Sleep Schedule for Newborn (0-3 months)
Recommended Daily Schedule
Approximate first wake for feed/diaper. The day begins flexibly based on baby's needs.
First nap, after a short wake window. Newborns need frequent naps throughout the day.
Duration: Highly variable, from 20 minutes to 3 hours. Most naps are short (20-60 minutes), occurring whenever the baby feels tired.
Wake, Feed, Diaper, Short Awake Time. This 'eat-play-sleep' cycle repeats every 2-3 hours.
Evening routine begins (e.g., bath, last feed, quiet cuddles) leading into a longer stretch of sleep if the baby is ready. Note: Newborns often have their longest stretch of sleep (3-5 hours) at any point in the 24-hour cycle.
Bedtime
Newborns do not have a set bedtime in the traditional sense; their sleep is fragmented. Focus on establishing a consistent, calming pre-sleep routine in the evening (e.g., bath, feeding, quiet time) to help them differentiate day from night, even if the actual sleep start time varies.
Wake Time
Newborns wake frequently for feeds (typically every 2-4 hours, or more often for breastfed babies). There is no fixed wake time; respond to your baby's hunger and comfort cues.
Sleep Pattern Visualization
Frequently Asked Questions
How long should my newborn nap, and how many naps should they be taking each day?
Newborn naps are highly variable and not yet on a predictable schedule. Typically, newborns nap frequently, often every 60-90 minutes they are awake. Each nap can range from 20 minutes to 3 hours, though many are shorter (30-60 minutes). The total daily sleep for a newborn is usually 14-17 hours, with about 7-9 hours of that occurring during the day over many naps. Focus less on fixed durations or numbers and more on wake windows (the time they are awake between sleeps) and your baby's sleepy cues.
My newborn's naps seem completely random. Is it even possible to establish a nap schedule, and if so, how?
For newborns (0-3 months), a rigid nap 'schedule' isn't realistic or recommended. Instead, focus on a predictable routine and following their sleepy cues. Their sleep is still developing, and they need to sleep frequently. You can help by establishing a consistent nap routine (e.g., dim lights, swaddle, white noise), ensuring appropriate wake windows (typically 60-90 minutes for newborns), and offering naps in a safe sleep space at the first signs of tiredness. Consistency in the *approach* to naps, rather than fixed times, is key at this stage.
My newborn only takes very short naps, often 20-30 minutes. Is this normal, and what can I do to help them nap longer?
Short naps (often called 'catnaps') are very common and normal for newborns, as their sleep cycles are shorter and they haven't yet developed the ability to connect them consistently. While some babies naturally take longer naps, many will take multiple short naps a day. Focus on ensuring they're getting enough total sleep over 24 hours. You can try 'nap extensions' by gently soothing them back to sleep if they wake early, but don't stress if it doesn't always work. As they mature (around 3-4 months), their naps may naturally lengthen as their sleep cycles develop.
My newborn naps a lot during the day but is awake and fussy a lot at night. How can I help them distinguish day from night for better nighttime sleep?
This is common 'day-night confusion.' To help, maximize light exposure during the day by opening curtains and going outside. Keep daytime naps in bright, active environments (if you're holding them) or a well-lit room (if in a bassinet). At night, make everything dark, quiet, and boring. Keep feeds calm and quiet, change diapers with minimal light, and avoid playtime. This clear contrast helps their circadian rhythm develop. Ensure they're still getting adequate daytime sleep for their age, but make day sleep distinctly different from night sleep.
How can I tell when my newborn needs a nap? What are the common sleepy cues I should look for?
Learning your newborn's sleepy cues is crucial for successful naps. Common signs include yawning, rubbing eyes, looking away/disengaging, fluttering eyelids, becoming quiet or still, fussiness, jerky movements, or pulling on ears. Overtiredness often manifests as more intense crying, arching back, or difficulty settling. Aim to put your baby down for a nap at the first signs of tiredness, before they become overtired, as this can make it harder for them to fall asleep and stay asleep. Also, keep an eye on their wake windows (typically 60-90 minutes for a newborn) to anticipate when a nap might be needed.