Baby sleep guide: How much sleep does your baby really need?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Discover everything you need to know about babies and sleep in our comprehensive guide. Including sample sleep schedules and 10 tips to optimize your baby's sleep routine.
Bringing a new baby into the family can be a magical time — but let’s be real, it’s also full of sleepless nights and exhaustion.
So much is said about how tiring those first few weeks of parenting can be, but when you’re the one waking up every three hours to feed your baby—if you get that long of a stretch—you may start to wonder if you’ll ever sleep through the night again.
We promise that you will. If you’re reading this in the middle of the night while you rock your baby back to sleep (again), know that there are countless other sleep-deprived parents out there right now doing the same — and many more who’ve been where you are and made it through.
In the meantime, there are a few things you can try to to get your baby on a schedule that works for both of you.
Why do newborns sleep so much?
Newborns are growing and learning at a rapid pace, which is why they sleep for most of the day. It might seem like a lot, but studies show that this is necessary for their brain development, memory formation, and physical growth.
When a new baby is asleep, their brain forms the connections necessary for learning and cognitive function. They spend an especially long time in REM sleep, which is critical for consolidating memories and processing sensory experiences — essentially, helping them understand the world around them.
There are physical reasons they need so much sleep too. Because a newborn’s nervous system is so immature, they need frequent sleep cycles to adapt to life outside the womb, and their small stomachs require them to wake up frequently for feedings and diaper changes.
How much sleep should my baby get?
You might know someone who likes to brag about what a great sleeper their baby is, but every baby is different. If you’re new to parenting then you might be questioning every move you make, including if your baby is getting enough sleep.
It’s definitely a good sign if they seem well-rested and happy when they’re awake, but if your baby is having trouble sleeping and seems uncomfortable, talk to your pediatrician. They may have reflux or other issues that could be affecting their sleep, and they might need some extra support to help them get the rest they need.
Schedules can vary, but generally speaking, here’s a breakdown of what to expect when it comes to newborn sleep. If this doesn’t mirror your life at the moment, don’t worry. Each baby has their own individual needs and you can always adjust to a schedule that works for your family.
Newborn to 3 months: In these early months, babies need a lot of sleep — about 14 to 17 hours every 24 hours. Still, they usually don’t sleep for long stretches. Newborns typically sleep in chunks of two to four hours at a time because they need to wake up frequently to eat and have their diapers changed.
3 to 6 months: As babies grow, their sleep starts to become a bit more predictable — but they still need about 14 to 16 hours of sleep a day. By around three months, many babies start sleeping for longer stretches at night (sometimes five to six hours at a time), but it’s still common for them to wake up at least once or twice to eat. During the day, babies this age typically take three or four naps, which may range from 30 minutes to two hours each.
One word of warning: Many babies go through a sleep regression when they’re around four months old. This means that even babies who were sleeping through the night can begin to wake up more frequently. Typically it lasts a few weeks, but every baby is different. Other common times for sleep regressions are eight, 12, and 18 months.
6 to 9 months: Around six months, many babies sleep for about 13 to 15 hours a day, and most of that—around 10 to 11 hours—happens at night! At this stage, you may notice a more predictable nap pattern too, as many babies take two or three naps a day. Night wakings may decrease, but it’s still normal for some babies to wake up at least, especially if they’re teething, going through a growth spurt, or experiencing separation anxiety.
9 to 12 months: By the time babies reach 9 to 12 months, they usually need about 12 to 14 hours of sleep a day. Many babies this age settle into a two-nap schedule, with a longer stretch of sleep at night (around 10 to 12 hours) and two naps totaling around two to four hours. Some babies will start sleeping through the night without needing a feed, but others may still wake up occasionally.
Sample baby sleep schedules (by age)
Creating a sleep schedule can help bring a bit of structure to your baby’s day (and a little predictability to yours). While babies don’t always stick to exact times, having a general framework for sleep can help everyone in the family get more rest.
Here are a few sample schedules to give you a general idea of what to expect. But remember, every baby is unique (which is why every parenting experience is different)! If your little one’s sleep doesn’t match these exactly, that’s okay.
Stay flexible, as your baby’s sleep needs may vary day to day — they might be teething, having a growth spurt, or feeling unwell. Follow your baby’s cues and adjust your routine as needed. With a consistent routine, your baby will start to learn when it’s time to sleep, and you’ll have a better idea of how to plan your days too. A win-win.
0–3 Months
7am: Wake up, feed, and short playtime (tummy time or gentle interaction)
7:45am: Morning nap (one to two hours)
9:45am: Wake, feed, and brief awake time (45 to 60 minutes)
10:30am: Mid-morning nap (one to two hours)
12:30pm: Wake, feed, and play
1:15pm: Early afternoon nap (one to two hours)
3:15pm: Wake, feed, and play
4:00pm: Late afternoon nap (45 minutes to one hour)
5pm: Wake, feed, and quiet activities
6:30pm: Evening nap (30 to 45 minutes)
7:15pm: Wake, feed, and bedtime routine (bath, massage, or calming activities)
8pm: Bedtime, though your baby will still wake every two to four hours for feeds
3–6 Months
7am: Wake up, morning feed, and play
8:30am: Morning nap (30 to 60 minutes)
9:30am–Noon: Awake time, play, and feed as needed
Noon: Midday nap (60 to 90 minutes)
1:30pm-3:30pm: Awake time, feed, and play
3:30pm: Afternoon nap (60 to 90 minutes)
5pm-6:30pm: Short awake window, feed, and quiet activities
7pm-8pm: Bedtime routine and sleep, with 1–2 night wakings for feeds
6–9 Months
7am: Wake up, feed, and play
9:30am: Morning nap (1 hour)
10:30am–Noon: Awake time, feed, and play
Noon: Midday nap (one to two hours)
2pm–4pm: Awake time, feed, and play
4pm: Afternoon nap (30 to 45 minutes — baby may start dropping this nap closer to 9 months)
5pm–6:30pm: Evening feed and quiet activities
6:30pm–7pm: Bedtime routine, with bedtime at 7pm
9–12 Months
7am: Wake up, breakfast, and play
9:30am-10:30am: Morning nap (1 hour)
10:30am-12:30pm: Awake time, mid-morning snack, and play
12:30pm: Lunch
2pm–3:30pm: Afternoon nap (an hour to an hour-and-a-half)
3:30pm–6pm: Awake time, dinner, and play
6:30pm: Bedtime routine begins (maybe a bath, books, and quiet time)
7pm: Bedtime
How to establish your baby’s bedtime routine
Babies thrive on consistency, and a simple, predictable bedtime routine can tell them it’s time to rest. Don’t worry — a calming bedtime routine doesn’t have to be complicated or long. You’re just creating a gentle, relaxing sequence of activities that help your baby wind down.
1. Pick a consistent bedtime
Having a regular bedtime each night helps set your baby’s internal clock, making it easier for them to know when it’s time to sleep. Choose a bedtime that works with your family’s schedule and aim to stick with it as much as possible.
For younger babies, bedtime might be earlier, around 6:30am, as they tend to get tired earlier in the evening. As your baby grows, you can shift it based on their nap schedule and natural rhythms.
2. Dim the lights and quiet the environment
Creating a peaceful atmosphere is a simple way to show your baby that it's bedtime. Lower the lights in the room and reduce loud noises or stimulating activities. This helps your baby’s body start producing melatonin, the hormone that promotes sleep, making it easier for them to settle down.
3. Do a calming activity (like a bath or gentle play)
Some babies find a warm bath soothing, but others may find it overstimulating. If you’re in that camp, try a different calming activity, like quiet play, reading to them, or snuggling. Figure out what your baby enjoys and try to make it part of your regular routine.
4. Get cozy with pajamas and a fresh diaper
Putting your baby into pajamas and a clean diaper is an easy way to signal that it’s time for sleep. This small step helps your baby feel comfortable and cozy, and also provides a great chance to add a gentle massage, if they like it.
Keep your tone of voice soft and soothing, and try to avoid doing anything too exciting or stimulating. Speaking to them quietly also makes them feel safe and can strengthen your bond.
5. Enjoy a quiet bedtime story or song
Reading a short story or singing a lullaby is a comforting way to end the day — for both of you! Babies love the sound of your voice, and these quiet moments can help them relax and feel close to you. Don’t worry about mixing things up — repetition can build a sense of comfort and familiarity that lets your baby know it’s time to sleep.
6. Give a last feed if needed
Some babies need one last feed before settling down for the night. If this is part of your routine, try to make it as uneventful as possible and avoid talking too much to help keep things calm and quiet.
Be mindful of not letting your baby fully fall asleep while feeding, as this can make it harder for them to learn to fall asleep on their own. If they get drowsy, gently lay them down in their sleep space while they’re still a little awake.
7. Put your baby down drowsy but awake
This step can take a bit of practice, but putting your baby down while they’re drowsy (but still awake) helps them learn to fall asleep on their own. It’s okay if they don’t get it right away — babies need time to adjust to self-soothing. Over time, this step can help them get used to falling asleep without needing you right by their side, which is helpful for those middle-of-the-night wake-ups.
If your baby fusses a bit, give them a few moments to settle on their own before going back to soothe. Sometimes, many babies will surprise you and fall asleep on their own!
8. Repeat this routine each night
Doing the same activities in the same order each night makes bedtime feel familiar and predictable. When your day has been chaotic or unusual, sticking to a consistent bedtime routine can be especially helpful in showing your baby that it’s time to wind down.
As your baby grows, you can adjust the routine to suit their changing needs, but keeping a consistent flow to bedtime will always help.
9 tips to optimize your baby’s sleep
There is nothing more frustrating than when you’re exhausted and your baby just won’t sleep. We get it, and we promise, this is just a tough phase.
Of course, there’s no single right way to help your baby sleep better—different strategies work for different babies—so test out a few tips until you find what makes a difference in the quality of their sleep.
1. Create a sleep-friendly environment
Babies sleep best in a cozy, quiet, and dark space. Keep the room dim at night to encourage melatonin production, which helps your baby get drowsy. You can also use white noise to mask sudden sounds that might wake them up, like a closing door, noisy neighbors, or barking dogs. White noise can be especially soothing for babies, as it mimics the sounds they heard in the womb.
Try this: Use blackout curtains to keep the room dark, especially if you’re hoping to lengthen your baby’s naps. A white noise machine or a simple fan can help create a calming background sound to lull your baby to sleep.
2. Practice safe sleep guidelines
Keeping your little one safe while they sleep is a top priority. Follow the ABC rule of safe sleep: your baby should sleep Alone, on their Back, and in a Crib or bassinet. Avoid loose blankets, stuffed animals, and crib bumpers, as these can be potential hazards. Instead, dress your baby in a sleep sack or swaddle to keep them warm and secure without extra bedding. And while the American Academy of Pediatrics recommends room-sharing for at least six months, the organization strongly cautions against bed-sharing.
Try this: Make sure to stop swaddling once your baby shows signs of rolling over. After that, a sleep sack can provide comfort without restricting movement.
3. Encourage daytime play and interaction
Getting plenty of playtime during the day helps your baby burn energy, making them more likely to rest well at night. Play, tummy time, and taking them outdoors can provide stimulation, which helps your baby learn the difference between day and night. Babies who get natural light exposure during the day are often better able to regulate their sleep patterns.
Try this: If possible, spend a few minutes outside each morning to give your baby natural light exposure. This can help reset their internal clock every day, which encourages a more predictable sleep schedule.
4. Avoid overstimulation before bedtime
While babies benefit from daytime play, overstimulation in the evening can make it harder for them to wind down. Avoid high-energy activities like loud toys or exciting play too close to bedtime.
Try this: Use the last hour of the day to focus on activities like reading, gentle rocking, or a quiet bath to help your baby feel drowsy and ready for sleep.
5. Watch for sleep cues
Babies often show signs they’re getting sleepy, like rubbing their eyes or ears, yawning, or becoming fussy. Catching these cues can help you put your baby to bed before they become overtired. When this happens, they can have a harder time falling asleep, which may lead to shorter, more restless sleep.
Try this: Try to start your baby’s bedtime routine as soon as you notice sleep cues. Getting them to bed at the first signs of sleepiness can help them fall asleep more quickly and determine how well they sleep overall.
6. Encourage self-soothing when possible
Self-soothing is a skill that helps babies fall asleep on their own, and it can make night wakings easier to manage in the long run. You can encourage this by putting your baby down when they’re drowsy but still awake, so you’re allowing them to fall asleep without needing to be held or rocked every time. This may take some practice, but over time, many babies learn to self-soothe and go back to sleep on their own.
Try this: If your baby fusses a little when you lay them down, give them a few moments to settle. Some babies will surprise you by calming themselves if they’re given the chance, but if it doesn’t work for your little one, don’t force it.
7. Keep nighttime wakings brief and quiet
Night wakings are common, especially for younger babies who need to feed during the night. To keep nighttime as restful as possible, try to keep feedings and diaper changes quiet and uneventful.
Try this: If you need light for nighttime feedings or diaper changes, try a dim nightlight instead of turning on a bright light. This can help keep your baby relaxed and ready to fall back asleep more easily.
8. Adjust naps as needed
As babies grow, their needs change. Too much or too little daytime sleep can affect nighttime rest, so if your baby struggles to sleep at night, consider whether they’re napping too much or too little during the day. You might need to adjust their schedule so they take a longer nap in the morning and sleep less in the afternoon.
Try this: If your baby is over six months old and still taking three naps, consider trying a two-nap schedule. Many babies this age do well with a morning and afternoon nap, which can help them sleep better at night.
9. Be patient and flexible
Your baby may still wake up at night, no matter what you’re doing. This can be frustrating, but sleep regressions—when your baby who was previously sleeping well suddenly starts waking more often, taking shorter naps, or struggling to fall asleep—are often linked to milestones like growth spurts, teething, or learning to crawl or walk.
These temporary phases are a normal part of development, and extra comfort and patience can make a big difference. After a few days, your baby will likely settle back into a more predictable sleep pattern.
Try this: If this time period is especially tough for you, give yourself grace and reach out for support (these 10 tips can help). Talking to other parents, checking in with a pediatrician, or working with a sleep consultant can give you guidance and reassurance.
Health conditions that can affect baby sleep
Several medical issues can interfere with a baby’s ability to settle and stay asleep. If your baby has a medical condition or you suspect they might have one, see your pediatrician or a specialist for personalized support before starting any new sleep routine or sleep training approach.
Here are some common (and a few less common) medical issues that can disrupt a baby’s sleep. For all of these, it can be helpful to consult your child’s pediatrician for guidance.
Reflux (GERD): This is a digestive condition that causes discomfort, especially when a baby is lying flat.
Sleep apnea: This condition involves brief pauses in breathing that disrupt sleep. It’s often marked by loud snoring, gasping, and frequent wakings.
Colic: Babies with colic cry for long periods, especially in the evening, making it difficult for them to settle and fall asleep.
Eczema or other skin conditions: Itching and irritation caused by these conditions can lead to frequent night wakings. Using gentle fabrics, changing laundry care products, and applying moisturizers may help reduce symptoms.
Food allergies or intolerances: Allergic reactions to formula ingredients or foods in their breastfeeding mother’s diet can cause discomfort and impact a baby’s sleep.
Ear infections: These are painful for babies, particularly when lying down. Symptoms include ear pulling and irritability.
Respiratory issues (e.g., RSV, asthma): These conditions can cause coughing, congestion, and wheezing, which may interfere with sleep.
Teething: The discomfort in the gums caused by teething can lead to frequent waking, especially when more than one tooth is starting to emerge.
Anemia: Low iron levels can contribute to restless sleep.
Neurological or developmental conditions: Sensory or developmental delays may disrupt a baby’s sleep, and creating specialized routines can help address these challenges.
Tongue-tie or lip-tie: These conditions can make it difficult for babies to latch and feed fully, leading to frequent wakings. A lactation consultant can be a great resource.
Premature birth complications: Premature babies often have different sleep needs due to their immature systems. Specialized support is typically required to address these challenges.
Some extra tips for babies with medical conditions
We hear you. You’ve tried everything. You’ve read every article. Nothing seems to be working, and you’re exhausted. These additional ideas might be helpful and ideally point you in the right direction.
Safe sleep recommendations (like always putting babies on their backs to sleep, using a firm, flat sleep surface, and keeping cribs free of loose bedding or toys) are especially important for babies with medical conditions. If you need adjustments, seek advice from your healthcare provider.
Get some rest yourself, however you can make that happen. If a friend or family member (or someone else you trust) offers to look after the baby for a few hours, take them up on it. Now isn’t the time to worry about how clean your living room is. Taking care of yourself is far more important.
Adjust your expectations and remember to run your own race. Babies with special needs may need more flexibility in their sleep routines, and they may take longer to establish steady sleep patterns.
Remember, it’s always okay to ask for help if you’re feeling unsure or concerned about your baby’s sleep or health. With the right support, many sleep challenges can be managed, and you'll get through this tricky time.
Baby sleep guide FAQs
What are some sleep training methods for babies, and when should I start?
Sleep-training is a polarizing topic. Some people believe that sleep training is a helpful tool for teaching babies to fall asleep on their own, sleep longer, and go back to sleep if they wake up at night. One study suggests waiting until the baby is about six months old to start, as they may be more ready to learn self-soothing skills (and may not need a night feed).
If you go this route, the "Ferber" method involves gradually increasing the time before going to comfort your baby when they cry. Also known as the "cry it out" method, it involves letting your baby fuss for a set time, as they may learn to soothe themselves and go back to sleep. A gentler option is the "no tears" method, where you offer comfort without necessarily picking up the baby.
Other people think that if you follow a baby’s cues and establish a bedtime routine, they’ll sleep on their own when they’re ready.
Choose the method that feels right for you and your baby, and consult a pediatrician before starting any routine that recommends that a baby should cry alone for any amount of time.
If you're unsure, talk to your pediatrician for guidance specific to your baby's age and needs.
Why does my baby wake up so frequently, and how can I help them sleep through the night?
Frequent night wakings are normal for babies, especially in the first few months when they’re eating frequently. Babies also wake up for comfort or during teething, growth spurts, sleep regressions, or developmental milestones. These phases will pass, so offer extra comfort and patience, and know that as they grow, they'll naturally sleep longer. In the meantime, you can also try the following strategies:
To reduce night wakings, make sure your baby is comfortable and well-fed before bed.
Keep night feedings calm and quiet.
Swaddle them or use a sleep sack to help them feel secure.
Try putting your baby down drowsy but awake to help them learn to self-soothe.
How long should a baby nap during the day?
Napping is super important for babies, and how long and often they nap changes as they grow. Not all babies nap on a strict schedule. The most important thing is that they're getting enough sleep overall and seem content and alert when awake. If naps are shorter or disrupted, don't worry — babies can make up for missed sleep later. Stay flexible and pay attention to your baby's cues to find a nap rhythm that works for them.
Newborns nap a lot, from 30 minutes to two hours at a time.
By 4 to 6 months, they usually take three naps a day, lasting 45 minutes to two hours each. This helps them stay rested and not get too tired.
Around 6 to 9 months, most babies switch to two naps per day, usually a longer morning nap and a shorter afternoon nap.
By 12 to 18 months, many babies transition to one midday nap that can last anywhere from 90 minutes to three hours.
This usually continues until they're ready to stop napping altogether, which can happen between ages 3 and 5.
What are the signs of a well-rested baby?
A well-rested baby is alert, content, and engaged during awake times. They’re usually calm, happy, and responsive to their surroundings. Well-rested babies are less fussy, easier to soothe, and show interest in play and activities. They also have more regular sleep patterns, making it easier to plan your day around their rhythms.
An overtired baby may seem fussy, irritable, or have trouble settling down for sleep. They might rub their eyes, yawn a lot, or become clingy and hard to soothe. Overtired babies often have more disrupted sleep, too, which can make everything feel worse (but it’s not your fault!). If you notice these signs, try adjusting their nap times or bring bedtime slightly earlier to help your baby get the rest they need.
Every baby is different when it comes to sleep. Pay attention to your baby's cues and behavior to figure out what works best for them. As long as they seem happy, alert, and healthy, they're probably getting enough sleep to grow and develop.
How can I help my baby sleep better during travel or in unfamiliar places?
Traveling or sleeping in new places can be tough for babies — they’re out of their usual routine and environment, which can disrupt their sleep (and yours). To help them sleep better, bring along familiar bedtime things like their favorite sleep sack or blanket. Well-known smells and textures can make a new place feel more like home for them.
Stick to your usual bedtime routine, like a bath, book, or lullaby, to help your baby know that it's time for sleep, even while traveling. Bringing a portable white noise machine can also create a familiar background noise to help them feel more at ease in a new environment.
Be patient and flexible when traveling with your baby. They may need extra comfort in unfamiliar places, so give them the reassurance they need. Allow time for them to adjust, and remember it's okay if their sleep is different. They'll usually settle back into their routine within a few days of returning home. Travel will get easier with each experience.
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