Naps, Wake Windows & Bedtime Routine

If you’ve searched “baby sleep schedule” at 2am… you’re in good company. Parents everywhere want a simple, realistic plan that helps baby sleep better (and helps you feel human again). This guide gives you an age-based sleep schedule from 0–12 months, including naps, wake windows, bedtime routine ideas, and what’s normal vs. worth asking your pediatrician about.

Why a sleep schedule helps (without becoming rigid)

A schedule isn’t about forcing sleep, it’s about predictability. Many pediatric sources emphasize that regular routines (same wake time, nap rhythm, bedtime routine) help babies feel secure and support smoother bedtimes.

Good to know: Newborn sleep is naturally messy. Babies don’t have regular sleep cycles early on, and newborns may sleep ~16–17 hours per day but in short stretches. That’s common and not a failure.

Baby sleep needs by age (0–12 months)

Every baby varies, but these ranges help you find a starting point. Use your baby’s cues (yawning, zoning out, fussiness, rubbing eyes) to adjust.

0–3 months (Newborn)

• Typical total sleep: ~14–17 hours per 24 hours
• Naps: 4–6+ (often 30–120 minutes)
• Wake windows: ~45–90 minutes
• Night feeding: still common and often necessary

3–6 months

• Typical total sleep: ~12–16 hours
• Naps: 3–4
• Wake windows: ~1.5–2.5 hours
• Bedtime: often shifts earlier as a pattern forms

6–9 months

• Typical total sleep: ~12–15 hours
• Naps: 2–3
• Wake windows: ~2–3 hours
• Night waking: can still happen (teething, skills leaps, separation anxiety)

9–12 months

• Typical total sleep: ~12–14 hours
• Naps: 2
• Wake windows: ~3–4 hours
• Common pattern: morning nap + afternoon nap + consistent bedtime routine

Nap chart: simple schedule examples (adjust to your baby)

These are examples, not rules. If your baby wakes earlier/later, shift the day forward/back. If naps are short, use the same structure but shorten the awake time slightly.

Bedtime routine (10–20 minutes) that actually works

A short, predictable routine helps signal “sleep is coming” without overstimulating baby.

• Dim lights + calm voice
• Diaper + pajamas (or swaddle if age-appropriate)
• Feed (if part of your routine)
• Short book / lullaby / gentle cuddle
• White noise (optional)
• Into bed drowsy-but-calm (where possible)

Normal vs worrisome sleep patterns

Often normal

• Newborns waking frequently to feed
• Short naps (especially under 6 months)
• Night waking during teething, travel, milestones, separation anxiety
• Schedule changes every few weeks as baby grows

Worth checking in with your pediatrician

• Poor weight gain or feeding concerns tied to sleep
• Signs of breathing problems during sleep
• Extreme daytime sleepiness or consistently very low sleep totals
• Parental instinct: “something feels off”

Overtired vs undertired (quick troubleshooting)

Signs of overtiredness

• Fussiness spikes fast, gets “wired” at bedtime
• Fights sleep but is clearly tired
• Short naps / more night wakes

Try: shorten the last wake window by 10–20 minutes + start routine earlier for 3 nights.

Signs of undertiredness

• Happy/alert at bedtime
• Takes 30–45+ minutes to fall asleep
• Wakes up ready to party

Try: add 10–20 minutes of awake time before bed + keep naps earlier.

How babywearing can support sleep (without being a “crutch”)

Many babies settle with rhythmic movement and closeness. A short babywearing wind-down (gentle walk, light bouncing, calm music) can help your baby downshift before bed, especially in the fussy evening hours. It’s also a hands-free way to comfort your baby while you do small tasks.

Natural bridge: If your baby calms with movement, babywearing can be one tool in your sleep toolkit, supportive for you, soothing for them, and easy to use anywhere.

---

References (evidence-aware):
HealthyChildren.org (AAP) – Getting Your Baby to Sleep
HealthyChildren.org (AAP) – Sleep: How Many Hours Does Your Child Need?
Google Trends – “baby sleep schedule” (view interest over time)