A 3-Month-Old’s Sleep Schedule

Updated Jun 23rd 2022 | timer 3  min read

3 Month Old Sleep Schedule
Mandy Treeby

Written By Mandy Treeby Chief Baby Sleep Consultant

At 3-months-old your baby’s sleep schedule’s starting to take shape. They’re going from a very disorganized schedule to something more predictable. For example, you may notice they’ve been  staying awake longer in the afternoon, or at night.


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This raises a lot of questions, like “What is a 3-month-old’s sleep schedule?” or “How much should my 3-month-old sleep?”

We’re here to help!

A Sample 3-Month-Old’s Sleep Schedule:

This schedule is just a sample. Your baby’s unique, so instead of focusing on clock time when creating your sleep schedule, focus more on wake windows and sleepy cues.

Wake windows are the amount of time between sleep.

Sleepy cues are the signs your baby’s tired, like yawning or pulling their ears.

By using these two elements together, you can help shape your baby’s natural sleep rhythm to optimize their rest and nourish their development.

You can learn how to do this by  downloading the Smart Sleep Coach by Pampers™ - it guides you step-by-step so you can teach your baby how to fall asleep faster and stay asleep longer. And right now, 3-months, is the perfect time to start!

Sample Sleep Schedule for 3-Month-Olds with 5 Naps:

“Good morning!”

8:00 AM

Nap 1

9:15-10:15 AM

Awake 1 hr. 15 mins.

Nap: 1 hr.

Nap 2

11:30-12:45 PM

Awake: 1 hr. 15 mins.

Nap: 1 hr. 15 mins.

Nap 3

2:00-3:15 PM

Awake: 1 hr. 15 mins.

Nap: 1 hr. 15 mins.

Nap 4

4:30-5:45 PM

Awake: 1 hr. 15 mins.

Nap: 1 hr. 15 mins.

Nap 5

7:15-7:45 PM

Awake: 1 hr. 30 mins.

Nap: 30 Mins.

Bedtime Routine

9:00 PM

“Good night!”

9:30 PM

Awake: 1 hr. 45 mins.

Sample Sleep Schedule for 3-Month-Olds with 4 Naps:

“Good morning!”

7:00 AM

Nap 1

8:15-9:30 AM

Awake: 1 hr. 15 min.

Nap: 1 hr. 15 mins.

Nap 2

11:00 AM-12:30 PM

Awake: 1 hr. 30 mins.

Nap: 1 hr. 30 mins.

Nap 3

2:15-3:45 PM

Awake: 1 hr. 45 min.

Nap: 1 hr. 30 mins.

Nap 4

5:30-6:00 PM

Awake: 1 hr. 45 mins.

Nap: 30 mins.

Bedtime Routine

7:30 PM

“Good night!”

8:00 PM

Awake: 2 hrs.

Q: How Many Total Hours Should a 3-Month-Old Sleep?

About 15 hours total over a 24-hour period.

Q: Can a 3-month-old baby sleep through the night?

No. This is for two reasons:

Their circadian rhythms are still developing, and they don’t fully understand day and night. That will start to take shape around 3 months – the perfect time to start  sleep coaching with the Smart Sleep Coach by Pampers™.

Three-month-olds are growing very fast and wake up often for nourishing meals.

Q: How much nighttime sleep for a 3-month-old?

About 10-12 hours with sporadic wakeups for feedings and comfort.

Q: How much daytime sleep for a 3-month-old?

About 4-4.5 hours spread over 4-5 naps.

Q: What is a 3-month-old’s wake window?

Most 3-month-olds can be awake for an hour or two between sleeps.

Q: Is there a 3-month-old regression?

While there is no 3-month sleep regression, you may notice your baby’s sleep shifting and becoming more regular. This is because their circadian rhythm is forming and they’re becoming more consistent. That said, there will be a  regression around 4-months.

For more on sleep regressions, please read our article on why they happen and how to handle them.

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