Baby · Sleep
Baby Sleep Schedule
How much sleep does your baby need? Wake windows, nap counts, night sleep by age. Plus safe sleep ABCs, bedtime routines, sleep training options, regressions, and the evidence on each.
Last reviewed 31 May 2026
Newborn & infant sleep schedule
How much sleep does my baby need?
3–4 months
13–16 h total / 24 h
The 4-month sleep regression often arrives here as sleep cycles mature. Stay consistent.
Night sleep
8.5–12.5 h
Longest stretch.
Day naps
3.5–4.5 h
3–4 naps
Wake window
1 h 15 m–1 h 45 m
Awake time between sleeps.
What does this mean?
Wake windows — the awake stretch between sleeps — are the most reliable signal for when to put your baby down. Newborns can only stay awake 45-60 min; by 3 months wake windows lengthen to ~90 min; by 12 months ~3-4 h. Pushing past the wake window leads to an overtired baby (cortisol spike), making it harder to settle. Total sleep needs vary by child within the National Sleep Foundation ranges. Drop-from-nap signals are typically slow morning fights to fall asleep. Safe-sleep ABC (AAP 2022): Alone, on Back, in a Cot — firm flat surface, no bumpers, no soft bedding, room-share but not bed-share until 12 months.
How much sleep does my baby need?
- Newborn (0-3 months): 14-17 hours/day, in 2-4 hour blocks.
- 3-6 months: 12-16 hours/day, longer night stretches.
- 6-12 months: 12-15 hours/day, 11-12 at night + 2-3 naps.
- Toddler (1-2 yr): 11-14 hours/day, 1-2 naps.
- Preschool (3-5 yr): 10-13 hours/day, 1 nap or none.
- School age (6-12): 9-12 hours/night.
- Teen (13-18): 8-10 hours/night.
Individual variation huge — focus on whether baby is RESTED (alert, content awake periods), not hitting exact hours.
Wake windows by age
- 0-3 months: 45-90 min
- 3-6 months: 1.5-2 hours
- 6-9 months: 2-3 hours
- 9-12 months: 2.5-3.5 hours
- 12-18 months: 3-4 hours
When do babies sleep through the night?
Variable. Most healthy babies CAN physiologically sleep 6-8 hours by 6 months; many don’t until later. Statistics: only ~50% of 6-month-olds sleep through; ~75% by 12 months; some until 2-3 years. Night waking is normal — even adults have brief arousals between sleep cycles (~5-6 per night). Babies need help re-settling.
“Sleeping through” = 6-8 consecutive hours, NOT 12.
Safe sleep ABCs (SIDS prevention)
- Alone in own sleep space (low-risk bedsharing acceptable in some traditions).
- Back to sleep (always; reduces SIDS by ~80%).
- Clear cot — no bumpers, soft toys, pillows, weighted sleep sacks, loose blankets.
- Firm flat mattress with fitted sheet.
- Room-sharing first 6-12 months.
- Room temp 16-20 °C.
- No smoking in baby’s environment.
- No alcohol / drug-impaired parent bedsharing.
What is sleep regression?
Period when previously-sleeping baby starts waking more. Classic timings:
- 4 months — sleep cycles maturing (major restructuring).
- 8-10 months — separation anxiety + milestones.
- 12 months — walking + transitions.
- 18 months — toddler independence.
- 2 years — life changes, new bed.
Usually 2-6 weeks. Maintain consistent routine; don’t introduce new sleep crutches; ride it out.
Sleep training — is it safe?
AAP / NHS: safe from ~4-6 months when developmentally ready. Methods vary: cry-it-out (Weissbluth), gradual extinction (Ferber), chair method, fading / gentle.
Research (Gradisar 2016 RCT, 326 infants): sleep training improves sleep without long-term harm. NO differences in attachment, cortisol, mental health, or maternal-infant relationship at 12 months.
Cultural variation huge — some families don’t sleep train at all; that’s fine. Your choice.
Should I bed-share?
Lullaby Trust passionate debate. AVOID bedsharing if:
- Parent smokes.
- Parent drinks alcohol.
- Parent uses drugs (including some prescription sedatives).
- Parent very tired.
- Sleeping on sofa (highest risk).
- Baby premature / low birth weight.
LOW-RISK BEDSHARING (breastfeeding mothers, in bed not sofa, firm mattress, no bedding over baby): research suggests acceptable for full-term healthy babies of non-smoking mothers.
ROOM-SHARING (separate cot in your room) always recommended first 6-12 months — halves SIDS risk vs separate room.
Bedtime routine
Predictable sequence signalling “sleep coming”:
- Bath
- Change to PJs
- Feed / milk
- Book
- Song
- Lights out
20-30 minutes typically. Same order each night. Quiet, low-stim. Research (Mindell 2009 Sleep): consistent bedtime routine improves sleep quality, falling-asleep time, night waking. Start by 3-4 months.
Different scenarios — common sleep situations
Scenario 1: 8-week-old still waking every 2-3 hours
Normal. Newborn sleep cycles are short; need feeds 8-12x/24h. Wake windows 45-90 min. Will gradually consolidate from 8-12 weeks. Look after yourself; sleep when baby sleeps.
Scenario 2: 6-month-old previously slept through, now waking 3x/night
Likely sleep regression (4-month regression often hits later) or developmental leap. Don’t introduce new sleep crutches. Maintain routine. Usually passes in 2-6 weeks.
Scenario 3: 12-month-old won't nap during the day
Possibly transitioning to one nap. Push to lunchtime. Wake window increased. May skip nap altogether some days. Expect overtired meltdown phase during transition (~2-4 weeks).
Scenario 4: 2-year-old now refuses bedtime
Toddler independence + bedtime fears. Consistent routine. Nightlight if afraid. Don’t engage in negotiation. “Two more minutes” not “okay one more story”. Pass.
Scenario 5: 4-month-old can only sleep on parent's chest
Common. Gentle transition: feed-and-rock to drowsy, then transfer. Practice in safe sleep space. Some babies need weeks; some happy sooner. Sleep training option from 4-6 months if family wants.
Common myths debunked
- “Sleep training damages attachment” — Gradisar 2016: no evidence of harm.
- “Solids help baby sleep” — Perkin 2018 EAT sub-analysis: small effect; doesn’t justify early weaning.
- “Late bedtime = sleeps in” — opposite. Overtired babies wake earlier.
- “Tiring baby out during day helps” — nope. Overtired = harder to settle.
- “Adding cereal to bottle helps sleep” — NHS / AAP against. No benefit; choking risk.
- “If baby's not sleeping, something's wrong” — huge variation is normal.
Sources
- National Sleep Foundation. Sleep duration recommendations.
- AAP. SIDS and Other Sleep-Related Infant Deaths: Updated 2022 Recommendations.
- Lullaby Trust. Safe sleep guidance.
- Mindell JA, et al. A nightly bedtime routine: impact on sleep in young children. Sleep 2009.
- Gradisar M, et al. Behavioral interventions for infant sleep problems: a randomized controlled trial. Pediatrics 2016.
- McKenna JJ. Safe Infant Sleep: Expert Answers to Your Cosleeping Questions. 2020.
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Frequently asked questions
How much sleep does my baby need?
Varies hugely by age and individual. NEWBORN (0-3 months): 14-17 hours/day, in 2-4 hour blocks. 3-6 MONTHS: 12-16 hours/day, longer night stretches developing. 6-12 MONTHS: 12-15 hours/day, typically 11-12 hours at night + 2-3 naps. TODDLER (1-2 yr): 11-14 hours/day, 1-2 naps. PRESCHOOL (3-5 yr): 10-13 hours/day, 1 nap or none. SCHOOL AGE (6-12): 9-12 hours/night. TEEN (13-18): 8-10 hours/night. AAP / NHS / NSF recommendations. Individual variation huge — focus on whether your baby is RESTED (alert, content awake periods), not on hitting exact hours.
How often should newborns nap?
Newborns (0-3 months): 4-6 naps/day, every 45-90 minutes of awake time. Wake windows naturally very short — they tire quickly. Don't try to keep newborn awake to 'sleep more at night'; they sleep when tired, regardless of time. Day/night reversal common first weeks (active in womb at night). 2-3 MONTHS: wake windows ~1-2 hours; 4-5 naps. 4-6 MONTHS: wake windows 1.5-2.5 hours; 3-4 naps. Most babies consolidate to 3 naps by 6-9 months.
When do babies sleep through the night?
VARIABLE. Most healthy babies CAN physiologically sleep 6-8 hours by 6 months; many don't until later. STAT: only ~50% of 6-month-olds sleep through; ~75% by 12 months; some still don't until 2-3 years. NIGHT WAKING IS NORMAL — even in adults, brief arousals between sleep cycles (~5-6 per night) are universal. Babies need help re-settling. 'Sleeping through' = 6-8 consecutive hours, not 12. Don't panic if baby wakes; many factors (feeding, teething, illness, developmental leaps) cause variation.
What is sleep regression?
Period when previously-sleeping baby starts waking more or napping less. CLASSIC TIMINGS: 4 MONTHS (sleep cycles maturing — major restructuring); 8-10 MONTHS (separation anxiety + milestones); 12 MONTHS (walking + transitions); 18 MONTHS (toddler independence); 2 YEARS (life changes, new bed). USUALLY LAST 2-6 weeks. CAUSES: developmental leaps; milestones (rolling, sitting, crawling, walking, talking); teething; illness; routine changes; nap transitions. Strategies: maintain consistent routine; don't introduce new sleep crutches; ride it out. See /calculators/sleep-regression.
Is sleep training safe? When can I start?
Varies by approach. AAP / NHS: safe sleep training from ~4-6 months when baby is developmentally ready (consolidating night sleep, no longer needing 2+ night feeds). METHODS: 'CRY IT OUT / EXTINCTION' (Weissbluth) — let baby cry until they fall asleep; harshest. 'GRADUAL EXTINCTION / FERBER' — check at increasing intervals; easier. 'CHAIR METHOD' — sit in room, gradually move further. 'FADING / GENTLE' — gradual approach, no crying. RESEARCH: sleep training improves sleep without long-term harm (Gradisar 2016). Cultural variation huge — some families don't sleep train at all and that's fine. Your choice.
What about SIDS — what makes sleep safe?
AAP / Lullaby Trust safe sleep ABCs: ALONE in own sleep space (no bedsharing in first 12 months for high-risk groups; reduced-risk bedsharing for low-risk in some traditions). BACK to sleep (always; reduces SIDS by ~80% per Back to Sleep campaign). CLEAR cot (no bumpers, soft toys, pillows, weighted sleep sacks, loose blankets — these increase suffocation/SIDS risk). FIRM FLAT MATTRESS with fitted sheet. ROOM-SHARING (separate sleep surface) recommended first 6-12 months. COT TEMPERATURE 16-20°C. NO SMOKING in baby's environment. NO ALCOHOL / DRUG-IMPAIRED parent bedsharing. Safe sleep dramatically reduces SIDS rate.
Should I co-sleep / bed-share?
PASSIONATE DEBATE. Lullaby Trust: AVOID bedsharing if parent smoker, drinker, drug user, very tired, sleeping on sofa, baby premature / low birth weight. SAFE BEDSHARING (low-risk, breastfeeding mothers, in bed not sofa, firm mattress, no bedding over baby): research suggests acceptable risk for FULL-TERM healthy babies of non-smoking mothers (McKenna). HIGH-RISK BEDSHARING: significantly raises SIDS / suffocation risk. ROOM-SHARING (separate cot/Moses basket in your room) ALWAYS RECOMMENDED first 6-12 months — halves SIDS risk vs separate room. Cultural variation: bedsharing universal in some cultures with very low SIDS rates.
How do I get baby on a sleep schedule?
EWS (Eat-Wake-Sleep) cycle: feed when baby wakes; awake time; nap. Predictable rhythm. From 4-6 months — flexible routine emerges. By 6 months — more predictable; can schedule loosely (morning nap, lunchtime nap, evening). LATE-AFTERNOON 'CATNAP' often drops 6-9 months. By 9-12 months — 2 naps (morning + lunchtime). By 12-18 months — 1 lunch nap. By 3 years — no nap or quiet time. WAKE WINDOWS guide: 0-3 mo 45-90 min; 3-6 mo 1.5-2 hr; 6-9 mo 2-3 hr; 9-12 mo 2.5-3.5 hr; 12-18 mo 3-4 hr.
What is a bedtime routine?
Predictable sequence of activities before bed signalling 'sleep coming'. CLASSIC: bath, change into PJs, feed/milk, book, song, lights out. 20-30 MINUTES typically. SAME ORDER each night. Quiet, low-stim. RESEARCH: consistent bedtime routine improves sleep quality, falling-asleep time, and night waking (Mindell 2009 Sleep). Start by 3-4 months. Adapt as baby grows — add stories at 1+, brushing teeth at 18 mo, prayers / mindfulness if appropriate. The routine matters more than specific activities.
Should I wake baby for feeds at night?
NEWBORN (0-2 months): YES — feed every 3-4 hours through night until weight gain established. Most need 8-12 feeds/24h total. WEIGHT-GAINING WELL after 2-3 weeks: can usually let baby sleep through longest stretch. AFTER 4-6 MONTHS: most babies don't need night feeds nutritionally (though may want comfort feed). Some breastfed babies feed at night until 9-12 months. EXCEPTIONS: low birth weight, premature, ill, GP recommendation. Don't wake well-gaining older baby for feeds; let them sleep when they sleep.
What if my baby won't nap?
Possible reasons: (1) WAKE WINDOW WRONG — overtired baby fights nap. Watch sleep cues (yawning, eye-rubbing, fussing). (2) UNDERtired — wake window too short. Push slightly. (3) ENVIRONMENT — too bright, too warm, too cold, too loud, too quiet. (4) HUNGER — feed first. (5) DEVELOPMENTAL — nap regressions common. STRATEGIES: dark room, white noise, swaddle (under 4 months only), motion (rocking, pram walk), feeding to sleep (controversial but works for some). Some babies are catnap-only for months and grow out of it. SLEEP CONSULTANT (qualified, gentle approach) for persistent issues.
Why is my baby waking at 5am?
Common 'early waking' pattern. CAUSES: light coming through curtains; cold (bedroom temperature drops overnight); hunger (newborn / early baby); dirty nappy; teething; over-tiredness (counterintuitive — overtired babies wake earlier); developmental leap; too late bedtime; trying to drop a nap too early. STRATEGIES: blackout blinds; check temperature 16-20°C; consider earlier bedtime not later; don't engage at 5 am — keep dark and quiet; offer milk / settling without taking out of cot. Often phases pass with patience.
Does sleep training cause attachment problems?
NO — strong evidence to the contrary. The Gradisar 2016 RCT followed 326 infants through sleep training vs control: NO differences in attachment, stress hormones (cortisol), mental health, or maternal-infant relationship at 12 months. AAP supports sleep training as safe. Most pediatric sleep researchers agree. The 'sleep training is traumatic' narrative is not evidence-based, although many parents (and cultures) prefer gentler approaches for their own values. Choose what feels right for your family — both approaches can produce well-attached, healthy children.
What about toddler / preschool sleep?
TODDLER (1-2 yr): 11-14 hours/day. Often resist nap and bedtime. Routines essential. Avoid screens 1 hour before bed (blue light). PRESCHOOL (3-5 yr): 10-13 hours/day. 1 nap or transition to no nap. Bedtime fears common 3-5; nightlights help; reassure without prolonged engagement. NIGHTMARES vs NIGHT TERRORS: nightmares occur in REM (later night), child wakes and remembers; night terrors in deep sleep (early night), child appears terrified but isn't conscious — don't wake, just stay safe. Most night terrors stop by school age.
Do screens before bed affect sleep?
Yes — well established. BLUE LIGHT suppresses melatonin; CONTENT (especially exciting / scary) stimulates; SCREEN TIME displaces sleep time. AAP: zero screens under 18 months (except video calls); 18-24 months high-quality co-watched content only; 2-5 years max 1 hour/day high-quality. NO SCREENS in the hour before bed (older children). Screen-free bedroom for under-12s is research-supported. Older children's screen-free bedroom strongly recommended for sleep quality and mental health.
How does this relate to other calculators on BumpBites?
Companion: /calculators/sleep-regression for regression phases; /calculators/milestone-tracker for developmental context; /calculators/breastfeeding-latch for night-feeding mechanics; /calculators/baby-cough if illness affecting sleep; /calculators/separation-anxiety for night-waking from anxiety; /calculators/baby-fever if fever disrupting sleep.