Baby Sleep Schedules PDF

Your Baby’s Sleep Schedule
a month-by-month guide
© HILARY COLE, 2019
www.hilarysleep.com 
TABLE OF CONTENTS
Understanding Your Baby’s Sleep Needs ....Page 3
The Right Bedtime for Your Baby ................Page 4
The First Few Weeks....................................Page 5
Weeks 6-12 .................................................. Page 6
3-4 Months .................................................. Page 7
5-7 Months .................................................. Page 8
8-12 Months ................................................Page 9
Toddler Schedule.........................................Page 10
How to Work With Me ................................ Page 11
About Hilary ................................................Page 12 

3
Understanding Your Baby’s Sleep Needs
There is just no escaping the fact that a well-rested child is a happier

child. And a well-rested parent is definitely a happier parent.
One way to help your baby learn to sleep as much as they need is to
make sure they’re on a schedule that’s right for their age. But these
little people aren’t as programmable as we’d sometimes like, so there
has to be flexibility. ☺
That’s why I suggest basing your baby’s nap times on “awake times”:
the amount of time your baby should be able to stay awake between
naps, according to their age.
Knowing just how long your baby should be able to stay awake can
help you avoid the #1 issue preventing your baby from sleeping well:
over tiredness. Using awake times helps you avoid the cycle of over
tiredness and have a (relatively) predictable schedule.
So, your new favourite habit will be checking the clock.
When your baby wakes up from a nap, or first thing in the morning,
just note the time. Then, according to your baby’s ideal awake time as
outlined in this guide, plan their next “put-down” time. This is your
best bet to avoid the all-too-common overtired cycle. 
Your Baby’s Sleep Schedule • © Hilary Cole Sleep Consulting

4
The Right Bedtime for Your Baby

In the early weeks, babies gravitate toward a 9 p.m.-9 a.m. idea of
nighttime. But over their first 3 months, your baby should gradually
shift (with your help) to somewhere around a 7 p.m. bedtime, making
it a 7 p.m.-7 a.m. night (with feedings).
A consistent bedtime sets the stage for your little one sleeping
through the night as soon as their body is ready; for some, it happens
as early as 3 months. For others, this milestone may happen a little
later, and may need some encouragement with a sleep-training plan.
If at any time you’re struggling with exhaustion, frustration,

postpartum depression or anxiety, don’t hesitate to get sleep
support; getting enough sleep is one of the biggest factors in
maternal well being. You can find out how to reach me at the
end of this guide. 

5
Month By Month Sleep Schedules
THE FIRST FEW WEEKS
Newborn babies are, well, a total miracle. You could probably spend
hours just staring at your little baby’s face.
But while Grandma and Aunt-so-and-so may want another pass

around of the new little bundle for another sniff and snuggle, your
baby actually can’t stay awake very long!
A newborn needs to sleep every 45-60 minutes.
At this age, your baby’s life is pretty much a constant routine of feed,
change, sleep.
And since nap lengths can be so unpredictable - anywhere from 30

minutes to 3 hours - there is no “schedule” at this age. What is most
important is that you allow your baby to be in a place where he or
she can fall asleep about 45-60 minutes after they wake.
In a perfect world (and the perfect world often takes effort), your
newborn will feed every three-to-four hours throughout the night, be
burped, and then put down drowsy-but-awake so they learn how to
fall asleep in the basinet/crib from an early age.

6
WEEKS 6-12
Your baby is becoming more alert and can tolerate a little more time
awake now.
You can gradually stretch that awake time during the day toward 90
minutes - the ideal awake time for a 3 month old.
Night sleep is still variable at this age, but those stretches of sleep at
night should be lengthening.
And remember, to help your baby learn to sleep more during the
night, they should feed, burp and go back to sleep, with almost no
awake time after each night feed.

7
3-4 MONTHS
By now, your new baby is starting

to show some personality and
becoming a bundle of fun.
By three months, your baby

should be stretching out those
night sleeps and having a feed or
two (max) in a 12-hour stretch.
The Sample Schedules in this guide are based on naps being 1.5
hours long, so the clock times are an estimate. As always, gauge your
baby’s nap time on the recommended awake time for their age:
Your 3-4 Month Sample Schedule:
Bedtime routine: 6:30 p.m.

Bedtime: 7:00 p.m.
Wake up: 6:30 a.m.
First Nap: 8 a.m. (~1.5 hours after wakeup)
Second Nap: 11 a.m. (~1.5 hours after wakeup)
Third nap: 2:00 p.m. (~1.5-2 hours after wakeup)
Fourth: 4:30 p.m. catnap (~1.5-2 hours after wakeup)
Note: if your little one is struggling to sleep as much as they should

and you’re feeling exhausted, know that it is possible to sleep-train
using a proven plan while still keeping a night feed at this age. 

8
5-7 MONTHS
By 6 months, the vast majority of paediatricians and sleep experts

agree that healthy babies who are growing well are ready to sleep
through the night without a feed.
The schedule below can include a night feed or not, depending on

your baby’s age, specific needs and the decision you make with your
health-care provider.

Bedtime: 7:00 / 7:30 p.m.
(possible night feeding between 2 and 4 a.m.)
Wake up: 6:30 a.m.
First Nap: 9 a.m. (~ 2.25 hours after wakeup)
Second Nap: 1:30 p.m. (~ 2.5 hours after wakeup)
Third Nap: 4 p.m. catnap (~ 2.75 hours after wakeup)

9
8-12 MONTHS
If they’re not already, your baby is definitely ready to sleep through

the night!
If you’re struggling to help your baby fall asleep independently and

you’re still having night wakings, then a proven sleep-training
program would help you and your baby immensely (you can find out
how to book a free call with me at the end of this guide).

Bedtime: 7:30 p.m. (latest)
Wake up: 6:30 a.m.
Nap 1: 9 a.m. (~2.5 hours after wakeup)
Nap 2: 1:30 p.m. (~2.75 hours after wakeup)
11-12 hours at night and ~2-3 hours of daytime sleep is appropriate

for your baby at this age.

10
TODDLER SCHEDULE
Most babies switch from 2 naps to 1 between 13 and 18 months.
Your One Nap-a-Day Schedule:

Bedtime: 7:30 p.m. (latest)
Wake up: 6:30 / 7 a.m.
Nap: 12 / 12:30 p.m.
As your toddler starts nearing 2 years, look to see if they need that
nap pushed to 1 p.m., rather than thinking they’re ready to drop it
because they’re fighting it a bit. Most children will need to nap until
about age 3 - that’s usually when napping in the day starts to make it
tougher for them to fall asleep at night. 

11
NEED MORE HELP? NO PROBLEM.
If all of this sleep-schedule business

sounds like an impossible dream,
then your baby probably hasn’t
figured out the one, crucial piece of
great sleep: falling asleep without
the help of a soother, rocking,
motion, or breast or bottle-feeding.
But here is the good news:

Every baby has it in them to learn.
Helping babies and young kids learn to fall asleep easily and on their
own is what sleep training is about, and it’s what I help families like
yours do every day.
Here’s how you can work with me:
Book a call: hilarysleep.com/free-call

Send me an email: [email protected]
Can’t wait another minute? ☺ Just pick up the phone: 604-789-0850
The call is free, and we can decide together how best to help your
little one learn to sleep like a dream. 

12
ABOUT HILARY
I am a mother of two - a girl and a boy. I’ve been

a certified sleep consultant, helping hundreds of
little ones learn to sleep through the night and
take great naps, since 2015.
I’ve also been a physical therapist for more than

15 years, which may be why I love delving into
research when it comes to making healthy
decisions for my family and making the best
recommendations for yours. I always ensure the
programs I use have been proven to be safe, effective and beneficial
for babies, young children and their parents.
Helping little ones develop healthy, independent sleep skills they will
take with them throughout their lives is my absolute passion. And I
love sharing in the relief and joy parents feel when the whole family is
finally sleeping through the night.
Whether you have a newborn, a 4-month-old or a spirited little

toddler, I will guide you through every step of helping your little one
become the confident, secure super sleeper I know they can be.
[email protected] | hilarysleep.com | facebook.com/hilarysleep

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What are the different sleep schedules for babies from newborn to 12 months old?

What are the different sleep schedules for babies from newborn to 12 months old?

What is the importance of establishing a consistent bedtime routine and bedtime for babies?

What is the importance of establishing a consistent bedtime routine and bedtime for babies?

Your Baby’s Sleep Schedule

© HILARY COLE, 2019

Understanding Your Baby’s Sleep Needs ....Page 3

The Right Bedtime for Your Baby ................Page 4

The First Few Weeks....................................Page 5

Weeks 6-12 .................................................. Page 6

3-4 Months .................................................. Page 7

5-7 Months .................................................. Page 8

8-12 Months ................................................Page 9

How to Work With Me ................................ Page 11

About Hilary ................................................Page 12

Understanding Your Baby’s Sleep Needs

There is just no escaping the fact that a well-rested child is a happier

So, your new favourite habit will be checking the clock.

Your Baby’s Sleep Schedule • © Hilary Cole Sleep Consulting

The Right Bedtime for Your Baby

If at any time you’re struggling with exhaustion, frustration,

Your Baby’s Sleep Schedule • © Hilary Cole Sleep Consulting

Month By Month Sleep Schedules

THE FIRST FEW WEEKS

But while Grandma and Aunt-so-and-so may want another pass

A newborn needs to sleep every 45-60 minutes.

And since nap lengths can be so unpredictable - anywhere from 30

Your Baby’s Sleep Schedule • © Hilary Cole Sleep Consulting

Your Baby’s Sleep Schedule • © Hilary Cole Sleep Consulting

By now, your new baby is starting

By three months, your baby

Your 3-4 Month Sample Schedule:

Bedtime routine: 6:30 p.m.

Note: if your little one is struggling to sleep as much as they should

Your Baby’s Sleep Schedule • © Hilary Cole Sleep Consulting

By 6 months, the vast majority of paediatricians and sleep experts

The schedule below can include a night feed or not, depending on

Your 5-7 Month Sample Schedule:

Bedtime routine: 6:30 p.m.

Your Baby’s Sleep Schedule • © Hilary Cole Sleep Consulting

If they’re not already, your baby is definitely ready to sleep through

If you’re struggling to help your baby fall asleep independently and

Your 8-12 Month Sample Schedule:

Bedtime routine: 6:45 p.m.

11-12 hours at night and ~2-3 hours of daytime sleep is appropriate

Your Baby’s Sleep Schedule • © Hilary Cole Sleep Consulting

Most babies switch from 2 naps to 1 between 13 and 18 months.

Your One Nap-a-Day Schedule:

Bedtime routine: 6:45 p.m.

Your Baby’s Sleep Schedule • © Hilary Cole Sleep Consulting

NEED MORE HELP? NO PROBLEM.

If all of this sleep-schedule business

But here is the good news:

Here’s how you can work with me:

Book a call: hilarysleep.com/free-call

Your Baby’s Sleep Schedule • © Hilary Cole Sleep Consulting

I am a mother of two - a girl and a boy. I’ve been

I’ve also been a physical therapist for more than

Whether you have a newborn, a 4-month-old or a spirited little

About Hilary ................................................Page 12 