Baby sample sleep schedules – All The Sleeps

Every baby is different and you know your baby best! Below are some suggestions for feeding but please do what is best for your situation.

In general, I recommend falling into a pattern of eat, play, sleep and separating the act of eating from the act of falling asleep whenever possible. This means that the bulk of your daytime feeds would happen when baby wakes up in the morning and when baby wakes up from each nap. Add in your bedtime routine feed and you’re good to go!

*If you feel your baby needs more feedings than this or is acting hungry, then you can also offer a feed about 45 minutes before naptime as well to keep it from bleeding into sleep time while still offering extra calories.

With the newborn stage, everything is highly flexible. Most likely each day will look different and that’s to be expected. Newborn sleep is especially unpredictable, but the key to avoiding over-tiredness is offering naps frequently. I recommend offering naps about every 45-75 minutes depending on the age of your newborn.

Newborns will likely have 4 naps or more a day with a later morning wake up and a later bedtime. Below are a couple examples of what your day could look like with a newborn. Again, none of these are better than the others. I simply wanted to show you how different you should expect newborn schedules to be from day to day.

Sample sleep schedule #1 (Mixture of short and long naps)

Wake up: 7am

Nap 1: 8-10am

Nap 2: 11-12pm

Nap 3: 1-3pm

Nap 4: 4-4:30pm

Nap 5: 5:30-6pm

Nap 6: 7-7:30pm

Bedtime: 8:30pm

Sample sleep schedule #2 (Long naps)

Wake up: 7am

Nap 1: 8-10am

Nap 2: 11-1pm

Nap 3: 2-4pm

Nap 4: 5-6pm

Nap 5: 7-8pm

Bedtime: 9pm

Sample sleep schedule #3 (Short naps)

Wake up: 8am

Nap 1: 9-9:30am

Nap 2: 10:30-11am

Nap 3: 12-12:30pm

Nap 4: 1:30-2pm

Nap 5: 3-3:30pm

Nap 6: 4:30-5pm

Nap 7: 6-6:30pm

Nap 8: 7:30-8pm

Bedtime: 9pm

For more info about handling newborn sleep, check out my newborn sleep resource page here.

This is the stage when night sleep can start to consolidate more (especially if your child has been developing independent sleep skills). But you may also run into the 4 month sleep regression and that can come with its own challenges. See more on this regression with these blogs: How to prepare and Do’s and don’ts

Many 3-4 month olds will still be on a 4 nap schedule but some 4 month olds are taking nice long naps and are able to handle a 3 nap schedule instead.

Sample sleep schedule:

Wake up: 6:30am

Nap 1: 8-9:30am

Nap 2: 11:15-12:15pm

Nap 3: 2:15-3:15pm

Nap 4: 5:15-6pm

Bedtime: 8pm

Most babies are solidly on 3 naps by this age range. Try your best to hang onto 3 naps until your child is at least 7 months old.

For more information on nap transitions, check out my comprehensive nap transition guide. It walks you through the 4 major nap transitions: 4 to 3, 3 to 2, 2 to 1, and 1 to 0!

Sample sleep schedule:

Wake up: 6:30am

Nap 1: 8:30-10am

Nap 2: 12-1:30pm

Nap 3: 3:45-4:30pm

Bedtime: 7pm

7 months is the earliest I like to see babies transitioning to 2 naps. As a result of this transition to 2 naps you’ll see bedtime pulled earlier for a while but don’t be scared of the early bedtime! Bedtime may fall as early as 6pm and that’s okay! The sample schedule below is an example of what a 2 nap schedule will look like early on in the transition. But if you have a 7 or 8 month old who is still rocking 3 naps- go for it!

Sample sleep schedule:

Wake up: 6:30am

Nap 1: 9:15-11am

Nap 2: 2-3pm

Bedtime: 6:15pm

By this age range, most babies are settling into a good 2 nap routine and able to handle slightly more awake time as you can see below.

Sample sleep schedule:

Wake up: 6:30am

Nap 1: 9:30-11:30am

Nap 2: 3-4pm

Bedtime: 7:30pm

It’s not unusual for 12-14 month olds to start resisting the 2nd nap a bit but try as hard as you can to hang onto 2 naps until you reach that 14/15 month mark. While the second nap may become shorter and less restorative, most babies still desperately need it at this age. Without if many spiral into a dumpster fire of overtiredness with night wakings and early morning wakings.

You may find you need to wake your child from their first nap slightly earlier to build enough sleep pressure before you offer nap 2.

Sample sleep schedule:

Wake up: 6:30am

Nap 1: 9:30-11am

Nap 2: 3-3:45pm

Bedtime: 7:45pm

Now your child is finally old enough for the transition to 1 nap so feel free to go for it when you’re ready! Our aim is for a lunchtime/afternoon nap that is 1.5-3 hours in length. During this adjustment to 1 nap, don’t fear the early bedtime- it’s your BFF, I promise! *Please note that in most cases you don’t want to jump from a 3 hour wake window before nap 1 to a 5-6 hour wake window. See my comprehensive nap guide for more step by step instructions so you don’t end up with a crabby, overtired toddler!

Around this age, many parents ask me what they should do with lunch time. Usually it falls right when their child should be taking their long nap and parents worry their child will be hungry and wake up early. I recommend splitting your lunch in half and offering the first half shortly before naptime and then offering second lunch after naptime.

Sample sleep schedule:

Wake up: 6:30am

Nap 1: 11:30-1:30pm

Bedtime: 6:30pm

By this age range, most babies are settling into a good 1 nap schedule and you’ll see that nap shifting as late as 1pm and bedtime shifting later accordingly! Not much will change now for a while. It’s normal for 2 year olds to go through a nap strike but don’t be fooled. They still desperately need a nap! Keep your typical nap time everyday- even if they aren’t sleeping- and they will get back to napping. For more about this tricky age, check out this blog: Toddler sleep and why it sucks.

Sample sleep schedule:

Wake up: 6:30am

Nap 1: 12:30-2:30pm

Bedtime: 7:30pm

Most kiddos still need a nap until 3-5 years of age. Once you hit that stage be sure to read my Quiet Time blog. I am a big believer in keeping a daily quiet time (for your child’s sake and yours) even when they stop napping. It’s been an absolute lifesaver in my house and a great way for my kids to hone their independent play skills.

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