Ensuring your little one gets enough quality sleep is one of the most important tools for their health, behaviour, and development – and your sanity! That’s where baby sleep routines come in.

A good sleep routine, including daytime naps, can transform your tired, fussy baby into a contented bundle of joy. It also helps you plan your day by giving guidelines on the best times of the day to be out and about.

Ready to start a routine or planning ahead for when bub is born? Here’s everything you need to know about baby sleep routines, including the recommended age-appropriate daily structure for all ages, from newborns to preschoolers.

Better sleep and clearer cues

The idea of starting a baby sleep routine shouldn’t be daunting.  

When I talk about baby sleep routines, I don’t mean a rigid, inflexible minute-by-minute schedule, but rather a level of predictability and stability that studies  have shown children need to support long-term healthy sleep.

By starting and ending the day at similar times (so their internal clocks are in sync) and structuring naps at around the same time can help your little one settle easier and achieve more restorative sleep.

Routines that work with your little one’s biological sleep windows also help you understand when your baby is tired and ready for sleep.

The baby sleep routine I recommend to my clients runs from 7.00 am to 7.00 pm. That’s because the majority of calories consumed during these times optimise night sleep during 7.00 pm to 7.00 am.

By using biological sleep and age-appropriate awake windows, we encourage the development of a longer lunchtime nap as this is the most important nap of the day – and one your little one will keep until the age of 2.5 to 3 years.

The trick is to get your little one on the right schedule and stick to it, but know how to read cues and modify the routine when needed. Some days they will sleep a little more; some a little less, just like us.

It’s important that your child has a comforting and predictable wind-down routine that signals to them that it’s time to relax and go to sleep. Interrupting your little one mid-play for a nap will almost certainly end in disaster!

Understanding the first few months

Newborns spend a lot of time sleeping – as much as 15-17 hours a day.

Unfortunately, it might not feel like it at the time! That’s because their sleep is not yet organised or developed.

The exact amount of sleep newborns need does vary from bub to bub. Some sleep more, some sleep less. It can also be affected by hunger. So, when following newborn baby sleep routines, variations of 15-20 minutes are normal.

In the very early days (1-2 weeks), you can usually just feed, burp and change your little one, and they’ll be ready to go back down for a nap.

However, it can take 3-4 weeks to establish a good routine. Consistency and patience are key. If your little one was born prematurely, I recommend using their corrected age until six months.

The first few months are about establishing basic rhythms and routines that will help your little one learn to sleep better. There are also a range of techniques to help navigate the newborn months that map out time for eating, napping, playing and awake time, as you get better at recognising tired signs and cues.

Awake windows change a lot from birth to six months. After that, they slow down. Babies under six months who aren’t consolidating sleep cycles will need frequent daytime naps, so they don’t become overtired before bedtime.

 Baby sleep and nap schedule by age

Now we’ve run through the basics of baby sleep, I’ll now break down baby sleep routines, including daytime naps, by age to make things super easy.

Remember, 15-20 minute variations are absolutely fine. Take your baby’s cues!

1. Newborn to 4 months

Newborn

Awake period: 45-60 mins

Number of naps: 3-5 naps, more if all naps are 30-45 mins long

Amount of day sleep: 3 hours 30 mins-4 hours 30 mins

Amount of night sleep: 10-12 hours

3-6 week sleep routine

Awake period: 45 mins-1 hour 30 mins

Number of naps: 3-5 naps, more if all naps are 30-45 mins long

Amount of day sleep: 3 hours 30 mins-4 hours 30 mins

Amount of night sleep: 10-12 hours

6-12 week sleep routine

Awake period: 1 hour 30 mins-1 hour 45 mins

Number of naps: 3-5 naps, more if all naps are 30-45 mins long

Amount of day sleep: 3 hours 30 mins-4 hours 30 mins

Amount of night sleep: 10-12 hours

2. Babies – 4-12 months

4-month sleep routine

Awake period: 1 hour 30 minutes-2 hours max

Number of naps: 3 naps, 4 if still catnapping

Amount of day sleep: 3 hours-3 hours 30 mins

Amount of night sleep: 10-12 hours

6-month sleep routine

Awake period: 2 hours

Number of naps: 2-3 naps

Amount of day sleep: 2 hours 30 mins- 3 hours

Amount of night sleep: 11-12 hours

8-12-month sleep routine

Awake period: 2 hours 30 mins-3 hours, 4 hours at the end of the day

Number of naps: 1-2 naps

Amount of day sleep: 2 hours-2 hours 30 mins max

Amount of night sleep: 10-12 hours

 3. Toddlers – 1-3 years

Toddlers need regular nap times, bedtimes, three recognisable meal times, and snacks.

Even when you have a predictable schedule, variations inevitably occur. Some days your toddler will eat or sleep a little more; other days, they'll eat and sleep less. They have their off days just like us. Growth spurts, runny noses, new teeth or a bad mood can all create variations in sleep.

A good indicator of whether your little one is getting enough sleep is to watch daytime behaviour. Are they happy and content? If so, they’re probably on a pretty good schedule.

However, if they’re fussy and demanding, they may need longer naps, an earlier bedtime, a later wake-up time, or all of the above.

While the average age to drop the morning nap is 15-18 months, some parents opt to drop the morning nap after experiencing 12-month sleep regressions.

My advice? Don’t drop the nap as it makes for a messier 18-month sleep regression due to overtiredness and building sleep debt.

12-month sleep routine

Awake period: 2 hours 30 mins-3 hours, 4 hours at the end of the day

Number of naps: 1-2 naps

Amount of day sleep: 2 hours-2 hours 30 mins

Amount of night sleep: 11-12 hours

15-18 month sleep routine

Awake period: 5 hours 30 mins, 4 hours-4 hours 30 mins at the end of the day

Number of naps: Dropping to 1 nap by 18 months

Amount of day sleep: 1 hour 30 mins- 2 hours

Amount of night sleep: 11-12 hours

18-24 month sleep routine

Awake period: 5 hours 30 mins, 4 hours 30 mins at the end of the day

Number of naps: 1 nap

Amount of day sleep: 1 hour 30 mins-2 hours

Amount of night sleep: 11-12 hours

4. Preschoolers – 3-5 years

Around the age of 24 months to three years, kids typically drop their daytime nap. So get ready to say goodbye to your daily ‘me time’!

If your little one is still having a lunchtime nap and it’s not interfering with night time settling – happy days! But, if you’re having issues with delayed bedtime sleep, it might be time to trim the nap down or drop it altogether – however much you still want it *weep*.

By the age of four, most children don’t nap in the day, and a preschoolers’ sleep schedule becomes more like that of an adult.

Awake period: 5 hours 30 mins-4 hours 3 mins at the end of the day

Number of naps: 1 nap/no nap (rest)

Amount of day sleep: 30-60 mins

Amount of night sleep: 11-12 hours

Expect bumps in your baby’s sleep routine

Sometimes baby and toddler sleep does go off track.

Often this is because of something small, for example, your little one’s schedule just isn’t right for them anymore, and they need some more awake time. Or their nap durations need to be tweaked a little.

Your baby or child’s sleep routine can also be derailed due to travelling, illness or special events that force you to deviate. Just make sure you get back on schedule as soon as possible.

A bump in the road is much easier for a well-rested child to navigate than a tired baby whose life is always in chaos!

Baby sleep routines: Do what feels right

While some parents are ready for a routine as early as six weeks, others use baby sleep schedules as a guideline. Whether you’re a stickler for the rules or prefer to go with the flow, do what feels right for you and your family.

Take the guesswork out of finding the right routine for your little one! Our age-appropriate sleep guides cover routines from three weeks to five years. They’re designed to help you better understand sleep needs, awake times, and how the guidelines work alongside your little one’s needs. If you would like to purchase a copy of our routines fill in the form below and we will be in touch.

If you would like a one-on-one chat about issues you’re having with your baby’s sleep routine, book a free 15-minute consultation today.