10-month-old bedtime and nap schedule tips

How much sleep does a 10-month-old need?

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At 10 months, most babies need about 12-14 hours of total sleep per day, with 11-12 hours at night and 2-3 hours split across two naps[1]. While some babies sleep through the night, others may still experience night-waking or early morning rising.

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Sleep patterns you may notice:

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• Two naps in the daytime: A morning nap and an afternoon nap are typical, but some babies may start resisting the afternoon nap. This resistance doesn't necessarily mean they're ready to transition to a single nap; instead, it often indicates they're adjusting to their changing sleep needs. To help manage this, consider shortening the morning nap slightly to ensure your baby is tired enough for the afternoon nap. For example, if your baby typically naps for 1.5 hours in the morning, try reducing it to 1 hour and observe if this helps with the afternoon nap.
• Wake windows: Your baby will likely stay awake for 3 to 4 hours between naps and bedtime.
• Separation anxiety: Around this time, many babies experience separation anxiety, making bedtime a bit more challenging. You might notice your baby crying when you leave the room or waking more frequently in the night to seek comfort.

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Sleep fact: The National Sleep Foundation [2] recommends 12-15 hours of total sleep for babies aged 4-12 months. While this is a general guideline, each baby’s sleep needs are unique.

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What if we tell you that you can easily keep track of your 10-month-old’s sleep schedule with advanced AI technology and expert knowledge? Happy Baby helps you manage and track your baby’s sleep with real-time insights and actionable advice, making it easier to improve your baby's sleep routines. It’s an all-in-one solution that brings peace to your baby’s bedtime and nap time!

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Now that we know how much sleep your 10-month-old needs, let's take a closer look at what a typical sleep schedule might look like.

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What does a sample 10-month-old sleep schedule look like?

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Having a consistent routine is essential for your baby to know what to expect, which can make bedtime and naps smoother for everyone. A good routine helps regulate your baby’s internal clock, which is key for restful sleep.

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Benefits of a consistent routine:

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• Improved sleep patterns: A set routine makes it easier for your baby to fall asleep and stay asleep.
• Emotional security: Babies thrive on predictability and feel more secure when they know what’s coming.
• Reduced stress: Knowing when and where sleep happens reduces overtiredness and anxiety.
• Easier transitions for parents: Having a routine allows you to plan your day around naps and bedtime.

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Here’s an example of a 10-month-old's sleep schedule with 2 naps:

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Important note: Not every day will follow this schedule exactly. Flexibility is key, but keeping naps and bedtime consistent can help regulate your baby’s internal clock.

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If your baby resists naps or wakes up frequently, adjusting wake windows or bedtime might help. Let’s explore some tips to improve your baby’s sleep.

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Why is my baby struggling with sleep, and how can I fix it?

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Even with a solid sleep schedule, some nights can feel like a never-ending cycle of feeding, rocking, and waking. Guess what? That’s normal, too! Your baby is constantly growing and learning new things, which means some sleep disruptions are to be expected. The key is to find the balance between structure and flexibility, all while staying in tune with your baby’s sleep cues.

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If your baby is struggling with sleep, their wake windows might need adjusting. The time your baby stays awake between naps and bedtime directly affects how well they fall and stay asleep. Too short, and they may not be tired enough. Too long, and they can become overtired, making it harder to settle.

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Are wake windows too short or too long?

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For a 10-month-old, wake windows are typically 3 to 4 hours between sleep periods. If your baby stays awake too long, they might become overtired, which can lead to more night-wakings or shorter naps.

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• Morning wake window: 2.5 to 3 hours
• Between naps: 3 to 4 hours
• Before bedtime: 3.5 to 4 hours

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Tip: Try adjusting wake windows by 15-30 minutes if your baby is resisting sleep. Sometimes, even small tweaks can make a big difference.

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Is your bedtime routine helping or hurting sleep?

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Consistency is crucial when it comes to bedtime. Babies thrive on routines, and a soothing bedtime ritual signals that it’s time to wind down. Here are a few ideas to create a relaxing bedtime routine:

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• A warm bath or a gentle massage
• Putting on cozy pajamas
• A short bedtime story or lullaby
• Dim the lights or draw the curtains to signal it’s time for sleep
• Final feeding to ensure your baby is full

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Repeating these steps nightly will help your baby settle down and fall asleep more easily.

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Friendly reminder: Consistency is key, but don’t stress about making it perfect. Your baby’s sleep routine should be comforting, not stressful!

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Learn how to further soothe your baby to sleep with our blogs: Baby Songs - Lullabies for Babies to Go to Sleep and Lullaby Music for Babies to Sleep Instantly.

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Now that we’ve covered wake windows and bedtime, let’s look at common challenges that can disrupt your baby’s sleep and how to handle them.

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Common challenges and how to handle them

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At 10 months, your baby is navigating a phase of major growth and development, and with that comes some sleep struggles. You might be noticing things like more frequent night-wakings, resistance to naps, or an overall change in their sleep patterns. While this can be challenging, it’s important to remember that these bumps in the road are completely normal and usually temporary. Let’s take a look at some of the common challenges you might be facing and how to handle them in a way that provides comfort and consistency for both you and your baby.

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Is your baby struggling with separation anxiety?

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By this age, your baby is becoming more aware of object permanence, which means they now know you exist even when you leave the room—but they don’t always like it! This newfound awareness can lead to separation anxiety [3], which often shows up at bedtime or during the night, resulting in more frequent wake-ups or bedtime resistance.

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To help your baby adjust to being on their own and make bedtime a little easier, try the following:

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• Practice saying short goodbyes during the day. For example, a simple "Bye-bye, Mommy will be back soon" can help them get used to the idea of you leaving and returning.
• Introduce a comfort item, like a soft blanket or stuffed toy. Having a familiar object can offer your baby some comfort and security when they’re on their own.
• If your baby wakes up during the night, offer gentle comfort without picking them up immediately. A calming voice or soft pat can reassure them without creating new sleep associations.

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Remember, separation anxiety is a normal part of your baby’s development, and with some time and patience, they’ll adjust.

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Is your baby taking too many naps?

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While daytime sleep is crucial for your baby’s overall well-being, too much daytime sleep can actually interfere with their nighttime rest. If your baby is having trouble falling asleep at night or waking up more frequently, excessive naps might be the culprit.

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Here’s how to find the right balance:

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• Nap duration matters: Aim for 1 to 2 hours per nap, totaling 2-3 hours of sleep during the day. If your baby naps too long during the day, it might be harder for them to settle down at bedtime.
• Ensure your baby is getting enough daytime calories to support better sleep at night. A balanced feeding schedule can help them feel full enough to sleep soundly.
• Tip: If your baby’s single nap stretches longer than 2.5 hours, gently wake them to help maintain a balanced sleep schedule.

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It's really great to focus on creating a nap routine that works well for them! By tuning into their energy levels and sleep needs, you can help ensure they feel refreshed throughout the day while still getting a good night's sleep. It's all about finding that perfect balance!

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Helpful guide: Sleep Schedule and Habits for 12 Month Old Babies to understand how sleep patterns change over time and when to start transitioning nap routines.

Managing naps and sleep routines can be tricky, but what if your baby is going through a sleep regression? Let’s take a closer look at this phase and what you can do.

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Could your 10-month-old be going through sleep regression?

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At 10 months, your little one might start waking up more at night or resisting naps thanks to big cognitive leaps, new physical milestones, or separation anxiety. It’s totally normal—just a phase of growth!

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While sleep regressions commonly occur at 4, 6, 8, 12, 18, and 24 months, not all experts agree that these phases happen at exact ages[3]. Instead, they may pop up sporadically as your baby hits different milestones. So, if you find yourself in a 10-month sleep regression, know that you’re not alone, and it’s temporary.

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Sleep regressions typically last anywhere from 2 to 6 weeks, and with patience, consistency, and a little extra comfort at bedtime, your baby will adjust. Keep up with your regular sleep routine, and try to avoid creating any new habits that might be hard to break later. Soon enough, your baby will be back to their regular sleep schedule! You've got this!