As your baby nears the end of the newborn stage at 3-months-old, their sleep schedule will start to take shape. This is the first indication that your baby’s circadian rhythm is beginning to emerge – a developing process that becomes more pronounced as a 4-month-old milestone.
Around this time, they will begin to transition from a very disorganized newborn sleep schedule with constant, unpredictable wake ups around-the-clock to something more predictable – plus longer wake windows and sometimes slightly longer sleep stretches at night.
As your 3-month-old’s sleep changes, their sleep needs will change, too. To address common sleep schedule-related questions, including “How many naps should a 3-month-old take?” and “How much should my 3-month-old sleep at night?”, we spoke with our team of sleep experts to lay out all you need to know to build and foster a 3-month-old sleep schedule and healthy sleep habits.
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If you’re looking to get your baby’s sleep schedule on track, download the Smart Sleep Coach by Pampers™ app. Built by pediatric sleep experts and pediatricians, Smart Sleep Coach has helped thousands of parents lay healthy sleep foundations and create a sleep schedule proven to set babies up for a lifetime of restorative sleep.
3-Month-Old Sleep Overview
Once your baby reaches 12 weeks, they start to develop their circadian rhythm and are able to follow a more consistent sleep schedule. This means it’s a perfect time to start creating a more consistent schedule, following a bedtime routine, and establishing sleep fundamentals (more on this below!) They don’t fully understand the difference between day and night, but they sure are getting close!
The total hours that a 3-month-old should sleep are about 15 hours total over a 24-hour period. They will spend about 4-4.5 hours asleep during the day, spread over 4-5 naps.
A 12-week-old may be able to sleep longer stretches at night if you follow their wake windows. However, a 3-month-old will not sleep through the night – they still need to be fed often to keep up with their growth and development. They often will sleep between 10-12 hours at night, with 3-4 wakeups for feedings.
It’s important to remember your 3-month-old is still little, so their schedule will not yet be 100% predictable. This is why experts recommend you follow a sleep schedule that is based on wake windows and sleepy cues instead of the time on the clock. The Smart Sleep Coach app can help you follow wake windows for their age and recognize sleep cues – which is what ultimately will get them on a more consistent schedule!
It is when you start with the 4-month-old sleep schedule that a more consistent and predictable schedule is more likely. Every baby is unique, so their circadian rhythm may develop at different times or speeds, too.
3-Month-Old Wake Windows
A wake window is the amount of time between when a baby wakes and sleeps. The signal that a wake window is ending is when your baby begins to show signs that they are tired, also known as sleepy cues. Sleepy cues include yawning and pulling their ears.
A 3-month-old wake window is between 1 hour 15 minutes and 2 hours. Knowing your baby’s appropriate wake windows for their age will help shape their sleep schedule and create healthy sleep habits.
Wake windows are dictated by a few things: baby science which includes your baby’s circadian rhythm (which currently is still developing) and your baby’s age (more on baby sleep cycles by age). Wake windows are shorter for younger babies and longer for older babies. This means a 3-month-old wake window will be longer than when your baby was a newborn.
When you can predict your baby’s wake window, whether by their age-appropriate wake window or sleepy cues, you can help shape your baby’s natural sleep rhythm to optimize their rest and nourish their development – and support them to reach 3-month-old milestones. You also can avoid your baby getting overtired, which can make it harder for them to fall asleep or stay asleep.
If you want help on how to recognize sleepy cues and establish age-appropriate wake windows, take this free sleep assessment. The Smart Sleep Coach app will take your answers and create a plan that takes the guesswork out of creating a perfect 3-month-old sleep schedule and adjust it as your baby grows. The app also will guide you step-by-step on what to look for so you can more easily help your baby learn how to fall asleep faster and stay asleep longer. And at 3-months, this is the perfect time to start!
A Sample 3-Month-Old’s Sleep Schedule
When it comes to 3-month-old sleep schedules, many have already dropped a nap and only take 4 naps, while others have yet to go through the 5-to-4 nap transition. (If you’re wondering “why is my baby suddenly taking short naps?”, it may be time to drop that fifth nap!)
Below we have two sample schedules, one with four naps and one with five naps.
Sample Sleep Schedule for a 3-Month-Old Taking 5 Naps:
Sample Sleep Schedule for a 3-Month-Old Taking 4 Naps:
When should 3-month-old drop a nap?
There are some common signs a baby is ready for the 5-to-4 nap transition:
- Your Baby Can’t Sleep at Night: If your 3-month-old is suddenly resisting falling asleep at their usual bedtime, it may be time to reduce their daily sleep by completing the 5-to-4 nap transition.
- Your Baby Won’t Take a Usual Nap: Similarly, if your baby struggles with one of their daytime naps, typically their last nap of the day, they’re probably ready to drop that last nap and extend their wake window a little.
- Your Baby Misses a Nap and Isn’t Cranky: This is one of our favorite signs it’s time for a nap transition – your baby misses a nap and isn’t cranky. If this happens, it means your 3-month-old is likely getting the rest they need without that nap and can complete the 5-to-4 nap transition.
- Your Baby Has All Their Naps and Is Cranky: On the opposite end of the spectrum – if your baby has been taking all their naps and is suddenly cranky, they may be getting more sleep than they need and it’s time to complete the 5-to-4 nap transition.
You know your baby best, though, so be sure to watch their wake windows and sleepy cues when creating their sleep schedule.
The Importance of Sleep Schedules at 3-Months-Old
Encouraging as much restorative sleep as possible is vitally important for 3-month-olds for many reasons. This includes the right mix of day and night sleep. As your baby’s circadian rhythm develops, if they get too much daytime sleep, their nighttime sleep may be disrupted. It could seem your baby has baby insomnia!
But daytime sleep is still very important, as naps help your baby mentally by providing more NREM sleep, which is the restorative type of sleep that builds long-term memory. NREM sleep is more concentrated at the beginning of a sleep cycle. This helps them absorb and understand all they experience during the day – lessons that accumulate over time to help your baby achieve their developmental milestones, including object permanence. It also is important for physical growth and development.
REM sleep, which is also important, is the sleep builds learning and cognitive skills. According to the Journal of Clinical Sleep Medicine, infants may spend up to 50% of their sleep time in REM sleep during the first few months of life. REM sleep is when dreams happen – but the answer to do babies dream is still unclear.
Also, having a predictable schedule, which includes a consistent bedtime routine, can help your baby feel more safe and secure. Plus, knowing what to expect and when can cue that it’s time for sleep – and make it easier for them to fall asleep.
Plus, with the 4-month sleep regression coming up, having the start of a schedule in place can help your little one navigate this period of growth with more ease. For more on sleep regressions, please read our article on why they happen and how to handle them.
Final Thoughts
We understand it can be frustrating or confusing learning about and adjusting to your baby’s sleep schedule. Luckily, at 3-months-old your baby’s sleep schedule naturally will start to become more predictable, and with the help of sleep support tools like smart Sleep Coach, all parents can help their baby navigate this stage of sleep with ease.
Curious about sleep training? Experts recommend you wait until 4-months-old. However, know that it starts with ensuring your baby’s sleep schedule is in sync – something you can do now! Learn more about sleep training and when to start sleep training here.
