Updated on
January 10, 2025
Sleep. It’s the holy grail of parenting, isn’t it? For new parents navigating the exciting but exhausting early months of their baby’s life, sleep often feels like an unpredictable puzzle. Just when you think you’ve cracked the code, your little one changes the game. Sound familiar? If your 3-month-old's naps are all over the place or nighttime stretches feel like a distant dream, you’re not alone—and you’re in the right place.
As your baby grows and thrives to a 3-month-old, you may notice a lot of changes in their sleep pattern. They may have difficulties falling asleep, take shorter naps during the day, or even skip a nap altogether. Hello, dear circadian rhythm, a.k.a. your baby’s internal clock! Just as you start adjusting to your newborn’s routine - your baby’s sleep starts maturing, causing some new nightly disruptions. Are you confused? Maybe even worried? Don’t be. We are here to help and guide you through these rocky roads! Interested in what lies ahead? More on 4-month sleep regression here.
Just remember: Every baby’s sleep schedule is unique, but there are ways you can understand your 3-month-old’s sleep patterns. One of them is a flexible sleep schedule!
You can be there for your baby when they need you, but you also get those most deserved sleep breaks!
At 3 to 4 months, your baby’s sleep pattern changes fundamentally. Although it's unlikely that a 3-month-old will stick to a predictable schedule, you may start to notice patterns emerging, such as the number of naps your baby takes, how much time they spend sleeping, and when they tend to wake up and fall asleep.
At Happy Baby, we understand how important it is for both parents and babies to get the rest they need. In this article, we will cover how a flexible sleep schedule works, what this schedule might look like, whether you can sleep train your 3-month-old, and wake windows for newborns.
At 3 months, your baby’s sleep becomes more structured, with about 14–17 hours of sleep per day, divided between nighttime sleep and naps. Nighttime stretches may range from 4–6 hours at a time, giving parents some much-needed rest. However, frequent wakings are still common, especially during growth spurts.
During the day, your baby might take 3–4 naps, totaling 4–5 hours. Nap lengths vary, with some lasting 30 minutes and others stretching to 2 hours. But don’t get too worked up if your baby sleeps more or less than described - just remember: your baby is unique, and so are their sleep needs. Your baby will tell you when they’re tired. Simply pay attention to your baby’s cues—rubbing their eyes, yawning, or fussing often signals: “Mum, Dad, listen up! I’m ready for a nap.”
Remember, while patterns may emerge, flexibility is key. Your baby’s biological rhythm is still developing, and growth spurts or milestones can temporarily disrupt sleep routines. So, what does a flexible schedule look like, you might ask? Let’s check that out below:
🧑🍼Feeding: Offer breast or bottle every 3-4 hours during the day.
⏰Wake Windows: Stick to age-appropriate wake windows of 1.5–2 hours.
😴Naps: 3 to 4 naps a day are common at this stage. Naps can range from 30 minutes to 2 hours, depending on your baby’s needs.
💤Bedtime: The ideal bedtime for a 3-month-old is usually around 7:00–8:00 pm, but some babies may need a slightly later bedtime depending on their wakefulness during the day.
Keep in mind: Your baby’s sleep rhythm is distinct and influenced by many factors, such as age, temperament, and daily mood. If things don’t go as planned, practice patience. Your baby isn’t a clockwork machine but a little human who needs flexibility, security, and understanding to grow and thrive, especially during these early months.
In the next section, learn how a sample sleep schedule might look for a 3-month-old.
By 3 months, your baby’s sleep is beginning to follow a more structured pattern, though some unpredictability is normal. Here’s how a typical day might unfold:
When your baby is 3 months old, they usually wake up between 6:00 AM and 7:30 AM. After waking, your baby will need a feed, either from breastfeeding or formula, to start the day with energy. This first feeding is crucial to replenishing the energy lost overnight.
By 3 months, some babies may sleep up to 6 hours at night, though most babies will still wake up every 3-4 hours to feed, especially during growth spurts. Here’s what a typical bedtime might look like:
Tip: If your baby struggles to settle at night, try dimming the lights 30 minutes before bedtime to signal that it's time to wind down, read them a story, or listen to calming lullabies.
Not sure how much sleep your baby needs? Happy Baby helps you understand your baby’s sleep patterns and creates a personalized sleep schedule – for restful days and nights!
Every baby’s routine will look slightly different, but here’s an example of a 3-month-old sleep schedule. Just keep in mind that your baby’s schedule may differ. This is just one of many examples of how a day can play out, as every baby has their own specific sleep needs.
As your baby grows and thrives, their sleep pattern changes. If you are curious about a sleep schedule for babies 0 to 2 months, check out the following articles:
Sleep schedule 1-month-olds and Sleep schedule 2-month-olds.
Always keep your baby’s sleep cues in mind when following a schedule. If your little one seems overtired, consider shortening wake windows. But if you are still struggling to figure out your baby’s sleep routine. Happy Baby can help! It provides you with a tailored sleep schedule and insights into your baby’s sleep patterns - bringing ease into your days and nights.
You might not want to hear this, but the answer is No. At 3 months old, your baby’s sleep cycles are still developing, making it too early for any sleep training techniques. However, this is a wonderful time to introduce gentle sleep habits that can help your baby build a solid foundation for better sleep in the months ahead.
Why wait?
Babies at this age are still learning to regulate their sleep and wake cycles. Sleep training is usually recommended for babies aged 4–6 months or older, as they have more mature sleep patterns.
These gentle techniques can help create a positive sleep environment and set the stage for long-term success:
Sleep at 3 months can feel like a rollercoaster. While many babies start sleeping longer stretches at night, others may experience challenges that leave parents wondering what’s going wrong. Here’s a breakdown of the most common issues—and how to tackle them:
1. Frequent night waking's
It’s normal for a 3-month-old to wake during the night for feedings, as their tiny tummies still need nourishment every few hours. However, if your baby is waking more frequently than expected, it also might be due to growth spurts, discomfort, or underlying issues.
What to do:
More on Sleeping through the night: How baby sleep develops
2. Day-night confusion
Some babies still mix up their days and nights, leading to long naps during the day and restless nights.
What to do:
3. Overtiredness
Babies who stay awake too long during the day can become overtired, making it harder for them to fall asleep or stay asleep.
What to do:
At 3 months, sleep challenges are normal as your baby adjusts to a more regular routine. By focusing on their needs and staying consistent, you’ll help them develop healthy sleep habits that set the stage for restful nights ahead.
Understanding how much sleep your baby needs as they grow can help you create a routine that works for both of you. Babies’ sleep patterns change rapidly in the first year, making it essential to adjust schedules as they transition through developmental milestones.
Below, you’ll find a helpful chart outlining general sleep guidelines by age. Remember, every baby is unique, so use this as a framework—not a strict rulebook.
Now that your baby is 3-month-old, they are still sleeping 14–17 hours daily, with sleep divided between nighttime rest and 3–4 daytime naps. But don’t worry if your baby is not following the same routine. There is nothing to panic about. Every baby has a different sleep rhythm.
But, as they grow, you’ll notice longer stretches of them being awake and taking fewer naps. These changes often feel sudden, but they’re part of your baby’s natural development. Embrace and cherish the moments you spend with your baby as they are growing older!
By the time your baby reaches three months, you’ll start to notice longer periods of wakefulness as they begin to explore the world around them. Wake windows increase, lasting between 1.5 and 2 hours and sometimes up to 2.5 hours for older babies. However, their sleep schedule may still be inconsistent, with frequent naps needed throughout the day.
If you're unfamiliar with the term "wake windows," be sure to check out our article Wake windows for babies: Tips & tricks for better sleep, where you'll find how suitable wake times can help your baby fall asleep more easily and sleep more soundly. Keep an eye out for early signs of tiredness, such as yawning, eye rubbing, or fussiness, to know when it’s time for a nap and to prevent your baby from becoming overtired.
Now, as your baby is 3 months old and is becoming more aware of the surroundings and is responding to your voice, facial expressions, and gentle interactions, these awake periods are a great opportunity to bond with your baby. Use these moments for soft activities like talking, playing, or cuddling. As your baby’s sleep-wake cycle becomes more predictable, it will be easier to create a routine that works for both of you.
In the first 12 weeks, wake windows for newborns gradually lengthen as your baby grows. Here’s a quick guide to typical wake times by age:
At 3 months, your baby’s sleep routine starts to become more consistent, with 14 to 17 hours of sleep a day, spread across 3–4 naps and longer stretches of nighttime sleep. While some babies may sleep for 6–8 hours at night, others might still wake for feeds.
Factors like growth and development still influence a 3-month-old’s sleep patterns, so flexibility is key. Watch for signs like yawning or eye rubbing to know when it’s time for a nap, and continue supporting your baby’s sleep habits with patience as they adjust to their changing rhythms.
Need more help? If you’re struggling to get your baby into a consistent sleep routine, Happy Baby helps you understand your baby’s sleep behavior by creating a personalized sleep schedule that works best for both you and your little one.
Are you unsure whether your baby has sleep regression and would like to understand your baby's sleep patterns? With Happy Baby, you can record your baby's sleep and create an individual sleep plan that helps you through the difficult phases.
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