3 Month Old Sleep Schedule
Evidence-based sleep schedule for 3-month-old babies with wake windows, nap times, and bedtime recommendations
Quick Summary
Sample 3-Month-Old Sleep Schedule
Based on a 7:00 AM wake-up time. At 3 months, patterns become more predictable as the 4-month sleep regression approaches.
Understanding Wake Windows for 3-Month-Olds
At 3 months, wake windows extend to 1.25-2 hours, with longer stretches as the day progresses:
- First wake window: 1.25 hours - shortest of the day
- Middle windows: 1.5-1.75 hours - building sleep pressure
- Last wake window: 2 hours - longest stretch before bedtime
Preparing for the 4-Month Sleep Regression
Around 3-4 months, your baby's sleep will permanently change as they develop adult-like sleep cycles. This is normal brain development, not a problem to fix!
Now is a great time to establish healthy sleep foundations: dark room, white noise, consistent bedtime routine. These tools will help navigate the upcoming transition smoothly.
Resources for sleep success
Analyze sleep patterns using SleepCycleHub, calculate your own recovery needs with SleepDebtFree, and design soothing audio environments via SoundScape.
Generate a Personalized Schedule
Use our free calculator to create a customized sleep schedule based on your baby's actual wake-up time and unique needs.
Create Custom Schedule →Disclaimer: This schedule is provided as-is based on general pediatric sleep guidelines. Every baby is different. These are suggestions, not rigid rules. Consult your pediatrician if you have concerns about your baby's sleep patterns.