.
When do babies drop to two naps?
Most babies do this nap transition between 6 and 8 months.
If you're ready to get started on your little one's customised sleep schedule today, simply choose their age below:
Bibliography
The following peer-reviewed studies and clinical reviews inform current understanding of infant sleep needs, sleep consolidation across the first year of life, bedtime routines, and the relationship between sleep and developmental outcomes. These sources provide the evidence base underpinning age-appropriate baby sleep schedule guidance from 1 to 12 months.
Galland, B. C., Taylor, B. J., Elder, D. E., & Herbison, P. (2012). Normal sleep patterns in infants and children: A systematic review of observational studies. Sleep Medicine Reviews, 16(3), 213–222.
Tham, E. K. H., Schneider, N., & Broekman, B. F. P. (2017). Infant sleep and its relation with cognition and growth: A narrative review. Nature and Science of Sleep, 9, 135–14
Henderson, J. M. T., France, K. G., & Blampied, N. M. (2011). The consolidation of infants’ nocturnal sleep across the first year of life. Sleep Medicine Reviews, 15(4), 211–220.
Mindell, J. A., Telofski, L. S., Wiegand, B., & Kurtz, E. S. (2009). A nightly bedtime routine: Impact on sleep in young children and maternal mood. Sleep, 32(5), 599–606.
Iglowstein, I., Jenni, O. G., Molinari, L., & Largo, R. H. (2003). Sleep duration from infancy to adolescence: Reference values and generational trends. Pediatrics, 111(2), 302–307.
