Practical Guide for UK Parents

Baby Sleep Schedule by Age

From newborn chaos to toddler routine. Find the right balance of naps and wake windows for your little one.

If you're reading this at 3am, you are not alone. Sleep is the number one obsession for new parents, and for good reason.

A "schedule" for a baby isn't about rigid military timing. It's about finding a rhythm that prevents overtiredness (which causes more waking!) and ensures they get enough day sleep to sleep well at night.

Note: Every baby is different. Some need 12 hours of sleep, others thrive on 14. Use these ranges as a starting point, not a rulebook.

Quick Reference Chart

Age Wake Window Naps Bedtime
0–4 weeks 45–60 mins 4–7 9pm–11pm
1–3 months 60–90 mins 4–5 8pm–10pm
4–6 months 1.5–2.5 hrs 3–4 7pm–8pm
7–9 months 2.5–3.5 hrs 2–3 7pm–8pm
10–12 months 3–4 hrs 2 7pm–8pm
12–18 months 4–5 hrs 1–2 7pm–8pm
18–24 months 5–6 hrs 1 7pm–8pm

Want to track this easily?

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Newborns (0–3 months)

In the "fourth trimester", sleep is chaotic. Babies haven't developed their circadian rhythm (body clock) yet, so day and night are often reversed.

What to focus on:

  • Keep wake windows short: 45–60 mins max. Just enough for a feed and a nappy change.
  • Day vs Night: Keep days bright and noisy. Keep nights dark, boring, and quiet.
  • Late Bedtime: It is normal for newborns to go to bed late (9pm–11pm).

The Transition (4–6 months)

This is where the magic (and the regression) happens. The 4-month mark often brings a change in sleep cycles. Routines start to emerge.

Sample 5-Month Day

  • 07:00 Wake up
  • 09:00 Nap 1 (1.5h)
  • 12:30 Nap 2 (1.5h)
  • 16:30 Catnap (30m)
  • 19:30 Bedtime

Key Changes

Naps start consolidating. You'll likely move from 4 naps down to 3. The last nap is just a bridge to bedtime.

Tip: If the last nap fails, bring bedtime forward to avoid overtiredness.

Established Routine (7–12 months)

Most babies settle into a "two nap" day (morning and afternoon) around 7–8 months. This is often a golden period for predictability.

The 2-Nap Structure

Aim for a "2-3-4" pattern for wake windows:

2 hrs awake before Nap 1
3 hrs awake before Nap 2
4 hrs awake before Bed

Troubleshooting Common Issues

My baby only naps for 30 minutes
Short naps ("catnapping") are developmentally normal until about 5-6 months. Before then, they often can't connect sleep cycles during the day. To help, ensure the room is pitch black and try "resettling" them when they wake. If they won't settle, get them up and try a slightly longer wake window next time.
Early morning waking (4am/5am)
This is tough. Common culprits are:
  • Overtiredness: Paradoxically, going to bed too late can cause early rising. Try an earlier bedtime (6:30pm/7pm).
  • Hunger: They might genuinely be hungry.
  • Light: Even a tiny crack of light can reset their body clock. Blackout blinds are essential.
  • Temperature: 4am is the coldest part of the night. Check they are warm enough.
Fighting bedtime
If they are screaming at bedtime, they are likely overtired (you missed the window) or undertired (last nap was too late/long). Check the wake windows chart above. If the last wake window was too long, cortisol spikes and keeps them awake.

When to seek help

If your baby is unusually lethargic, difficult to wake, or you are concerned about their breathing (snoring/pauses), please contact your GP or Health Visitor. This guide is for general information only and is not medical advice.

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