One of the most common questions I receive from parents is, “What should my baby’s sleep routine look like?” Creating a consistent and developmentally appropriate sleep routine is essential for promoting healthy sleep habits. It sets the foundation for quality nighttime rest and supports your baby’s overall well-being. This guide will cover the ideal sleep routines for babies at different ages, explain why sleep routines are crucial for long-term sleep health, and provide advice on navigating nap transitions.
Why Sleep Routines Matter for Babies’ Overall Sleep Health
Developing good sleep routines early in life is critical for babies because it helps their bodies understand when it’s time to wind down for rest. Babies, like adults, thrive on consistency. When a baby’s sleep routine is predictable, their bodies start to recognise cues for sleep. This supports their circadian rhythm—the internal body clock that regulates sleep-wake cycles.
Key Benefits of a Consistent Sleep Routine:
Development of Circadian Rhythm: Sleep routines help babies establish their internal body clock, enabling them to learn when to be awake and when to sleep.
Better Sleep Quality: A consistent routine supports longer and more restorative periods of sleep, preventing overtiredness.
Enhanced Learning and Development: Sleep is crucial for memory consolidation, brain development, and learning. Well-rested babies tend to be more alert and engaged when they’re awake.
Reduced Sleep Problems: Establishing a routine can prevent future sleep issues like frequent night wakings or difficulty settling down.
Sleep Routines by Age
Newborn (0-3 Months): Adjusting to Life Outside the Womb
Newborns have very irregular sleep patterns because their circadian rhythm is not yet developed. They spend most of their time sleeping but in short bursts, waking frequently to eat.
Sleep Routine Tips for Newborns:
Total Sleep Time: Expect around 16 to 20 hours of sleep spread across the day and night.
Naps: Newborns typically take 4-6 naps during the day, each lasting from 30 minutes to 2 hours.
Night Sleep: Night-time sleep will be broken up by regular feeds, usually every 2-4 hours.
Routine: Focus on ensuring your newborn gets enough sleep.
At this age, your baby’s sleep pattern will be largely driven by their feeding schedule and natural sleep cycles. Please check out my Newborn Sleep Blog if you’d like more information.
4-5 Months: Developing Longer Sleep Stretches
By 4 months, many babies begin to consolidate their sleep into longer stretches, especially at night. During the day, naps remain a crucial part of their sleep routine.
Sleep Routine Tips for 4-5 Months:
Total Sleep Time: Around 14 to 16 hours in a 24-hour period.
Naps: Your baby will usually need 3-4 naps, each lasting 1 to 2 hours.
Night Sleep: Some babies may start sleeping for 5-6 hour stretches at night, though feeds are often still necessary.
Routine: Start establishing consistent nap times and a calm environment for sleep, but remain flexible as babies can still be unpredictable at this stage. It is important to consider the wake windows, which are probably not longer than 90 minutes at this age
Consistency is important, but don’t stress if your baby’s naps vary day-to-day. Their sleep will gradually become more predictable.
6-8 Months: Settling into a More Defined Sleep Pattern
By this age, babies’ sleep schedules typically become more predictable, with longer stretches at night and two to three structured naps during the day.
Sleep Routine Tips for 6-8 Months:
Total Sleep Time: Expect around 14 to 16 hours of sleep.
Naps: Most babies at this age will take 2-3 naps during the day, lasting 1-2 hours each.
Night Sleep: Your baby may sleep for 6-8 hours at a time at night, though occasional wake-ups for feeding are still common.
Routine: Implementing regular nap times and making sure your baby’s wake windows are appropriate for their age will support healthy sleep.
While your baby is on a 3-nap schedule, it’s important not to overlook the significance of the third nap. This nap plays a key role in preventing overtiredness before bedtime. Even if it’s a brief 30-minute rest, it can make a big difference in helping your baby settle more easily at bedtime and enjoy better overnight sleep.
9-10 Months: Solidifying the Sleep Routine
At this stage, your baby is likely taking two solid naps during the day and sleeping longer stretches at night. This is a great time to maintain a predictable routine.
Sleep Routine Tips for 9-10 Months:
Total Sleep Time: Around 14-15 hours of sleep.
Naps: Most babies need 2 naps a day, typically lasting 1 to 2 hours.
Night Sleep: Many babies at this age can sleep for 11-12 hours without waking for a feed.
Routine: Establishing fixed nap times and consistent wake times will reinforce your baby’s sleep routine. Ensure the nap environment is quiet and dark to encourage longer rest.
At this age, babies experience significant developmental changes, including cognitive growth and the development of motor skills like crawling and even walking. These milestones can impact their sleep, leading to fluctuations in their routine. However, maintaining a consistent sleep schedule, with naps at around the same time each day, can help minimise the effects of these changes and support better sleep.
11-14 Months: Preserving the Second Nap
At this age, you might notice that your baby starts to resist their second nap. It’s important to keep this nap in place for as long as possible to avoid an overly long wake window before bedtime. One effective strategy is to shorten the first nap, which can help ensure the second nap is more successful.
Sleep Routine Tips for 11-14 Months:
Total Sleep Time: About 14 to 15 hours of sleep.
Naps: You may notice that your baby is ready to transition from two naps to one. This usually happens around 14-15 months, but it can happen as early as 12 months or as late as 18 months.
Night Sleep: Night-time sleep remains around 11-12 hours.
Routine: Start capping nap 1 to preserve nap 2. When you decide your baby is ready for a 1 nap routine you’ll aim to have their main nap at around midday. However, initially many baby’s struggle with the long morning wake window, so a brief 15 minute bridging nap can help them get to bedtime.
15+ Months: One Nap Routine
By the time your baby is 15 months or older, they will likely be on a one-nap schedule. This midday nap will be crucial for their overall sleep needs.
Sleep Routine Tips for 15+ Months:
Total Sleep Time: Expect around 11 to 13 hours of sleep.
Naps: One nap a day, typically lasting 1.5 to 3 hours, usually around midday.
Night Sleep: Night-time sleep should remain consistent at 10-12 hours.
Routine: A single, longer nap should occur in the early afternoon, ensuring that your baby gets enough rest between activities.
Some toddlers may go through phases where they resist their nap, it is common around 2 years for parents to think their child is ready to drop their nap. However, the vast majority of 2 year olds still need to nap, and are just pushing boundaries. Persevere with getting them to sleep.
Nap Transitions
Nap transitions can be a tough time for us and our babies. Navigating them with patience and perseverance is key.
Signs Your Baby is Ready for a Nap Transition
They Need Longer Wake Windows: You’ll start to find settling them for naps and for bedtime is harder because they are not tired enough.
Short Naps: Their previously long naps begin to shorten because they do not need a longer sleep.
Overnight Disruption: You might find more overnight wakes, or early mornings, because they are having too much day sleep.
Tips for Nap Transitions
Time Them Properly: Be sure your baby is ready for the nap transition using the tips above. If you transition onto the next routine too early your baby might struggle with overtiredness.
It’s Not All-Or-Nothing: It’s ok if every day is different during the transition process. Some days your baby might need more naps to compensate for less sleep on other days.
Early Bedtimes Are Your Friend: If your baby is especially tired during this process it is absolutely fine to bring bedtime early to make up for the lack of sleep
Dropping Naps Completely
Most children are ready to drop their last nap between the ages of 2.5 and 4. However, some children continue to need an afternoon rest well beyond that age. The key is to watch for signs that your child no longer needs their nap.
Signs It’s Time to Drop the Nap:
Consistent Nap Refusal: If your toddler frequently resists naps but still manages to stay in a good mood throughout the day.
Difficulty Sleeping at Night: A child who has trouble falling asleep at their usual bedtime or wakes frequently during the night may be ready to drop the nap.
Increased Energy Levels: If your child seems more energetic after missing a nap rather than tired or cranky, they may be ready to give up naps altogether.
Tips for Dropping the Final Nap:
Gradual Transition: Start by reducing the length of the nap or offering quiet time instead of sleep. Over time, you can phase out the nap altogether.
Offer Quiet Time: Even if your child doesn’t nap, quiet time in the afternoon can help them unwind and recharge.
Adjust Bedtime: You may need to bring bedtime forward slightly during the transition phase to ensure your child isn’t overtired by evening.
Be Patient: Going all day without a nap can be hard for our children at first. They might be more emotional in the afternoons for a while, but this phase will pass.
It’s important to note that nap transitions vary from child to child, and what works for one child might not work for another. Follow your child’s cues and adjust their routine accordingly.
Conclusion
Understanding your baby’s sleep needs at each stage of development is crucial for establishing a healthy sleep routine. From the early months of unpredictable sleep to the transition to one nap and eventually dropping naps altogether, staying attuned to your baby’s signals will help guide you in setting a routine that promotes optimal sleep. Be patient, consistent, and flexible as your baby’s needs change over time.