6 Tried-and-True Baby Sleep Schedules For Mamas Who Need Sleep

Inside: Multiple baby sleep schedules to help you find one that is right for you. Two month old, four month old, six month old and up to 14+ month sleep schedules included. 

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In the first couple months, you’re home with a baby and they are super sleepy. It feels so easy. Like you’ve got this sleep thing down. 

A few little rocks in the chair or pats on the bottom and zzzzzzzzzzzzzzz.

And then…they get a few months older and they are AWAKE!

They suddenly become harder to settle into sleep. And then, the baby is overtired, which makes it EVEN MORE hard to fall asleep.

Mama’s exhausted. Right?! Whew.

I’ve been right where you are.

Note: During the first 3-4 weeks of the newborn phase, there is no need to stress over implementing a schedule. You can simply try to do feedings every 2.5-3 hours at a minimum during the day and loosely try to follow the eat/wake/sleep cycle as described below. 

How to Create a Baby Sleep Schedule (Plus, 6 Sample Schedules)

Right around 5-6 weeks old, I like to put my babies on a sleep rhythm. This need not be to the minute. 

Think: Ballpark timing here. 

But man, a good sleep routine / schedule can make ALL the difference when helping your baby start to settle into sleep easier.

1. Components of a good schedule.

First, let’s explore what a good schedule may involve. I like to lay out all the pieces and then place them where they seem to fit best.

• Morning wake up time
• Nap times
• Number of naps
• Feeding times
• Playtimes
• Bedtime

2. Getting the eat/wake/sleep cycle down.

The eat/wake/sleep cycle is a great way to help your baby transition to a great schedule. First, the baby wakes from sleep and EATS a full feeding. Second, the baby is AWAKE to play for an approximate designated period of time. Lastly, the baby goes back to SLEEP for a nap or bedtime after showing a sleepy cue (e.g. a yawn, fuss or eye rub).

This cycle repeats itself throughout the day, and during the night (if the baby is still taking night feeds) the cycle is simply EAT/SLEEP. The baby would eat and then go back down to sleep until he needed another feeding.

For more on figuring out how long your baby should be awake (i.e. awake time duration), check out my post How to Lay your Baby Down Awake, but Drowsy where I elaborate on finding your baby’s sleep window.

3. How does a schedule help sleep?

Routines and schedules help our children learn what to expect. Like I’ve said before, the world is a very chaotic place for children, and routines provide a sense of safety and security overtime. They also help your child feel confident and comfortable, knowing what comes next in a day to day routine. Routines also help cue children for sleep.

After a certain series of events (like play, then lunch, then pre-nap routine for example) a child will learn to expect sleep shortly thereafter if it is done similarly everyday. In addition, if your child goes to sleep for naps and bedtime at approximately the same time everyday, he will likely be tired around the same time everyday.

Read This: Daytime and Nighttime Sleep Routines to Help Baby Fall Asleep Faster

4. How many hours of sleep does baby need? 

This chart will help you understand how much sleep you baby needs. 

It can overwhelm parents, BUT if you are a numbers person and want to nail down both daytime sleep and nighttime sleep for your baby, these are some average sleep needs you can use as a reference point. 

So for example, if you have want to create a 4 month old baby sleep schedule, you would be looking at a total of 14-16 hours of sleep per 24 period with 3-4 naps and 1.5-2.5 hours of awake time before baby needs another nap. 

What does this mean? 

Well, let’s say your baby wakes up at 7 am. Your baby would be awake for 1.5 – 2.5 hours before going down for a nap. 

The 14-16 hours of sleep (add up both daytime and nighttime sleep) per 24 hour period is a very rough estimate that you can aim toward. 

5. Addressing Sleep Regressions for 2-12 month old babies. 

I have several posts that talk about baby sleep regression and sleep disruptions. It is very common to see 4 month sleep regression and subsequent regressions at 6 month, 8 month, 18 month and 2 years old.

Sleep regressions are typically coinciding with developmental milestones. 

• Why Do Babies Fight Sleep? 12 Reasons and Solutions
• Top 3 Causes of Baby Sleep Regression and How to Fix It
• 3 Important Things to Rule Out During Baby Sleep Regressions
• How to Handle Baby Sleep Debt / Severely Overtired Baby

If later you find yourself dealing with 2 year old sleep regression, bookmark this post. 

6. Let’s address sleep-training. 

Like anything in parenting, sleep approaches are a very personal choice. I like to think of it more as sleep coaching your baby. All babies are capable of sleep. It’s only a matter of helping them use the innate tools they have to start sleeping well. 

Read This: 

• How to Lay Your Baby Down Drowsy, But Awake
• 3 Things to Consider Before Baby Sleep Training
• How We Chose to Sleep Train Our Babies

2 month, 4 month, 6 month, 8+ month old sleep schedules.

Here are a few examples of sleep schedules to get you started. Ultimately you will need to look at what your baby is telling you with regards to wake time and duration of naps.

We have always preferred a 7:00 am wake up time and a 7:30 bedtime in our home. It is what serves our family best. So you will notice that is what my sample schedules revolve around. Use these schedules as a tool or guide to help you and then adjust the times so they best serve your child and your family.

Any wake up time between 6-8 am is ideal, and any bedtime between 6-8 pm is ideal. So go ahead and choose a morning wake up time and a bedtime and then fill in the naps and feedings throughout the daytime.

And lastly before we dive in, REMEMBER…always feed your baby when he is hungry, always add in more feedings when needed, and know all times are just approximate. Kids aren’t robots; flexibility is key!

2.5 hour schedule (Approx 1 to 3 month old sleep schedule):

A schedule common anywhere from 1 to 3 months. Always add in more feedings if needed. For the first few months, I often cluster fed every 2 hours in the evening. My son was very fussy during that time, and regardless if he was truly hungry or not, I still nursed him to help get us through that tough part of the day for him.

• 07:00 am wake up for the day, eat, play
• 08:00 am nap
• 09:30 am wake, eat, play
• 10:30 am nap
• 12:00 pm wake, eat, play
• 1:00 pm nap
• 2:30 pm wake, eat, play
• 3:30 pm nap
• 5:00 pm wake, eat, play
• 6:30 pm bedtime routine, bath, bottle
• 7:00 pm bed, down for the night
• 10-11 pm Dreamfeed (if desired)
• 11 pm-7 am night feeds (as many as your baby needs)

Note: You can read more about the dreamfeed in my newborn baby sleep tips, but know that it typically becomes more disruptive than helpful after the 4 month old baby mark. It is only intended to be helpful when your baby is still young. It’s up to you if you think it will help.

I’ve heard both pros and cons. We did it with our son, but I’m not 100% if we will do it in the future or not. Honestly, I think it could go either way.

Example nap schedule for 1 to 3 month old.

In the above example, the nap schedule would be as follows: 

• 10:30 am nap
• 1:00 pm nap
• 3:30 pm nap

3 hour schedule (Approx 2 – 6 month old babies):

A schedule common from 2-6 months. Some babies can tolerate a 3 hour schedule earlier than 2 months old. It really depends on how much your baby weighed at birth, how long your baby can stay awake, and how many feedings your baby requires during the daytime. If you are feeding more frequently than every 3 hours during the night, you may want to stay on a 2.5 hour schedule for a bit longer until your baby drops a night feeding. The theory behind it is the more feedings your baby receives during the day, the less he may need during the night.

I believe I moved to the 3 hour schedule around the 7 week mark. Some babies are ready to move on to the 3.5 hour or 4 hour schedule around the 4 month old mark, while other babies need to remain on a 3 hour schedule for a bit longer.

Again, listen to your baby and do what you think is best.

• 07:00 am wake up for the day, eat, play
• 08:30 am nap
• 10:00 am wake up, eat, play
• 11:30 am nap
• 1:00 pm wake up, eat, play
• 2:30 pm nap
• 4:00 pm wake up, eat, play
• 5:00-5:30 pm cat nap
• 7:00 pm bath, bedtime routine, eat, down for the night
• 10-11 pm dreamfeed (if desired)
• 11 pm – 7 am night feeds as needed

Example nap schedule for 2 to 6 month old.

In the above example, the nap schedule would be as follows: 

• 8:30 am nap
• 11:30 am nap
• 2:30 pm nap
• 5:00 pm catnap

3.5 hour schedule (Approx 3-6 month old sleep schedule):

A transitional schedule to use during the 3-6 month age range if needed before moving to a 4 hour schedule. Sometimes this is skipped all together and the baby is moved straight from a 3 hour schedule to a 4 hour schedule.

• 07:00 am wake up for the day, eat, play
• 08:45 am nap
• 10:30 am wake, eat, play
• 12:15 pm nap
• 1:45 pm wake, eat, play
• 3:30 pm nap
• 5:00 pm wake, eat, play
• 7:00 pm bath, bedtime routine, bottle, down for the night
• 10-11 pm dreamfeed (if desired)
• 11 pm – 7 am night feeds as needed

Use these printable (and adorable!) baby sleep routine cards to keep parents, grandparents and babysitters ALL on the same page.

Example nap schedule for 3 to 6 month old.

In the above example, the nap schedule would be as follows: 

• 8:45 am nap
• 12:15 pm nap
• 3:30 pm nap

4 hour schedule with 3 naps (Approx 4 month olds and up)

A schedule common during the 4-6 month age range. The 4 hour schedule is a huge milestone! Once your baby reaches the 4 hour schedule, he will basically be on such a feeding schedule indefinitely. As adults, it is most common to eat about every 4 hours during the day. Once your baby is taking solids, you may end up adding 1-2 snacks during the day, which is totally fine.

• 07:00 am wake up for the day, eat (+solids if started), play
• 09:00 am nap
• 11:00 am wake, eat (+solids if started), play
• 1:00 pm nap
• 3:00 pm wake, eat (+solids, if started), play
• 5:00-5:30 pm catnap
• 5:30 pm possibly solids during dinner with the family
• 7:00 pm bath, bedtime routine, bottle, down for the night
• Dreamfeed: This is usually the age range when the dreamfeed is dropped as it becomes more disruptive to sleep.
• 7 pm – 7 am night feeds if needed

Note: During the 6-9 month age range your child should be able to drop the third nap (the cat nap) and you will be down to 2 naps per day.

Read This: 5 Month Old Baby Sleep Schedule for Busy Moms

Example nap schedule for 4 months old+.

In the above example, the nap schedule would be as follows: 

• 9:00 am nap
• 1:00 pm nap
• 5:00 pm catnap

4 hour schedule with 2 naps (Approx 6 month old and up)

A schedule common for 6+ months.

• 07:00 am wake up for the day, eat (+solids), play
• 09:00 am nap
• 11:00 am wake, eat (+solids), play
• 1:00 pm nap
• 3:00 pm wake, eat, play
• 5:00 pm dinner with family
• 7:00 pm bath, bedtime routine, bottle, down for the night
• 7 pm – 7 am night feeds if needed. Talk with your pediatrician about what age would be appropriate for night weaning.

Note: When your baby is ready (usually during 6-9 months) go ahead and drop for 3 naps to 2 naps. Then you will basically stay on this schedule (outside of maybe shortening naps and increasing wake time when needed) until your child is ready to transition down to one nap (typically during the 14-18 month age range).

4 hour schedule with 1 nap (Approx 14 month olds and beyond):

A schedule common for 14+ months

• 07:00 am wake up for the day, eat breakfast, play
• 09:30 am possible morning snack if needed
• 11:30 am lunch
• 1230-1:00 pm nap starts
• 3:00-4:00 pm nap ends
• 3:30 pm snack (or whenever nap ends)
• 5:30 pm dinner with family
• 7:00 pm bath, bedtime routine, sippy or bottle with milk, down for the night.

Note: Once your child is ready to transition to one nap (typically during the 14-18 month age range), you will remain on a similar schedule until your child stops napping.

Read This: BEST 1 Year Old Sleep Schedules From Real Moms

More baby sleep tips.

• Top 10 Baby Sleep Tips That Will Help You Get More Sleep
• 8 Infant Sleep Facts Every Parent Should Know
• Best Baby Sleep Tips for Longer Naps
• 5 Month Old Sample Routine for Busy Moms
• 1 Year Old Sleep Schedules From Parents

Find your printable pack here.

• The Baby Sleep Routine and Checklist Bundle