Age-by-Age Sleep Guide
Evidence-based sleep recommendations from birth to 5 years
Newborns (0-3 months)
Total Sleep Needed
14-17 hours per 24-hour period
Typical Schedule
- 4-5 naps per day
- Wake windows: 45 minutes to 1.5 hours
- Longest sleep stretch: 2-4 hours (gradually increasing)
- No set schedule yet - follow baby's cues
What to Expect
Newborns don't have a circadian rhythm yet. They sleep in short bursts throughout the day and night. This is completely normal! Focus on safe sleep practices and responding to hunger cues.
Tips
- Keep daytime bright and active, nighttime dark and quiet
- Watch for sleepy cues: yawning, eye rubbing, fussiness
- Safe sleep: back to sleep, firm surface, no loose bedding
Helpful planning companions
Pair these milestones with visual routines from RoutineKit, track developmental highlights inside DayTrackr, and guide extended family with parenting frameworks from ParentWise.
4-6 Months
Total Sleep Needed
12-15 hours per 24-hour period
Typical Schedule
- 3-4 naps per day
- Wake windows: 1.5-2.5 hours
- Night sleep: 10-12 hours (with 1-2 feedings)
- Starting to develop a predictable pattern
Major Milestone
4-Month Sleep Regression: Around 4 months, babies experience a permanent change in sleep cycles. Sleep may become more fragmented. This is developmental and temporary!
Tips
- Establish a consistent bedtime routine
- Consider starting a dream feed if needed
- Begin sleep training if desired (consult pediatrician)
7-9 Months
Total Sleep Needed
12-15 hours per 24-hour period
Typical Schedule
- 2-3 naps per day
- Wake windows: 2-3 hours
- Night sleep: 11-12 hours (possibly sleeping through!)
- More consistent schedule emerging
What to Expect
Many babies transition from 3 naps to 2 during this period. Expect some schedule disruption as they adjust. The 8-10 month sleep regression may occur due to separation anxiety and new motor skills.
Tips
- Maintain consistent nap and bedtimes
- Allow independent sleep practice
- Comfort during separation anxiety without creating new sleep associations
10-12 Months
Total Sleep Needed
12-14 hours per 24-hour period
Typical Schedule
- 2 naps per day (typically solidified by now)
- Wake windows: 3-4 hours
- Night sleep: 11-12 hours
- Predictable daily rhythm
Common Challenge
12-Month Regression: Walking, talking, and increased independence can temporarily disrupt sleep. Stay consistent with routines!
Tips
- Stick to the 2-nap schedule as long as possible
- Ensure enough physical activity during wake windows
- Continue bedtime routine consistency
Toddlers (1-2 Years)
Total Sleep Needed
11-14 hours per 24-hour period
Typical Schedule
- 1-2 naps per day (transitioning to 1 around 15-18 months)
- Wake windows: 4-6 hours
- Night sleep: 10-12 hours
- One midday nap: 1.5-3 hours
Major Transition
2-to-1 Nap Transition: Most toddlers drop to one nap between 12-18 months. Signs of readiness include consistently refusing one nap, taking 30+ minutes to fall asleep, or early morning wakings.
Tips
- Transition gradually over 1-2 weeks
- Move bedtime earlier during transition period
- Maintain calm, consistent bedtime routine
- Be prepared for some pushback (it's developmental!)
Preschoolers (3-5 Years)
Total Sleep Needed
10-13 hours per 24-hour period
Typical Schedule
- 0-1 nap per day (most drop naps by age 4-5)
- If napping: 1-2 hours in early afternoon
- Night sleep: 10-12 hours
- Consistent bedtime becomes even more important
Common Challenges
- Bedtime resistance and stalling tactics
- Nightmares and night terrors
- Transitioning out of crib (around age 3)
- Fear of the dark or being alone
Tips
- Offer "quiet time" instead of forcing naps
- Use visual schedules and bedtime routine charts
- Limit screen time 1-2 hours before bed
- Address fears with comfort objects and nightlights
- Be firm but loving with boundaries
Important Note: These are general guidelines based on pediatric sleep research. Every child is different, and individual sleep needs can vary. Always consult your pediatrician if you have concerns about your child's sleep patterns or development.