Key Takeaways
- Newborns need 14–17 hours of sleep; by 12 months it's 12–14 hours total
- Wake windows (time between naps) are more important than clock times
- Most babies transition from 3 naps to 2 around 7–9 months, and 2 to 1 around 12–15 months
- A consistent bedtime routine is the single most effective sleep tool
Every parent wants to know: "What should my baby's sleep schedule look like?" Here's a practical guide with sample schedules you can actually use.
How Much Sleep by Age
| Age | Total Sleep | Nighttime | Naps | Number of Naps |
|---|---|---|---|---|
| 0–2 months | 14–17 hrs | 8–9 hrs | 6–8 hrs | 4–6 |
| 2–4 months | 14–16 hrs | 9–10 hrs | 4–5 hrs | 3–4 |
| 4–6 months | 13–15 hrs | 10–11 hrs | 3–4 hrs | 3 |
| 6–9 months | 13–14 hrs | 10–11 hrs | 2.5–3.5 hrs | 2–3 |
| 9–12 months | 12–14 hrs | 10–12 hrs | 2–3 hrs | 2 |
Sample Schedules by Age
Newborn (0–2 months) — no fixed schedule
Newborns sleep and eat on demand. Don't try to force a schedule — follow your baby's cues. Feed every 2–3 hours, sleep when baby sleeps.
See also: Toddler Sleep Schedule: Naps, Bedtime, and Common Problems (1–5 Years) and How SmartSpot Works: AI That Predicts Your Baby's Schedule.
3–4 months
7:00 wake → 8:30 nap 1 → 10:00 wake → 12:00 nap 2 → 1:30 wake → 3:30 nap 3 → 4:30 wake → 6:30 bedtime routine → 7:00 bed
6–8 months
7:00 wake → 9:30 nap 1 (1.5 hrs) → 11:00 wake → 2:00 nap 2 (1.5 hrs) → 3:30 wake → 7:00 bedtime routine → 7:30 bed
9–12 months
7:00 wake → 10:00 nap 1 (1–1.5 hrs) → 11:30 wake → 2:30 nap 2 (1–1.5 hrs) → 4:00 wake → 7:00 bedtime routine → 7:30 bed
These are guidelines
Your baby's schedule will vary. The key is consistent wake windows and a predictable bedtime — not hitting exact clock times.
Wake Windows Explained
A wake window is the time your baby can comfortably stay awake between sleep periods. Too short = fights the nap. Too long = overtired and harder to settle.
| Age | Wake Window |
|---|---|
| 0–6 weeks | 45–60 min |
| 6–12 weeks | 60–90 min |
| 3–4 months | 1.5–2 hrs |
| 5–6 months | 2–2.5 hrs |
| 7–9 months | 2.5–3.5 hrs |
| 10–12 months | 3–4 hrs |
Nap Transitions
- 4→3 naps (around 4–5 months) — drop the late afternoon catnap
- 3→2 naps (around 7–9 months) — drop the third nap, extend wake windows
- 2→1 nap (around 12–15 months) — the hardest transition. May take 2–4 weeks of adjustment
Signs baby is ready to drop a nap
Consistently fighting one nap, taking 30+ minutes to fall asleep, or the last nap pushes bedtime too late. Give it 1–2 weeks of consistency before deciding.
Building a Bedtime Routine
A consistent 15–30 minute routine signals to your baby that sleep is coming. Keep it simple:
- Bath (not every night — every other is fine)
- Pajamas and diaper
- Book or song
- Feeding (try to keep baby awake during this)
- Into crib drowsy but awake
Start the routine at the same time every night. Consistency matters more than the specific activities.
Struggling with Sleep? Try ParAI's AI Sleep Coach
ParAI's AI Sleep Coach creates a personalized sleep plan based on your baby's age, temperament, and patterns. Daily check-ins, progress tracking, and evidence-based guidance.
