Getting Baby to Sleep (0-3 Months)
Module 1: The Basics of Infant Sleep, Soothing, and Safety

Sample Schedules

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Sample Sleep Schedules

Your baby’s sleep needs and how to meet them 

Published August 2024

AUTHORS

Melissa O’Neill, PhD PMH-C
Contributing Editor, Registered Nurse

Katie Sardone, PhD PMH-C
Head of Clinical, Licensed Psychologist & Perinatal Mental Health Specialist

Margaret Vadiee, PhD
Contributing Editor, Licensed Psychologist

These guides should be adapted as needed for your family but serve as a general guidepost for baby’s schedule at varying ages!

How much sleep does my baby need?

Neonatal sleep is made up of by Active Sleep (AS) and Quiet Sleep (QS)¹. 

  • AS is characterized by rapid eye movements, irregular breathing, body and limb movement, and high variability in heart rate. It is believed to play a role in the maturation of the central nervous system and facilitate growth and development.

  • QS is characterized by regular breathing, reduced eye movements, decreased body movements and low variability in heart rate. It is believed to play a role in energy maintenance, the release of growth hormones, and has a restorative function.

After 2 months of age, AS becomes REM (Rapid Eye Movement) sleep, and QS becomes NREM (non-Rapid Eye Movement).

Overall, there is a gradual increase in NREM and a decrease in REM sleep during the first two years of life. As your baby grows, so will their stomach. This will allow them to eat more, and in return, sleep for longer stretches. You can expect to see the hours of nighttime sleep increase as the hours of daytime sleep decrease, as your baby gets older. Keep in mind that changes in sleep often occur in tandem with development, specifically developmental milestones. It is normal to see some deviation from this schedule if your baby is going through a significant developmental milestone, such as rolling over, sitting up, or crawling, but should return to their normal sleep routine within a few days/weeks.

The American Academy of Pediatrics (AAP) recommends placing your baby on their back, on a flat, non inclined sleep surface, in the parents’ room, ideally for at least 6 months³.

What it might look like for you

Sample sleep schedules

Schedule for babies 2-4 weeks of age

Bottles should contain 2-4 ounces.

  • Feed sometime between 6am and 7am, then put baby right back down for nap

  • Nap, start time dependent on when baby ate

  • Wake if needed.

  • Playtime for 10-30 minutes with at least 5-10 minutes of tummy time.

  • Wake if needed.

  • Playtime for 10-30 minutes with at least 5-10 minutes of tummy time.

  • Wake if needed.

  • Playtime 10-30 minutes with at least 5-10 minutes of tummy time

  • Wake if needed.

  • This is typically a fussy time.  Avoid cluster feeding.  Try 5 minutes in  bouncy seat, 5 minutes in swing, 5 minutes tummy time

  • This can be a hard one, try to find somewhere baby will sleep for you.

  • Tummy time 5-10 minutes then start bedtime routine with bath (bathe every night).

  • Swaddle baby, place in the crib/bassinet on their back, white noise on loud, and lights out.  Allow baby to fall asleep independently.  Return after 2-4 minutes if baby is crying to soothe from the side of their bed.

Schedule for babies 4-8 weeks of age

Bottles should contain 4+ ounces.

  • Feed sometime between 6am and 7am.  Put baby down for a nap when they are sleepy. You will start to notice baby fighting this nap closer to the 8 week mark. Morning wakefulness is a great sign they are ready for the 8+ week schedule.

  • Nap, start time dependent on when baby ate and is sleepy.

  • Wake if needed.

  • Playtime, with at least 10-15 minutes of tummy time.

  • Wake if needed.

  • Playtime, with at least 10-15 minutes of tummy time.

  • Wake if needed.

  • Playtime, with at least 10-15 minutes of tummy time.

  • Wake if needed.

  • This is typically a fussy time.  Avoid cluster feeding.  Try 10 minutes in a bouncy seat, 10 minutes in swing, 10 minutes tummy time.

  • Nap, this can be a hard one, try to find somewhere baby will sleep for you.

  • Tummy time 10-15 minutes then start bedtime routine with bath (bathe every night)

  • Swaddle baby, place in the crib/bassinet on their back, white noise on loud, and lights out.  Allow baby to fall asleep independently.  Go in after 4-8 minutes if baby is crying to soothe from the side of their bed.

Schedule for babies 8-16 weeks of age

Bottles should contain 5+ ounces.

  • Feed, wake if needed, then playtime with at least 10-15 minutes of tummy time.

  • Minimum of one hour.

  • Feed, wake if needed, then playtime with at least 10-15 minutes of tummy time.

  • Minimum of one hour.

  • Feed, then playtime with at least 10-15 minutes of tummy time.

  • Minimum of one hour.

  • Feed, then playtime with at least 10-15 minutes of tummy time.

  • Maximum of 45 minutes. Note that this can be a tough one!

  • Tummy time 10-15 minutes the begin bedtime routine with bath (bathe every night).

  • Swaddle baby (or place in sleep sack if swaddle has been taken away), place in crib/bassinet on their back, white noise on loud, lights out. Allow baby to fall asleep independently. Soothe after 8-10 minutes from the side of their bed if baby is swaddled. Allow baby to self soothe if swaddle has been taken away.

About the authors

Melissa O’Neill, BSN
As an RN specializing in NICU and Labor & Delivery for 15+ years, Melissa is also a mother of 3.

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Katie Sardone, PhD, PMH-C
Dr. Katie Sardone is a Licensed Psychologist and the founder of Behavioral Health Dallas, PLLC.

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Margaret Vadiee, PhD
Dr. Margaret Vadiee is a Licensed Psychologist and a former Adjunct Clinical Assistant Professor at Southern Methodist University in the Psychology Department.

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Resources our Experts Love

  • NIH Safe to Sleep Resources ↗

  • American Association of Pediatrics: Safe Sleep ↗

Nutritionists

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Adult mental health

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Couples mental health

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Infant & child mental health

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Sleep coaching

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Nutritionists • Adult mental health • Couples mental health • Infant & child mental health • Sleep coaching •

When to get
expert support

If you think you need expert support, this is a great reason to pop into office hours. Sometimes you might need more support, and that's okay!

Below are a list of examples of when and how to get that support:

  • You will have frequent visits to your pediatrician at first to monitor the baby's health and weight. Use this time to ask questions that have come up regarding baby’s feeds, sleep, skin, fussiness, and whatever else pops up.

  • If your is under 2 months of age and has a fever over 100.4, call your pediatrician

  • If your baby is crying constantly for more than 2 hours straight without stopping call your pediatrician

  • If your baby is not eating well, lacks an interest in feeds, spitting up excessively and/or spit up is projectile or discolored, call your pediatrician.

  • If your baby has a persistent diaper rash that isn’t improving, call your pediatrician.

  • If your baby has a white tongue that cannot be scratched away with your clean finger, call your pediatrician to check your baby for thrush. 

  • If your baby has not had a dirty diaper in over three days or is having hard, pebble-like stools, stool is gray, black or blood tinged, call your pediatrician. 

  • If the umbilical stump or circumcision site is not healing well, has drainage and/or a bad smell, call your pediatrician. 

  • If your baby is turning blue around the mouth or lips, call 911.

  • Always trust your parental instinct. If you feel like something is wrong, reach out to your trusted medical professional asap.

  • If you find yourself feeling down, anxious, or not like yourself, reach out to a mental health professional for support.  You can also call or text the National Maternal Mental Health Hotline at 833-852-6262 (available 24/7 in the US).

  • If you are in a moment of crisis, call 911 for emergency support and/or 988 for mental health support (available 24/7).

Have a question for your Coach?

Schedule time during their weekly office hours! We know not all questions come up on a schedule, which is why your Coach is also available outside of the sessions included in your Program.

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