Creating the Ideal Sleep Schedule for Your 3-Month-Old Baby
As your baby moves beyond the newborn stage, their sleep patterns will begin to shift. If you haven’t yet established a routine, now is a great time to observe their natural sleep-wake cycles. If you’ve already started, you’re on the right track! According to pediatrician Chandani DeZure, M.D., FAAP, “Good sleep hygiene from the very beginning is essential to long-term good sleeping habits, and you’re never too early to start this with a baby.”
At around 3 months, babies begin consolidating their sleep into more structured naps. You might even be able to introduce a loose bedtime, meaning you may get a little more time for yourself, too!
How Much Should a 3-Month-Old Sleep?
On average, a 3-month-old needs around 15 hours of sleep per day, including three to four naps and nine to ten hours at night. However, every baby is different. Some may still follow newborn sleep patterns, while others begin to settle into a more predictable routine.
How Many Naps Does a 3-Month-Old Need?
A baby at this age may take anywhere from four to five naps daily, depending on their nap lengths. Babies who nap for just 30 to 45 minutes may need more frequent naps, while those who sleep for one to two hours might take fewer.
3-Month-Old Wake Windows
At 3 months, babies experience longer wake windows between naps. During these periods, they’ll eat, observe their surroundings, and engage in simple playtime activities. However, most babies can’t stay awake for long, so these windows are still relatively short—about one to two hours. Since most 3-month-olds sleep 10 hours at night, their daytime wake hours are split into at least three naps.
Making the Most of Wake Windows
BabyCenter Community member KaylaSnyderburn shares, “My baby takes about three or four naps a day that range anywhere between two to three hours, sometimes even longer – but it’s only when she’s napping on me. When she is awake after I feed and change her, I’ll play with her as long as she lets me, and it completely knocks her out.”
Wake windows are a great opportunity to bond with your baby. Here are some ideas to keep them engaged:
- Have a feeding session (or two)
- Try tummy time on a soft rug or mat
- Play with toys that support physical and cognitive growth
- Let them look in a mirror for self-recognition
- Take a walk in a stroller or bassinet
- Visit with family or friends
By observing your baby’s cues and encouraging healthy sleep habits, you can help them get the rest they need while making the most of your time together.
