At this stage, most babies need 14-17 hours of total sleep per day, including 3-4 naps. However, sleep is still developing, and nighttime wake-ups are normal. The key is to set a strong foundation for better sleep while staying flexible to meet your baby’s changing need
3-Month-Old Sample Daily Schedule
Here’s a flexible eat-play-sleep routine based on your baby’s natural rhythms:
| Time | Activity |
|---|---|
| 7:00 AM | Wake-up & feed |
| 8:15 AM | Nap #1 (1-2 hours) |
| 9:30 AM | Wake & feed |
| 10:45 AM | Nap #2 (1-1.5 hours) |
| 12:00 PM | Wake & feed |
| 1:30 PM | Nap #3 (45 min – 1.5 hours) |
| 3:00 PM | Wake & feed |
| 4:45 PM | Nap #4 (30-45 min) |
| 5:30 PM | Wake & short play |
| 6:30 PM | Wind-down & bedtime routine |
| 7:00 – 8:00 PM | Bedtime |
| 10:30 PM | Optional dream feed |
Adjust times based on your baby’s natural wake-up and nap needs.
How Much Sleep Does a 3-Month-Old Need?
At 3 months, your baby will sleep an average of 14-17 hours per day, broken down into:
- Nighttime sleep: 9-10.5 hours (not always continuous)
- Daytime naps: 4-6 hours, across 3-4 naps
According to research, babies at this age experience more structured nighttime sleep and start having longer stretches between wake-ups (Hirshkowitz et al., 2015). However, every baby is different, and sleep needs can vary. Some may still wake frequently at night, while others might start sleeping for 5-6 hour stretches.
If your baby’s sleep seems inconsistent, that’s normal! Developmental leaps, growth spurts, and feeding needs still impact sleep at this stage
What to Expect from a 3-Month-Old’s Sleep Patterns
At 3 months, babies are:
- Sleeping longer stretches at night (but still waking for feeds)
- Taking 3-4 naps per day, typically lasting 30 minutes to 2 hours
- Staying awake for 1.5-2 hours between sleep periods
- Becoming more social and interactive during wake times
- Developing a stronger circadian rhythm (internal body clock)
Common Sleep Developments at This Age:
- More defined sleep cycles: Your baby starts experiencing lighter and deeper sleep stages, which can lead to shorter naps and brief night wakings.
- Increased alertness: Your baby is more engaged in the world, which means they may need more active wind-down time before sleep.
- Longer sleep stretches at night: Some babies naturally begin sleeping 5-6 hours at a time, though night wakings are still expected.
Tip: Start laying the groundwork for independent sleep by placing your baby down drowsy but awake at bedtime when possible.
3-Month-Old Nap Schedule: How Many Naps & How Long?
At 3 months, babies typically take 3-4 naps per day, totaling about 4-6 hours of daytime sleep.
| Nap | Typical Duration |
|---|---|
| Morning Nap | 1-2 hours |
| Midday Nap | 1-1.5 hours |
| Afternoon Nap | 45 min – 1.5 hours |
| Late Afternoon Nap | 30-45 min (may start shortening) |
First nap of the day tends to be the longest.
The last nap of the day should end by 6:00 PM to avoid interfering with bedtime.
Some days, naps may be short (30-45 minutes), and that’s okay! Babies this age are still transitioning between short naps and longer consolidated sleep.
Wake Windows for a 3-Month-Old
A wake window is the amount of time your baby can comfortably stay awake before needing to sleep again.
At 3 months, most babies can stay awake for 1.5 to 2 hours before needing another nap (Devnani, 2010).
| Wake Window | When to Expect It |
|---|---|
| 1.5 hours | After morning wake-up |
| 1.5 – 2 hours | Before each nap |
| 2 hours max | Before bedtime |
💡 Tip: Watching for sleepy cues (yawning, rubbing eyes, zoning out) is more reliable than following a strict clock-based schedule.
3-Month-Old Bedtime Routine
A consistent bedtime routine helps signal to your baby that it’s time to sleep. Keep it calm, predictable, and about 30-45 minutes long.
🌿 Example Bedtime Routine:
- Dim the lights and lower stimulation
- Bath or gentle wipe-down
- Massage & pajamas
- Quiet feed (keep lights low)
- Lullaby or story
- Into crib drowsy but awake
Lay your baby down drowsy but awake to help them learn self-soothing skills over time.
Common Sleep Challenges at 3 Months & Solutions
- Short Naps – If your baby is only sleeping 30-45 minutes, they may need help linking sleep cycles. Try holding them for a few minutes after waking or offering gentle reassurance to extend naps
- Early Morning Wakings (before 6 AM) – Ensure room is dark, use white noise, and keep bedtime consistent
- Fussy at Bedtime – Overstimulation can cause difficulty winding down. Start bedtime earlier and introduce a calming wind-down routine.
- Overtiredness – Skipping naps can lead to fussiness and difficulty falling asleep. Watch wake windows and adjust bedtime earlier if needed.
Can a 3-Month-Old Sleep Through the Night?
Some babies may sleep 6-8 hours straight, but most still need at least 1-2 night feedings.
By 4-6 months, many babies start naturally consolidating nighttime sleep if given the opportunity to practice self-soothing.
Final Thoughts: Laying the Foundation for Healthy Sleep
At 3 months, your baby’s sleep is still developing, but gentle consistency now will pay off later. Focus on:
- Setting a predictable routine
Watching wake windows and sleepy cues
Practicing “drowsy but awake” at bedtime
Being patient with short naps & night wakings
Your baby is learning how to sleep well, and you’re doing an amazing job guiding them!
Citations
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