Sleep Schedule for Newborn (0-3 months old)
Recommended Daily Schedule
Approximate Wake & First Feed of the day
Approximate Nap 1 (triggered by tired cues after a short wake window, duration highly variable)
Duration: Highly variable (20 minutes to 3 hours), based purely on baby's tired cues
Approximate Nap 2 (another nap opportunity, following a short wake window and feed)
Duration: Highly variable (20 minutes to 3 hours), based purely on baby's tired cues
Flexible Bedtime Routine Begins (Often after the last feed of the evening, leading into a longer stretch of night sleep)
Bedtime
Flexible (typically late evening, based on last feed and tired cues, not a strict time)
Wake Time
Flexible (based on hunger and sleep cues, not a set time)
Sleep Pattern Visualization
Frequently Asked Questions
When do newborns typically start to develop a more predictable nap schedule, or an 'old' sleep schedule?
Newborn sleep is initially very disorganised, driven by hunger and discomfort rather than a 'schedule.' A true predictable nap schedule with consistent timing usually doesn't emerge until a baby is around 3-4 months old, and often solidifies around 4-6 months with two or three consistent naps. Before that, parents should focus on following wake windows and sleepy cues rather than trying to enforce strict times.
My newborn's naps are all over the place – some are short (20-30 mins), some are long (2-3 hours). Is this normal, and how can I help them become more consistent?
Yes, highly variable nap lengths are completely normal for newborns. Their sleep cycles are still maturing, and they often struggle to connect cycles. Focus on respecting wake windows (the time your baby can comfortably stay awake between sleeps) and establishing a consistent pre-nap routine. Ensure they are well-fed and comfortable before naps. Consistency in nap length and timing will gradually improve as they get older, typically around 3-4 months.
How do I know when my newborn is ready for a nap, and what are appropriate 'wake windows' for their age?
Watch for sleepy cues: yawning, eye rubbing, staring blankly, decreased activity, turning away from stimulation, or becoming fussy. Don't wait until they are overtired. Typical newborn wake windows are very short: 45-60 minutes for the first 6-8 weeks, gradually extending to 60-90 minutes by 3-4 months. It's crucial to prioritize observing your baby's unique cues over sticking strictly to clock times initially.
Should I wake my newborn from a nap if it's lasting a very long time (e.g., 3+ hours) or getting too close to bedtime?
For very young newborns (under ~8 weeks), it's generally best to let them sleep, especially if they are gaining weight well and feeding frequently. However, if a nap is excessively long (e.g., over 2.5-3 hours consistently) or if night sleep is significantly impacted (e.g., too many night wakings, or very late bedtime), you might consider gently waking them after 1.5-2 hours. This ensures they get enough calories during the day and helps preserve their longer night sleep stretch, particularly as they approach 3-4 months.
What practical steps can I take to help establish a more consistent nap routine for my newborn and move towards an 'old' sleep schedule?
1. **Observe Wake Windows:** Don't let your baby stay awake too long. Put them down for a nap at the first signs of tiredness, within their age-appropriate wake window. 2. **Consistent Pre-Nap Routine:** Create a short, calming routine (e.g., diaper change, swaddle, lullaby, dark room, white noise). 3. **Optimal Sleep Environment:** Ensure the nap space is dark, cool, and quiet, and always use a safe sleep space. 4. **Flexibility is Key:** Initially, focus on following your baby's cues and approximate wake windows rather than strict clock times. Consistency will build gradually. 5. **Prioritize Night Sleep:** Ensure your baby gets enough daytime feeds to avoid 'reverse cycling' (eating more at night).