How to Find a Baby Sleep Schedule that Works

When I talk about how to help your babies sleep better, I often talk about wake up times, bed times, naps times, and the eat/wake/sleep cycle. I realized lately that I haven’t really talked about putting that all into action and finding a good schedule for your baby at a given age.

The sweet spot of scheduling is all about finding what works and learning what is most common for a baby at a certain age. Overall, this can help you develop a good baby sleep schedule that will best serve your child and your family.

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.

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
• Play times
• Bed time

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. waketime duration), check out my post How to Lay your Baby Down Awake, but Drowsy where I elaborate on finding your baby’s sleep window in step number 1.

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.

4. Sample schedules.

Here are just a few examples of schedules to help 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:

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 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.

3 hour schedule:

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 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

3.5 hour 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.

4 hour schedule (3 naps):

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.

4 hour schedule (2 naps):

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 (1 nap):

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.

Print your free baby sleep checklist!

Chances are…you’ll love this handy checklist of baby sleep basics. This printable simplifies it! Plus, when you grab this printable, you’ll get instant access to my free 3-day baby sleep eCourse.

Download Your Free Printable

1. Download the checklist. You’ll get the printable straight to your inbox, plus get my Free 3-Day Baby Sleep eCourse!
2. Print. Any paper will do the trick, but card stock would be ideal.
3. Place it on your refrigerator. Use it as a quick reference and don’t forget a thing!

Click Here to Get Your Free Printable Checklist

Want more on baby sleep?

• 8 Infant Sleep Facts Every Parent Should Know
• How to Get Your Baby to Take Longer Naps
• Why You Should Absolutely Wake a Sleeping Baby

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