GUIDE

The Baby Sleep Playbook

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.

So How Much Sleep Does Your Baby Actually Need?

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

0–6 weeks

Total Sleep15–18 hrs

Night Sleep8–9 hrs

Day Sleep7–9 hrs

Naps4–8 (irregular)

6–12 weeks

Total Sleep14–17 hrs

Night Sleep9–10 hrs

Day Sleep4–6 hrs

Naps4–5

3–4 months

Total Sleep14–16 hrs

Night Sleep10–11 hrs

Day Sleep3–5 hrs

Naps3–4

5–6 months

Total Sleep13–15 hrs

Night Sleep10–11 hrs

Day Sleep2.5–3.5 hrs

Naps3

7–8 months

Total Sleep13–15 hrs

Night Sleep10–12 hrs

Day Sleep2–3 hrs

Naps2–3

9–12 months

Total Sleep12–14 hrs

Night Sleep10–12 hrs

Day Sleep2–3 hrs

Naps2

These ranges come from AAP and National Sleep Foundation guidelines. We break down wake windows below. And remember — your baby didn't read this chart. Go by their mood and energy, not just the numbers.

Wake Windows by Age

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

0–4 weeks

First Window45 min

Mid-Day Window45–60 min

Last Window45 min

Sleepy CueYawning, looking away, getting fussy

4–8 weeks

First Window45–60 min

Mid-Day Window60–75 min

Last Window45–60 min

Sleepy CueRubbing eyes, tugging ears, zoning out

2–3 months

First Window60–90 min

Mid-Day Window75–90 min

Last Window60–75 min

Sleepy CueJerky arms/legs, wanting to be held more

4–5 months

First Window1.5–2 hrs

Mid-Day Window2–2.25 hrs

Last Window1.5–2 hrs

Sleepy CueGets quiet, loses interest in toys

6–7 months

First Window2–2.5 hrs

Mid-Day Window2.25–2.75 hrs

Last Window2.25–2.5 hrs

Sleepy CueFussy, rubbing eyes, face-planting into you

8–10 months

First Window2.5–3 hrs

Mid-Day Window3–3.5 hrs

Last Window3–3.5 hrs

Sleepy CueCranky, clumsy, thousand-yard stare

11–12 months

First Window3–3.5 hrs

Mid-Day Window3.5–4 hrs

Last Window3.5–4 hrs

Sleepy CueWhiny, tripping over their own feet

First wake window of the day is almost always the shortest. The one before bed is usually the longest. Pro tip: watch your baby more than the clock — their sleepy cues are the real guide.

Sample Schedules (That Actually Work)

Think of these as rough templates, not marching orders. Adjust based on your baby's wake windows and cues. All times are just ballpark.

Newborn (0–8 weeks)

Honestly? There is no schedule right now. That's totally normal. Just follow your baby's lead.

Feed on demand every 2–3 hours (yes, overnight too)
Naps happen wherever they happen — car seat, your chest, the swing, all fair game
Try to get baby back to sleep after 45–60 min of awake time
Day/night confusion is real and annoying — let natural light in during the day to help reset their clock

3–4 Months

You might start seeing a pattern. Don't force it though — wake windows are your best friend here.

7:00 AM — Wake + feed
8:15 AM — Nap 1 (1–2 hrs)
10:30 AM — Feed
12:00 PM — Nap 2 (1–2 hrs)
2:00 PM — Feed
3:30 PM — Nap 3 (45–60 min)
5:00 PM — Feed
5:45 PM — Catnap (20–30 min, skip it if it's not happening)
6:30 PM — Bedtime routine
7:00 PM — Bedtime
Night feeds: 1–3x

6–8 Months

Things start clicking — most babies land on a 3-nap or 2-nap rhythm around now.

6:30 AM — Wake + feed
9:00 AM — Nap 1 (1–1.5 hrs)
10:30 AM — Feed + solids
12:30 PM — Nap 2 (1.5–2 hrs)
2:30 PM — Feed + solids
4:30 PM — Catnap (30 min, you'll probably drop this around 7–8 months)
5:30 PM — Solids dinner
6:30 PM — Bedtime routine + feed
7:00 PM — Bedtime
Night feeds: 0–2x

9–12 Months

Two solid naps and a predictable bedtime. You might actually have evenings again.

6:30 AM — Wake + feed
7:30 AM — Breakfast (solids)
9:30 AM — Nap 1 (1–1.5 hrs)
11:00 AM — Feed + lunch (solids)
1:30 PM — Nap 2 (1–2 hrs)
3:00 PM — Snack + feed
5:30 PM — Dinner (solids)
6:30 PM — Bedtime routine + feed
7:00 PM — Bedtime
Night feeds: 0–1x

tinylog sleep timer running with one-tap start and stop

tinylog catches sleep patterns you'd totally miss on your own.

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.

When to Drop a Nap (and How)

Dropping a nap too early is one of the most common mistakes parents make. Wait for real signs — not an age on a chart.

4 → 3 naps

4–5 months

They're ready when

Can stay awake a solid 2+ hours, that last catnap is messing with bedtime, flat-out refusing the 4th nap.

How to make the switch

Ditch the late-afternoon catnap first. Scoot bedtime 30 min earlier for a few days while everyone adjusts.

3 → 2 naps

7–9 months

They're ready when

The third nap is either tiny or straight-up refused, they can handle 3+ hour wake windows, bedtime keeps creeping later.

How to make the switch

Drop that last nap. Slowly stretch wake windows by 15 min every few days. Move bedtime a bit earlier temporarily.

2 → 1 nap

14–18 months

They're ready when

Refusing one nap consistently for 2+ weeks (not just a regression blip), seems fine with 5+ hour wake windows.

How to make the switch

Shift the single nap to around 12:00–12:30 PM. An early bedtime (6:00–6:30 PM) will save you during the transition. Budget 2–4 weeks for things to smooth out.

Sleep Regression Survival Plans

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.

4-Month Regression

What's going on

This one is a big deal. Your baby's sleep cycles are permanently changing from that deep newborn sleep to more adult-like light/deep cycles. It's not a setback — their brain is literally upgrading. But yeah, it feels brutal.

Signs you're in it

Was sleeping decent stretches, now up every 1–2 hours (cool cool cool)
Naps that used to be easy are now a full negotiation
Way more fussing at bedtime than before
Night waking is back with a vengeance, even if they were sleeping through

Here's what to do

Heads up: this one is permanent brain development, not a phase you can just ride out
Good time to start practicing drowsy but awake — lay baby down sleepy, not fully asleep
Dark room + white noise. These are your best tools right now.
Try not to pick up new sleep habits (rocking or feeding all the way to sleep) that you'll have to undo later
If you don't have a bedtime routine yet, now's the time to start one
Give it 2–6 weeks to settle down. You will get through this.

6-Month Regression

What's going on

So many things hitting at once — growth spurt, maybe starting solids, possibly teething, plus your baby is learning to sit and roll. Their little world is exploding right now.

Signs you're in it

Night waking is back after weeks of solid sleep (rude)
Naps are suddenly shorter
Seems hungrier at night (hello growth spurt)
Would rather practice rolling and sitting in the crib than, you know, sleep

Here's what to do

Pack in extra feeds during the day so they're not waking up hungry at night
Let them practice those new skills a ton during the day — get it out of their system
Stick to your bedtime routine. Consistency is doing the heavy lifting here.
If teething is the culprit, check with your pediatrician about pain relief before bed
Good news: this one usually wraps up in 1–2 weeks

8–10 Month Regression

What's going on

Separation anxiety just kicked in hard, plus big motor milestones like crawling and pulling to stand. Your baby just figured out that you still exist when you leave the room — and that freaks them out.

Signs you're in it

Cries the second you walk out of the room (this is new and intense)
Pulls to standing in the crib, then gets stuck and can't figure out how to sit back down
Fighting the second nap or turning bedtime into a battle
Waking up at night calling for you specifically

Here's what to do

Practice sitting down from standing a bunch during the day — it's a skill they genuinely need to learn
Peekaboo is actually therapeutic right now — short separation games build their confidence
Keep your goodnight ritual calm and predictable. Don't sneak out — they need to trust the process.
If they stand up in the crib, lay them down once or twice, then leave. They'll figure it out.
Resist bringing them into your bed as a quick fix — that habit is really hard to undo
Hang in there — typically 3–6 weeks and it passes

12-Month Regression

What's going on

Walking (or trying really hard to), first words, a massive brain growth spurt. They might also refuse a nap and make you think they're ready to drop one. Spoiler: they're not.

Signs you're in it

Skipping one of their two naps (usually the morning one)
Bedtime is a circus — way too excited about new skills to settle down
Night waking after months of sleeping through (the betrayal)
Energy levels before bed that make you wonder if they found your coffee

Here's what to do

Do NOT drop to one nap yet — seriously, most babies aren't ready until 14–18 months
If they skip a nap, bump bedtime up 30 minutes to avoid the overtired spiral
Tire them out during the day — active play is your friend
Keep their room boring at night — dark, white noise, nothing fun to look at
Stay the course with your routine. This one clears up in 2–4 weeks.

Sleep Training Methods — Honestly Compared

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.

Drowsy But Awake

Newborns, gentle start

How it works

Lay baby in the crib when they're sleepy but still have their eyes open. Hang out nearby and comfort them (shushing, patting) as needed. The idea is they start associating the crib with falling asleep.

The real deal

Super gentle and a great starting point. But on its own, it might not fix frequent night waking — think of it as building a foundation.

Pick Up / Put Down

4–8 months, parents who want hands-on

How it works

Baby cries, you pick them up, comfort them until they're calm, then back down awake. Repeat. As many times as it takes. They learn you're always coming back, but sleep happens in the crib.

The real deal

No crying alone, which feels good. But fair warning — you might be picking baby up 50+ times night one. Works great for some babies, but can actually wind others up more.

Chair Method (Sleep Lady Shuffle)

5+ months, parents who want gradual

How it works

Night 1: sit in a chair right next to the crib. Every 2–3 days, scoot the chair a little farther away until you're out the door. Talk to them soothingly but don't pick them up.

The real deal

Nice and gradual. Takes about 2–3 weeks. Some babies are comforted by seeing you there, others get frustrated that you won't pick them up. Know your kid.

Ferber (Graduated Extinction)

5+ months, parents ready for faster results

How it works

Put baby down awake and leave. Come back to check on them at longer and longer intervals (3 min, then 5, then 10, etc.). Quick check-ins only — reassure with your voice, don't pick up. Restart the intervals each night.

The real deal

Usually works in 3–7 nights, which is pretty fast. There will be some crying, but you're checking in regularly. This is the most-studied method and the evidence behind it is solid.

Safe Sleep Checklist (AAP Guidelines)

Firm, flat mattress with a fitted sheet — that's it, nothing else in there
Always on their back for every sleep — naps and nighttime, every time
No blankets, pillows, bumpers, stuffed animals, or positioners (bare is best)
Room temp 68–72°F (20–22°C) — use a sleep sack instead of blankets to keep them cozy
Room-sharing (but not bed-sharing) for at least the first 6 months per AAP guidelines
No hats or head coverings while they sleep
Offer a pacifier at sleep times — it actually reduces SIDS risk, and it's fine if it falls out
Smoke-free zone around the crib, always

Straight from the American Academy of Pediatrics. These apply for the whole first year. Not negotiable, but also not complicated.

When Sleep Goes Sideways (Troubleshooting)

Up before the sun (waking before 6 AM)

Usual suspects

Bedtime too late (overtired babies wake early, weirdly), bedtime too early, room getting bright at sunrise, hunger, or the nap schedule is off.

What to try

Try an earlier bedtime by 15–30 minutes — sounds backwards, but overtiredness is a common cause of early waking
Blackout curtains are a game changer. Even a sliver of light tells their brain it's morning.
Don't start the day before 6 AM no matter what. Keep things dark, quiet, and boring.
Make sure they're getting enough calories during the day

Micro naps (under 30 minutes)

Usual suspects

Wake window was too short or too long, they haven't learned to connect sleep cycles yet (totally normal before 5–6 months), or they're overtired.

What to try

Under 5 months? Short naps are just how it is developmentally. Give yourself a break on this one.
Try adding 10–15 minutes to the wake window — an undertired baby won't nap well
Dark room + white noise for every nap. Set the stage.
If they pop awake at 30 minutes, wait 5–10 min before going in — sometimes they surprise you and drift back off

Bedtime is a whole ordeal

Usual suspects

Not tired enough (needs more awake time), too tired (you missed the window), too much action before bed, or the routine keeps changing.

What to try

Lock in a 20–30 minute routine: dim lights, bath or wash, pajamas, feed, book, song, crib. Same thing every night.
That last wake window before bed is usually the longest — make sure they've been up long enough
No screens for at least an hour before bed (this one really matters)
Same order, same steps, every single night — the predictability is genuinely calming for them

Back to waking at night (was sleeping through before)

Usual suspects

Could be a sleep regression, hunger, teething, getting sick, learning a new milestone, or a sleep association where they need you to fall back asleep.

What to try

First things first: rule out hunger and illness
Wait 2–5 minutes before going in. They might surprise you and fall back asleep.
If they can put themselves to sleep at bedtime but not at 2 AM, they just need a few nights of practice
Double-check that daytime sleep isn't too much — extra nap sleep can steal from nighttime

Your Bedtime Routine Template

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:

Lights down

This tells your baby's brain that sleep is on the way. Kill the overhead lights, flip on a warm nightlight.

Bath or warm washcloth

Doesn't have to be a full bath — a quick warm wipe-down does the trick. Skip it some nights if you want, no big deal.

Jammies + fresh diaper

Sleep sack instead of blankets. Pro tip: zip-up pajamas are way faster than buttons when you're half asleep.

Feed (breast or bottle)

Try to keep them slightly awake. If they pass out, that's fine for now — but over time, try moving the feed a bit earlier in the routine.

One book or one song

Keep it short and sweet. Same book or lullaby every night is great — the repetition is the whole point.

Into the crib

Say your line ('I love you, time for sleep') and go. Same words every night. They learn what it means fast.

Related Guides

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

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