Your Baby’s 3 Month Sleep Schedule: A Helpful Guide

Your 3-month-old baby is growing fast. He’s getting bigger and changing every day. This includes needing different amounts of sleep. You might ask if it’s time to create a sleep plan. At 3 months, babies might not follow a strict schedule. But, you’ll see some patterns in their sleeping habits. This can include how many naps they take, how long they sleep, and when they wake up. This month, your baby’s sleep and daily routine will still change a lot.

What to Know About Your Baby’s Sleep at 3 Months

At 3 months, your baby needs about 14 to 17 total hours of sleep each day. This includes naps and nighttime sleep. Most babies still wake up a few times at night for feedings. Your little one might sleep through the night soon, but not all babies do. If yours isn’t yet, don’t worry. This is common.

Key Takeaways

  • The typical wake window for a three-month-old ranges from 75 to 110 minutes.
  • Babies at three months old may take about 4-5 naps per day.
  • Bedtime between 7:00-8:00 pm is recommended for babies around three months old.
  • Occasional sleep regressions may occur, sometimes associated with the four-month sleep regression.
  • Formal sleep training is not considered developmentally appropriate at three months old.

Understanding Sleep Needs at 3 Months

At 3 months, your baby’s sleep starts changing. They might sleep between 14 and 17 hours a day. This includes both day naps and sleep at night.

Total Sleep Requirements

Babies this age need 3-3.5 hours of nap time each day, in 3 naps. They should also sleep about 12 hours at night. Getting the right mix of sleep and being awake is key for their well-being.

Nighttime Sleep Duration

Your 3-month-old might sleep longer at night now. They could sleep up to 5 hours at a time. But, waking up a few times during the night for feeding is still normal.

Daytime Nap Patterns

Day naps for 3-month-old babies can vary. They should nap no more than 5 hours total in the day. A consistent nap routine, like 3 naps for babies 3-4 months old, helps them sleep better at night.

Sample 3 Month Old Sleep Schedule

By 3 months, babies show more regular sleep times. While not all babies are the same, this guide offers what you might expect from your baby’s daily sleep routines.

Morning Routine

Most 3-month-olds wake up at 7:00 a.m. After breakfast, let your baby nap at 8:30 a.m. They usually wake at 9:30 a.m., ready for fun and food.

Nap Times

Your little one will nap 3-5 times a day. Each nap might last from 30 minutes to 2 hours. Naps at 11:00 a.m., 1:30 p.m., and 4:30 p.m. are good times. These naps give your baby the 4-6 hours of sleep they need during the day.

Bedtime Routine

For bedtime, try 7:00-8:00 p.m, to suit your baby. Start a calm bedtime routine by 6:30 p.m. This could include a bath, a story, and a lullaby. Aim for baby to be asleep by 7:00 p.m.

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This schedule is just an example. Your baby might sleep differently. The important thing is to set a routine that suits your family and baby.

Navigating Developmental Milestones

At 3 months, your baby will reach exciting milestones. You might see them start grabbing things with their hands. Your little one might also try to roll over during playtime. They could stand a bit when you help them up, grab for toys, talk in baby sounds, and smile back at you.

Physical Milestones

Your baby might show off new ways of moving their hands at 3 months. You’ll see them track things better with their eyes. And they might even roll over from their belly to their back. These are big steps in how they’ll move and play later on.

Cognitive and Social Milestones

At this age, your baby will really start to talk with babbles and smiles. They’ll enjoy chatting with you and smiling back. These early ways of connecting and communicating are so important. They help your baby bond with you and prepare for more learning.

Each baby grows at their own pace, and that’s okay. Your baby might not do all these things right now, and that’s normal too. Just keep enjoying their development and giving them love and care.

Activities to Promote Healthy Sleep

Your 3-month-old is learning to sleep better. You can help by adding fun activities. Tummy time and playing together help a lot. They keep your baby happy and rested.

Tummy Time

Include tummy time every day to help your baby grow strong. Let them look around lying on their tummy. This strengthens their muscles and supports better sleep.

Interactive Play

Playing together is great for your baby. It makes them think and use their body. Use toys or sing songs with actions. Let them play with their hands and feet. It’s fun and helps them sleep well.

Sensory Exploration

Things like rattles and toys that feel different catch your baby’s eye. Pick safe things for them to touch and see. This playing is good for their growth and sleep.

Good activities for a 3-month-old let them discover the world. By doing many fun things, you can improve their sleep and development. It’s a special time for them to learn and grow.

Establishing Consistent Routines

Now is a great time to set a bedtime routine for your 3-month-old. A soothing nighttime schedule tells your baby it’s time to sleep. This can include a bath, soft music, and a bedtime story. Babies this age start to understand that these steps mean sleep is near. This can really help them sleep well.

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Consistency is very important for your baby’s sleep habits. Try to have them up at the same time each morning, give or take 30 minutes. A regular plan for naps and bedtime can also make it easier for your baby to sleep.

Every baby is different, so their sleep needs might not be the same. But having a regular bedtime routine and schedule can be very helpful. It supports your baby’s sleep rhythms and keeps them healthy.

Sleep Regressions and Disruptions

Your baby is growing, and so are his sleep patterns. Around 3 to 4 months old, they hit a stage where sleep gets a bit wonky. This happens as their body clock, known as the circadian rhythm, changes. It’s called a “sleep regression.” This means your baby’s sleep shifts and they might not nap as long.

The 4-Month Sleep Regression

At about 4 months old, babies face a common sleep problem. They’re moving from newborn sleep to more grown-up patterns. Your 3-month-old might wake up more at night, have trouble sleeping, and fight naps. But, don’t worry, this lasts about 2-4 weeks. It’s just another step in their growth.

Short Nap Durations

Right around the 4-month mark, you might see your baby’s naps get shorter. This happens because their deep sleep is getting shorter. They spend more time in light sleep, which means they wake up easier. Short naps are normal for babies at this time. But you can help by adjusting their schedule and trying some sleep tricks with them.

3 month sleep schedule

At three months old, babies start getting into a sleep routine. They usually stay awake for 75 to 110 minutes. Try to fit in 4-5 naps each day, with the last nap ending by 6:10 pm. This leaves a couple of hours before bedtime at 8 pm.

Wake Windows

Your baby at 3 months old can be awake for about 1 hour and 15 minutes to 1 hour and 50 minutes. After that, they need to sleep again. It’s important to watch for their tired signs and stick to these awake and sleep times.

Nap Scheduling

Three-month-old babies usually take 4-5 naps daily, with each nap being about an hour. They shouldn’t sleep more than 5 hours during the day. Ending the last nap by 6:10 pm helps make bedtime at 8 pm easier.

Bedtime Considerations

The best time for a 3-month-old to go to bed is between 7:00-8:00 pm. This can extend to 8:00-10:00 pm based on your baby. A calming bedtime routine is key for a good night’s sleep. Try to have your baby asleep by 8 pm.

Sleep Associations and Aids

At 3 months old, your baby’s sleep habits are taking shape. Think about what helps them sleep. A lovey or a comfort object can become part of their bedtime ritual. At this age, it’s not safe for the baby to sleep with the lovey yet. But, using it in the bedtime routine is a good step.

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Pacifier Use

Pacifiers are often used to help babies sleep. This is true for your 3-month-old too. Simply offering a pacifier to your baby can calm them for sleep. Yet, it’s key to note that they might get too used to it. Try tapering off the pacifier use by 6 months to prevent sleep troubles.

Swaddling Transition

Swaddling is another helpful sleep habit to watch. It’s recommended to stop swaddling when your baby starts to roll, usually at 3-4 months. This change is important for their safety. Babies who are swaddled but can roll might be at higher risk for health dangers. Pay close attention to your baby’s signals. When you see signs that they are ready, move away from swaddling.


What is a typical sleep schedule for a 3-month-old baby?

A 3-month-old baby’s day starts early at 7:00 a.m. They take naps throughout the day until they sleep again at 7:00 p.m. This includes a cycle of waking up, napping, and playing in between.

How much sleep does a 3-month-old baby need?

Most 3-month-olds need between 14 to 17 hours of sleep a day. This includes nighttime sleep and a few naps. Nighttime sleep might last for up to five hours at a time.

What are some common developmental milestones for a 3-month-old baby?

At three months, babies start to move their hands with purpose and may roll over. They also enjoy looking at things and may babble when happy. Smiling at familiar voices is a big milestone too.

What activities are best for a 3-month-old baby?

Use playmats or play gyms for movement. Sing songs and help your baby explore their hands and feet. Tummy time is important for muscle development as well.

When should I establish a bedtime routine for my 3-month-old?

Start a bedtime routine now if you haven’t. A relaxing evening routine helps babies understand it’s time to sleep. This can make bedtime much smoother and enjoyable for everyone.

What sleep regressions or disruptions can I expect with a 3-month-old?

Between 3 and 4 months, babies’ sleeping patterns change. This shift is often called the “4 month sleep regression.” Naps might become shorter and sleep at night less predictable.

What are some guidelines for a 3-month-old’s sleep schedule?

Babies at this age can stay awake for 75 to 110 minutes at a time. Aiming for 4-5 naps a day is a good idea. Their bedtime should be around 7-8 pm, depending on what works best for them.

How can I help my 3-month-old develop healthy sleep associations?

Give your baby a “lovey” as a comfort item. Make it part of your nightly routine. And remember, once your baby starts rolling, it’s time to stop swaddling for safety.