The Ultimate Guide to Creating a Baby Sleep Schedule
Sleep is vital for your baby’s development, and establishing a consistent sleep schedule can make a world of difference for both your baby and your family. In this guide, we’ll explore how to create a sleep schedule tailored to your baby’s age and needs, ensuring better nights (and naps!) for everyone.
Why a Sleep Schedule Matters
A predictable sleep routine helps regulate your baby’s internal clock, making it easier for them to fall asleep and stay asleep. It also reduces overtiredness, which can lead to fussiness and disrupted naps.
Sample Sleep Schedules by Age
3 - 6 Months:
- Wake Windows: 1.5 - 2.5 hours. By 6 months, babies should be able to stay awake for 2.5 hours between naps.
- Naps: 3 naps, ideally the first two naps should be 90 minutes each, and the third nap should be 45 minutes.
- Night Sleep: 10–12 hours, with 1 - 3 feedings
6 - 9 Months:
- Wake Windows: 2.5 - 4 hours
- Naps: 2 naps, total sleep time 2 hrs 40 mins with the longest nap being the lunch nap
- Night Sleep: 10–12 hours, often with fewer night feedings.
9 - 12 Months:
- Wake Windows: 2.5 - 4 hours
- Naps: 2 naps, Ideally the first nape should be shorter with a longer lunch time nap.
- Night Sleep: 11–12 hours.
FIND OUT MORE ABOUT AWAKE WINDOWS HERE
Tips for Creating a Schedule
- Start with wake times: Determine your baby’s natural wake-up time and build the schedule from there.
- Be consistent: Stick to the same bedtime and nap times daily.
- Adapt to growth spurts: Adjust schedules during milestones or developmental changes.
Troubleshooting Common Issues
- Early wake-ups: Ensure your baby isn’t overtired at bedtime.
- Short naps: Extend wake windows gradually to encourage longer naps.
- Night wakings: Assess for hunger, discomfort, or sleep associations.
Creating a sleep schedule takes patience and practice, but the benefits are well worth the effort. For a more detailed, expert-backed schedule, check out our downloadable Sleep Guides for every stage of your baby’s development.