GUIDE
Published on ·Updated on
All the stuff a sleep consultant would charge you hundreds for — schedules by age, wake windows, regression game plans, and sleep training options — right here, for free.
Bookmark this one. You're going to want it at 2 AM when your brain is mush and nothing seems to be working.
Log naps and wake windows
“Most kids have a 'tell' that indicates they are ready for sleep. Try to notice which cue, when followed consistently, allows the child to fall asleep independently and within 15 minutes of being placed into the crib.”
| Age | Total Sleep | Night Sleep | Day Sleep | Naps |
|---|---|---|---|---|
| 0–6 weeks | 15–18 hrs | 8–9 hrs | 7–9 hrs | 4–8 (irregular) |
| 6–12 weeks | 14–17 hrs | 9–10 hrs | 4–6 hrs | 4–5 |
| 3–4 months | 14–16 hrs | 10–11 hrs | 3–5 hrs | 3–4 |
| 5–6 months | 13–15 hrs | 10–11 hrs | 2.5–3.5 hrs | 3 |
| 7–8 months | 13–15 hrs | 10–12 hrs | 2–3 hrs | 2–3 |
| 9–12 months | 12–14 hrs | 10–12 hrs | 2–3 hrs | 2 |
| Age | First Window | Mid-Day Window | Last Window | Sleepy Cue |
|---|---|---|---|---|
| 0–4 weeks | 45 min | 45–60 min | 45 min | Yawning, looking away, getting fussy |
| 4–8 weeks | 45–60 min | 60–75 min | 45–60 min | Rubbing eyes, tugging ears, zoning out |
| 2–3 months | 60–90 min | 75–90 min | 60–75 min | Jerky arms/legs, wanting to be held more |
| 4–5 months | 1.5–2 hrs | 2–2.25 hrs | 1.5–2 hrs | Gets quiet, loses interest in toys |
| 6–7 months | 2–2.5 hrs | 2.25–2.75 hrs | 2.25–2.5 hrs | Fussy, rubbing eyes, face-planting into you |
| 8–10 months | 2.5–3 hrs | 3–3.5 hrs | 3–3.5 hrs | Cranky, clumsy, thousand-yard stare |
| 11–12 months | 3–3.5 hrs | 3.5–4 hrs | 3.5–4 hrs | Whiny, tripping over their own feet |
Think of these as rough templates, not marching orders. Adjust based on your baby's wake windows and cues. All times are just ballpark.
One tap to start a sleep timer, wake windows calculated for you automatically, naps and night sleep tracked over time — so you can stop guessing and start seeing what's actually helping.
Dropping a nap too early is one of the most common mistakes parents make. Wait for real signs — not an age on a chart.
Hot take: sleep regressions are actually progressions. Your baby's brain is leveling up. That doesn't make 2 AM any less miserable though, so here's your game plan for each one.
Many regressions overlap with growth spurts — which means extra hunger on top of the sleep chaos. Knowing the growth spurt windows can help you figure out what's driving the wake-ups.
There's no one "right" way to do this. The best method is whichever one you can actually stick with. All of these are safe and backed by research when used at the right age.
Straight from the American Academy of Pediatrics. These apply for the whole first year. Not negotiable, but also not complicated.
A solid 20–30 minute routine is honestly the single most powerful sleep tool you have. Same steps, same order, every night. Here's a template that works:
A lot of parents swear by the Hatch Baby (~$100) — it is a sound machine and night light in one, and you control it from your phone so you are not fumbling in the dark. It is not cheap, but it lasts from newborn through preschool, and the OK-to-wake clock becomes genuinely useful around age two.
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Tip: check promo.new before purchasing. It's hit or miss depending on the product, but when it hits, you'll be glad you checked.
Baby Sleep Cycles Explained — Why your baby wakes between cycles
Wake Windows by Age — A complete guide for 0 to 24 months
Is My Baby's Sleep Normal? — What to expect at every age
Sleep Regression Timeline — Every regression from 4 months to 3 years
Is White Noise Safe? — Evidence-based guidance on sound machines
