- 01Newborns need no set schedule — follow feeding cycles, not the clock, until 8-12 weeks
- 02Wake windows grow from 45-60 min (newborn) to 4-6 hours (18 months)
- 03The last wake window of the day should always be the longest
- 04Nap count drops from 4-5 (newborn) to 1 (18 months-3 years) as wake windows grow
- 05Overtired and undertired babies both fight sleep — but need opposite fixes
- 06A consistent bedtime routine matters more than the exact clock time
Every baby is different — build your schedule from real data.
Lunara builds your baby's schedule from their own logged sleep patterns, not a generic average.
Start Free →How Much Sleep Does My Baby Actually Need?
The figures below are based on normative infant sleep data [1], crosschecked against AAP guidelines [2] and BASIS, Durham University [3]. They represent the centre of typical ranges — individual babies vary by 1-2 hours in either direction and are normal. What matters is the total across 24 hours, not whether it falls in naps or night sleep.
| Age | Total 24-hr Sleep | Night Sleep | Day Sleep | Naps |
|---|---|---|---|---|
| Newborn (0-4 wks) | 16-17 hrs | 8-10 hrs | 6-8 hrs | 4-5 |
| 6-8 weeks | 15-16 hrs | 9-10 hrs | 5-6 hrs | 4-5 |
| 3 months | 14-16 hrs | 10-11 hrs | 4-5 hrs | 3-4 |
| 4 months | 14-15 hrs | 10-11 hrs | 4-5 hrs | 3-4 |
| 5 months | 14-15 hrs | 10-12 hrs | 3.5-4 hrs | 3 |
| 6 months | 13.5-15 hrs | 10-12 hrs | 3-3.5 hrs | 2-3 |
| 7-8 months | 13-14.5 hrs | 10-12 hrs | 3-3.5 hrs | 2-3 |
| 9-10 months | 13-14 hrs | 10-12 hrs | 2.5-3 hrs | 2 |
| 11-12 months | 13-14 hrs | 11-12 hrs | 2-3 hrs | 2 |
| 13-17 months | 12.5-14 hrs | 11-12 hrs | 1.5-2.5 hrs | 1-2 |
| 18 months-3 yrs | 11.5-13 hrs | 10-12 hrs | 1-2 hrs | 1 |
| 3-5 years | 10-13 hrs | 10-12 hrs | 0-1 hr | 0 |
Wake Windows by Age: The Complete Reference
| Age | Min Wake Window | Max Wake Window | Notes |
|---|---|---|---|
| 0-4 weeks | 45 min | 60 min | May only manage 1 feed cycle before next sleep |
| 6-8 weeks | 60 min | 75 min | First signs of social smile; harder to put down |
| 3 months | 1.5 hrs | 2 hrs | Last wake window of the day should be the longest |
| 4 months | 1.5 hrs | 2 hrs | Architecture shift — more sensitive to overtiredness |
| 5 months | 2 hrs | 2.5 hrs | Third nap becoming a catnap |
| 6 months | 2 hrs | 3 hrs | Range widens; individual variation increases |
| 7 months | 2.5 hrs | 3.5 hrs | 3→2 nap transition for many babies |
| 8-9 months | 2.5 hrs | 3.5 hrs | Object permanence leap raises last window |
| 10-11 months | 3 hrs | 4 hrs | Two-nap schedule consolidating |
| 12 months | 3.5 hrs | 4.5 hrs | Some babies begin 2→1 transition |
| 13-15 months | 4 hrs | 5 hrs | 2→1 transition for most; long pre-bedtime window |
| 16-18 months | 5 hrs | 6 hrs | One nap; longer pre-nap and pre-bedtime windows |
| 2 years | 5 hrs | 6 hrs | Nap still needed for most; dropping for some |
| 3 years | 5.5 hrs | 7 hrs | Many dropping nap; quiet time still valuable |
The final wake window of the day — the time between the last nap end and bedtime — should always be the longest wake window of the day. This is because sleep pressure is cumulative: the longer the baby has been awake, the stronger the sleep drive, and bedtime is where you want the maximum sleep drive to meet the circadian melatonin peak. Setting bedtime 30-45 minutes earlier during a sleep regression or nap transition is the single most effective schedule adjustment.
Baby Sleep Schedule Month by Month
Newborn (0-4 weeks)
Sample Day — Feeding-Driven, Not Clock-Driven
Newborns have no circadian rhythm, so this is a feeding-driven pattern, not a clock schedule. The circadian rhythm begins to develop around 6-8 weeks when the baby starts producing melatonin. Until then, day-night differentiation is impossible and should not be forced.
3 Months
Sample Day
The social smile emerges at 6-8 weeks and is consolidated by 3 months — babies become more wakeful and interested in faces, which naturally extends the wake window slightly. The circadian rhythm is now forming; the bedtime routine signals begin to register.
4 Months
Sample Day
The 4-month sleep regression peaks here. Sleep architecture permanently matures to adult-like cycles — babies now wake fully between each ~45 min cycle and need their settling conditions to resettle. This is the most critical age for the settling method you choose to be consistent.
5 Months
Sample Day
Rolling typically consolidates between 4-5 months. If the baby is rolling, stop swaddling immediately — free arm movement is essential for safe arousal from sleep. Move to a sleep bag/sack.
6 Months
Sample Day (3-Nap — Pre-Transition)
Sample Day (2-Nap — Post-Transition)
The 3→2 nap transition begins for many babies at 6-8 months. Solid foods begin; the introduction of solids temporarily reduces overall caloric intake before increasing it, which can cause a temporary uptick in night feeding. Teething onset is common.
7-8 Months
Sample Day
The 8-month sleep regression occurs in this window, driven by crawling, pulling to stand, and separation anxiety. The baby now has object permanence — they know you exist when you leave the room, and night waking intensifies accordingly. This is normal and temporary.
9-10 Months
Sample Day
Separation anxiety peaks at 9-10 months. The baby may protest vigorously at bedtime and at cot placement. Protest at put-down is normal and does not indicate a schedule problem. If it resolves within 10 minutes, it's separation anxiety, not a settling issue.
11-12 Months
Sample Day
Walking (typically 9-12 months) triggers a motor-consolidation regression similar to the crawling regression. Nap refusal at this age often looks like readiness to drop a nap — but most 12-month-olds still need 2 naps. Dropping too early creates chronic overtiredness. See the nap transitions section below for the signs that signal genuine readiness.
13-18 Months
Sample Day (2-Nap — Pre-Transition)
Sample Day (1-Nap — Post-Transition)
The 2→1 nap transition typically occurs between 13-18 months. The 18-month period also marks the second peak of separation anxiety and the first major language explosion — both of which elevate arousal and disrupt sleep. See the sleep regression guide for the 15-month and 18-month regressions in full.
Not sure if your baby's nap timing is right? Log 3 days and find out.
Lunara calculates your baby's actual wake windows and compares them to the age-appropriate target.
Open Lunara →Sample Bedtime Routines by Age
6 Weeks-3 Months
15-20 min routine
- Dim lights 30 min before
- Feed (breast or bottle)
- Nappy change in dim room
- Swaddle (if not yet rolling)
- Hold/rock briefly
- White noise on
- Place in cot when drowsy
Falling asleep in arms is developmentally normal at this age.
3-6 Months
20-25 min routine
- Dim lights 30 min before
- Warm bath (optional 3×/week)
- Massage (3-5 min, calm)
- Feed — not feeding to sleep if possible
- Sleep bag on
- Short song or story in dark room
- White noise on
- Place in cot drowsy-but-awake
Target 7:30-8:00pm. Routine is more important than exact time.
6-12 Months
25-30 min routine
- Start routine 30 min before target sleep time
- Warm bath (3×/week)
- Pyjamas + sleep bag
- Feed — milk (NOT as the last step)
- 1-2 board books in dim room
- Song or consistent phrase
- White noise on
- Place in cot awake
Target 7:00-7:30pm. Consistent response to brief protest.
12-18 Months
25-30 min routine
- Final snack/milk ~1 hr before bed (not at bedtime)
- Start routine 30 min before target
- Bath or wash hands/face
- Pyjamas
- 1-2 books — toddler chooses from 2 options
- Song
- Comfort object (lovey) in cot
- Consistent goodnight phrase
- Leave while awake
Offer 2 choices to satisfy the autonomy need within the structure.
Nap Transitions: When and How to Drop a Nap
No competitor covers nap transitions in-body with concrete readiness signs and transition steps — this section alone is worth bookmarking.
4→3 Nap Transition (3-4 months)
Readiness signs
- Consistently resisting or skipping the 4th nap for 1+ week
- 4th nap has become very short (<20 min) and not refreshing
- Night sleep is unaffected when the 4th nap is skipped
How to transition
- Extend the 3rd nap slightly (aim for 45-60 min)
- Shift bedtime earlier by 20-30 minutes for 1-2 weeks
Typical duration: 1-2 weeks — the most seamless transition.
3→2 Nap Transition (6-8 months)
Readiness signs
- Consistently refusing one nap for 10+ days across 5 of 7 days
- Waking early from one nap, unable to resettle
- Night sleep maintaining even when a nap is missed
How to transition
- Stretch wake window before nap 2 to 3+ hours, drop nap 3
- Move bedtime to 6:15-6:30pm for 2-3 weeks
- Nap 1 ~9:30am; Nap 2 ~1:30-2:00pm
- If overtired signs appear, reinstate nap 3 for 2-4 more weeks
Typical duration: 4-8 weeks of unstable transition before settling.
2→1 Nap Transition (13-18 months)
Readiness signs
- Consistently refusing one nap for 2+ weeks across most of the week
- Nap 2 interfering with bedtime (not settling until 9pm+)
- Baby seems genuinely not tired at nap 1 time
How to transition
- Push the single nap to 11:30am-12:00pm
- Move bedtime earlier (6:30-7:00pm) for 4-6 weeks
- If the single nap is too short (<1 hr), reinstate 2 naps and retry in 4-6 weeks
Typical duration: 4-8 weeks — the most disruptive transition.
1→0 Nap Transition (3-5 years)
Readiness signs
- Consistently refusing nap for 3+ weeks
- No signs of overtiredness in the afternoon or evening
- Falling asleep at nap time but then not sleeping until 9-10pm
How to transition
- Replace nap with mandatory quiet time (30-45 min, books or audio)
- Move bedtime 30-60 minutes earlier for 4-6 weeks
- Most 3-year-olds still benefit from quiet time even once naps are gone
Typical duration: 2-4 weeks.
Is My Baby Overtired or Undertired?
| Sign | Overtired | Undertired |
|---|---|---|
| Settling at sleep time | Fighting sleep despite obvious tiredness; arching, crying | Lying awake happily; takes 30-60 min to fall asleep; not fussing |
| Eyes | Glazed, red-rimmed; eye rubbing | Wide and bright; alert |
| Mood | Fussy, clingy, irritable | Happy, playful, interactive |
| Nap duration once asleep | Short — often one cycle, 30-45 min | Normal or long |
| Night sleep | Broken; frequent waking | Shorter than expected; early morning waking |
| Cause | Wake window too long; nap dropped too early; late bedtime | Wake window too short; overtired before nap even starts |
| Fix | Move bedtime earlier 15-30 min; reinstate dropped nap | Extend wake window by 15-20 min; push nap slightly later |
Both overtiredness and undertiredness cause the same symptom — difficulty falling asleep — which is why parents often diagnose the wrong one and apply the wrong fix. If your baby is fighting sleep AND fussy and glassy-eyed, they are overtired: move bedtime earlier. If your baby is fighting sleep but seems cheerful and alert, they are undertired: push the nap later. The most common parent mistake is responding to both with a later bedtime, which helps only the undertired baby and worsens the overtired one.
Special Schedules: Daycare, Travel & Split Caregiving
Daycare Schedule
Daycare nap timing is often dictated by group schedules rather than the individual baby's wake windows. This mismatch is the most common cause of sleep disruption in working-family households.
- Share your baby's home schedule with the key worker at settling-in; most nurseries accommodate individual schedules within reason
- On daycare days, expect naps to be 20-30 minutes shorter than home naps — new environment, stimulation, ambient noise are all normal
- Compensate by moving bedtime 15-30 minutes earlier on days with shortened daycare naps
- Do not attempt to "make up" missed nap time in the afternoon — this creates overtiredness at a different time
- Keep the bedtime routine identical on daycare and home days — the consistency is the settling signal
Many babies regress at every nap stage when starting nursery. Expect 2-4 weeks of disrupted home naps and night sleep — this is adjustment, not regression, and it resolves once the new environment becomes familiar.
Travel Schedule
Same timezone (<2 hours' difference): maintain the home schedule as written. Recreate the sleep environment: familiar sleep bag, white noise, portable blackout blind. Most babies adjust within 1-2 nights.
New timezone (2-5 hours' difference): on the day of arrival, operate on the target timezone — not a midpoint. Move meals, naps, and bedtime to the new local times immediately. Get the baby outside in natural light in the morning of the new timezone to anchor the new dawn signal.
International travel (5+ hours): adjust sleep timing by 1-2 hours per day, starting 2-3 days before departure if possible. After arrival, accept 3-5 days of disruption before the schedule stabilises. Eastward travel (advancing the clock) is harder than westward (delaying). Maintain the bedtime routine consistently — the routine's familiarity bridges environmental change.
Split Caregiving (Two Households / Partner Handovers)
Sleep disruption at custody handover or grandparent care is common. The consistent element that bridges environments is the routine sequence — not the person, not the location. Anyone can deliver the routine if they follow the same steps in the same order.
Write the routine down for every caregiver: the exact sequence, duration, music/song used, white noise setting, and the settling response method. Consistency between caregivers eliminates the "refuses to sleep for grandma" problem — which is almost always caused by a different settling approach, not a preference for a specific person.
Safe Sleep by Age: Quick Reference
- Always on the back — for every sleep, every time, until 12 months, per AAP [2]
- Firm, flat surface in a cot, bassinet, or Moses basket
- Room temperature 16-20°C / 60-68°F
- No soft objects in the sleep space until 12 months (blankets, bumpers, toys, pillows)
| Age | Key safe sleep note |
|---|---|
| 0-4 months | Swaddling reduces Moro reflex; stop at first roll signs (typically 3-4 months) |
| 4-6 months | Stop swaddling as soon as rolling begins — arms must be free for safe arousal |
| 4 months+ | Sleep bag/sack replaces swaddle; choose tog-rated for room temperature |
| 6-12 months | Baby may roll to tummy independently — safe once they can roll both ways; place on back, allow self-positioning |
| 12 months+ | Firm flat pillow (not adult pillow) acceptable; still avoid soft toys and loose blankets |
Room sharing note: the AAP recommends room sharing (but not bed sharing) for at least the first 6 months and ideally the first year. Room sharing without bed sharing reduces SIDS risk by up to 50% [2].
When Your Schedule Stops Working
Baby suddenly waking every 45 minutes
Check age — if 3-4 months, this is the architecture shift: the 4-month regression. If another age, check whether a new sleep association has been introduced (feeding, rocking to sleep). Solution: restore independent settling opportunity; see the sleep regression guide.
Baby refusing all naps
First, rule out illness (fever, ear pain). Then check wake windows — is the nap offered too early (undertired) or too late (overtired)? A nap offered at the wrong time will be refused. Adjust the wake window by 15-20 minutes in each direction over 3-5 days to find the window.
Early morning waking (before 5:30am)
Most common causes: the second-to-last nap ending too early (creates a long bedtime wake window that turns into early morning waking); room not dark enough (sunrise triggers cortisol — use blackout blinds); or overtiredness (counterintuitively, moving bedtime earlier often resolves early waking).
Taking 45+ minutes to fall asleep at bedtime
Two causes: undertired (push nap later, lengthen the last wake window), or a sleep association (baby cannot complete the falling-asleep process alone and is waiting for the caregiver). Address the settling method.
Good nights suddenly followed by bad nights (no regression age)
Check for: a growth spurt (3-5 days; genuine hunger; resolve by increasing daytime calories); illness (7-10 days; fever); a developmental leap without a named regression; or an environmental change (travel, nursery start, new sibling).
How Lunara Tracks Your Baby's Sleep Schedule
A written schedule tells you what should happen. Lunara tells you what is happening — and where the gap is.
- Every sleep period — duration, start time, end time, how the baby settled and how they woke
- Wake window compliance — after you log a nap, Lunara calculates the actual wake window and compares it to the age-appropriate target
- Nap totals vs. day targets — live view of accumulated daytime sleep against the day's target
- Night sleep trend — weekly average, so you can see whether a regression is improving
- AI question answering — ask "My 6-month-old woke 5 times last night — is this normal?" and get guidance calibrated to your logged data
Partner co-tracking: with Lunara's shared baby tracker, both partners log in the same record. The partner who takes the night shift logs wakings without waking the sleeping partner. Both see the same schedule trend.
Frequently Asked Questions
A formal schedule is not appropriate before 8-12 weeks. Before this, the baby's circadian rhythm is not yet developed, and feeding on demand is biologically correct. From around 8-12 weeks, the first signs of a day/night pattern emerge and you can begin offering naps at consistent times. A true structured schedule is realistic from 4-5 months onward.
A wake window is the maximum amount of time a baby can comfortably stay awake before sleep pressure builds to an ideal level for falling asleep. Too short: baby isn't tired enough. Too long: baby becomes overtired and falling asleep becomes harder. Wake windows start at 45-60 minutes for newborns and grow to 4-6 hours by 18 months.
At 3 months: 3-4 naps per day with ~2 hour wake windows; total daytime sleep ~4-5 hours; night sleep 10-11 hours (with 1-3 feeds). A bedtime routine of 20-30 minutes at around 7:30-8:30pm. Consistency in the routine signals is more important than the exact clock time.
At 6 months: 2-3 naps per day; wake windows of ~2-3 hours; total daytime sleep ~3-3.5 hours; bedtime 6:30-7:30pm; night sleep 10-12 hours. Dropping to 2 naps typically happens between 6-8 months.
At 4 months: 3-4 naps per day; wake windows of ~1.5-2 hours; total daytime sleep ~4-5 hours; bedtime 7:00-8:00pm; night sleep 10-11 hours. The 4-month regression typically peaks here as sleep architecture permanently shifts to adult-like cycles.
At 5 months: 3 naps per day; wake windows of ~1.5-2.5 hours; total daytime sleep ~3.5-4 hours; bedtime 7:00-8:00pm; night sleep 10-12 hours. The third nap is a catnap; keep it short to protect bedtime appetite.
Newborn: 4-5 naps. 2-3 months: 3-4 naps. 4-5 months: 3-4 naps. 6-7 months: 2-3 naps. 8-12 months: 2 naps. 13-17 months: 1-2 naps. 18 months-3 years: 1 nap. 3-5 years: 0-1 nap. Signs of readiness to drop a nap: consistently refusing one nap for 2+ weeks across most of the week without overtiredness.
"Sleeping through" is commonly defined as a 5-6 hour unbroken stretch. About 50% of babies achieve this by 4-5 months and 70-80% by 6 months, though these figures reflect developmental readiness, not parenting technique. Night feeds are nutritionally appropriate until 6 months, and many breastfed babies continue 1-2 night feeds through 9-12 months.
From around 4 months: 6:30-8:00pm, with 7:00-7:30pm most commonly recommended. The circadian rhythm peaks for melatonin release around this window. Bedtimes later than 8pm often coincide with overtiredness; earlier than 6pm risks early morning waking.
Classic overtiredness signs: rubbing eyes, pulling ears, glassy stare, decreased activity, yawning, escalating fussiness, arching back, fighting sleep despite obvious tiredness. Overtiredness is caused by exceeding the wake window - cortisol rises, making it paradoxically harder to fall asleep. Moving bedtime or nap 15-20 minutes earlier is the fastest remedy.
Yes - slight adjustment is almost always necessary. Daycare nap timing is often dictated by group schedules. On daycare days, expect naps to be slightly shorter. Compensate by moving bedtime 15-30 minutes earlier on days when daytime sleep is shorter than usual.
For same-timezone travel: resume the home schedule on day 1 back. For timezone changes: shift the schedule by 1-2 hours per day toward the home timezone rather than forcing the full correction immediately. Keep the bedtime routine identical - the familiar sequence signals sleep even in an unfamiliar place. Allow 3-5 days for full reset.
Related Articles
References
- Galland, B. C., Taylor, B. J., Elder, D. E., & Herbison, P. (2012). Normal sleep patterns in infants and children: A systematic review of observational studies. Sleep Medicine Reviews, 16(3), 213-222.
- Moon, R. Y., & AAP Task Force on SIDS. (2022). Safe sleep and a healthy sleep environment. Pediatrics, 150(1).
- BASIS — Baby and Infant Sleep Information Source. Durham University.
- Mindell, J. A., Leichman, E. S., DuMond, C., & Sadeh, A. (2017). Sleep and social-emotional development in infants and toddlers. Journal of Clinical Child & Adolescent Psychology, 46(2), 236-246.
- NHS. How much sleep do children need?
- Sadeh, A., Mindell, J. A., Luedtke, K., & Wiegand, B. (2009). Sleep and sleep ecology in the first 3 years. Journal of Sleep Research, 18(1), 60-73.
- Tikotzky, L., & Sadeh, A. (2009). Maternal sleep-related cognitions and infant sleep. Child Development, 80(3), 860-874.
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