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The Ultimate Guide to 3-Month-Old Sleep Schedule: Creating Healthy Sleep Habits

December 28, 2023

Cynthia Unuigbe, MD

MD, Certified Pediatric Consultant

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3 Month Old
When it comes to your baby's development, establishing a healthy baby sleep schedule is crucial. At 3 months old, your little one is starting to develop a more predictable sleep pattern, and as parents, it is a great time to help them along this journey. This comprehensive guide aims to provide you with actionable strategies to create a consistent baby sleep schedule that encourages better sleep habits for your infant.

Understanding Your 3-Month-Old’s Baby Sleep Schedule

A baby sleep schedule isn't just about the night-time routine; it's about setting a rhythm for your baby's entire day that promotes sleep. At 3 months, your baby will likely need around 14-16 hours of sleep daily. This includes nighttime sleep and about 3 to 5 naps spread throughout the day. Sleep plays a crucial role in your baby's growth and development. However, it's important to remember that every baby is unique, and sleep needs vary. Paying attention to your baby's cues and energy levels is essential in determining their sleep requirements.  

Understanding Wake Windows for a 3-Month-Old

Understanding wake windows, the intervals during which your baby can remain comfortably awake, is a cornerstone of establishing a healthy sleep routine. At three months of age, babies typically have a wake window that extends from one to one and a half hours. It's essential to be attuned to your baby's signals of sleepiness, such as eye-rubbing or drooping eyelids, to gauge the optimal time to settle them down for a nap. By aligning naps with their natural wake windows, you can help avoid the pitfall of overstimulation and ensure a smoother transition to sleep.

Sample 3-Month-Old Sleep Schedule

  Creating a sleep schedule is integral to promoting healthy sleep habits. While every baby is different, here's a sample sleep schedule that you can adapt and modify accordingly to suit your baby's needs:                                                   3 Months Old Sample Sleep Schedule
Wake up time 7:00am (1 hour 20 min wake window before first nap)
First morning nap 8:20 am -9:30 am (1 hour, 10 min nap) 1-hour, 20 min awake time before 2nd nap
Second nap 10:50 am  – 12:15 am (1hour, 25 min nap) 1 hour, 15 min wake window before 3rd nap
Third nap 1:30 pm – 2:10 pm (40 min nap) 1-hour awake time before 4th nap
Fourth nap 3:10 pm - 4:30 pm (1 hour, 20 min nap) 50 min wake window before 5th nap
Fifth  nap 5:20 pm – 5:50 pm (30 min nap)
Feed 5:50 pm – 6: 20pm
Bath, massage, relaxing bedtime music, bedtime stories in the sleep space 6:20 pm – 7:00 pm
Bedtime 7:00 pm

Navigating the 3-Month Sleep Regression

  Around the three-month mark, some babies may experience a sleep regression characterized by disrupted sleep patterns and frequent night wakings. This regression is often associated with developmental milestones and changes in sleep cycles. While it can be challenging, it's important to remember that it is a temporary phase. Consistency in your routines and patience will help you navigate this regression smoothly.

Establishing Healthy Sleep Habits for a 3-Month-Old

For optimal growth and development, a 3-month old infant typically needs between 14 to 16 hours of sleep within a 24-hou cycle, encompassing nighttime rest and daytime naps. Establishing a tailored sleep schedule is crucial for ensuring your baby receives adequate rest at appropriate intervals. Early implementation of sound sleep practices lay's a cornerstone for lifelong independent sleeping habits. Below are several strategies to promote healthy sleep patterns for your 3-month-old.

1. Create a Calming Bedtime Routine

  A consistent bedtime routine signals to your baby that it's time to wind down and prepare for sleep. Include activities such as a warm bath, gentle massage, reading a book, or singing a lullaby. Keeping the routine calm and soothing can help your baby associate these activities with sleep.

2. Create a Sleep-Inducing Environment

  Ensure your baby's sleep environment is conducive to quality rest. Use room-darkening curtains and a white noise machine and maintain a comfortable room temperature. These elements can help create a soothing and peaceful atmosphere for sleep.

3. Encourage Daytime Naps

  Naps are crucial for your baby's overall sleep health. Pay attention to your baby's wake windows and schedule regular naps. Shorter, more frequent naps are regular at this age but aim for 4 to 5, naps of daytime sleep.

4. Distinguish Day and Night

  Help your baby differentiate between daytime and nighttime by having a dedicated sleep space and taking your baby out of the darkroom after a nap to an environment bright and active during the day. Engage in stimulating activities, playtime, and exposure to natural light during their wake windows. During sleep create a calm and quiet atmosphere to signal that it's time for sleep.

5. Choosing the Right Sleepwear and Bedding

  Sleepwear and bedding can prevent your baby from becoming too hot or cold. Opt for breathable fabrics and avoid any loose bedding that could pose a risk.

6. Monitor Feeding Patterns

It's essential to be mindful of your baby’s feeding schedule and not to rely solely on feeding to soothe them to sleep. Instead, consider diversifying your calming techniques. You might introduce a pacifier as a one-time comfort tool and gently transition your baby to a dimly lit room before naptime to signal that it's time to rest. A sleep sack can provide a cozy sleep environment, while a consistent backdrop of white noise is remarkably soothing. Decoupling the act of feeding from the sleep routine is crucial. It helps minimize the dependency on feeding to induce sleep, fostering healthier sleep associations for your baby.

7. Consistency is Key

Aim for regular sleep and wake times to regulate your baby's internal clock.


Navigating a baby's sleep schedule at three months can be exciting and challenging. By understanding their sleep needs, observing their cues, and implementing healthy sleep habits, you can establish a foundation for better sleep for you and your baby. At Sleep & Cradle® Solutions, we understand that every baby is unique, it's essential to adapt the suggested tips and sample schedule to suit your little one's sleep schedule. With time, patience, and consistency, you can help your 3-month-old develop healthy sleep habits and enjoy restful nights.

Cynthia Unuigbe, MD

MD, Certified Pediatric Consultant

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