Newborn Sleep Schedule by Age (0–3 Months)

I remember Googling Newborn Sleep Schedule by Age at 2 a.m. with one hand, while bouncing my wide-awake baby with the other.

Every chart I saw said something like, “Newborns sleep 14–17 hours in 24 hours.” Meanwhile, my baby seemed determined to prove she was a rare creature who needed absolutely none of that. One night she slept in 45-minute chunks. I cried more than she did. I kept wondering:

• Is she supposed to have a schedule already?
• Is it my fault she’s up all night?
• What if I’m missing some magic routine everyone else knows about?

If you’re in that blurry, coffee-fueled season right now, please hear me: I’ve been there, too. 💛

In the first three months, most babies don’t follow a strict schedule. They sleep in short bursts, wake often to eat, and mix up days and nights like it’s their job. But there are gentle patterns you can look for — average sleep totals, wake windows, and little routines that make life smoother.

In this post, we’ll walk through a realistic Newborn Sleep Schedule by Age (0–3 months), what’s normal (even when it feels wild), and simple, mom-friendly tips to help your baby get the rest they need — and help you feel a little more human again.

1. Big Picture : What Newborn Sleep Really Looks Like

Let’s start by lowering the pressure :

👉 Newborns do not have a by-the-clock schedule in the first couple of months.

Their internal clock (circadian rhythm) isn’t fully developed yet, so sleep is controlled by:

• Hunger
• Comfort
• Overstimulation/ tiredness

Most newborns :

• Sleep 14–17 hours total in 24 hours
• Wake up every 2–4 hours, day and night, to eat
• Have very short wake windows (time they can stay happily awake)
• May have day/night confusion (wide awake at night, deeply asleep during the day)

It’s not you, it’s just how tiny humans are built at first.

Mom note : Once I stopped expecting a “perfect schedule” and started focusing on patterns and cues, my stress level dropped a bit. Not gone (hello, newborn life), but better.

2. Newborn Sleep by Age : 0–4 Weeks

Total Sleep & Wake Windows

In those early weeks, most babies :

• Sleep 14–17 hours in 24 hours
• Are awake in 30–90 minute stretches (often on the shorter side)
• Wake every 2–4 hours overnight for feeds

A typical 24 hours might look like :

• Many short naps (30–90 minutes)
• No real “bedtime” yet — just cycles of feed → awake a bit → sleep
• Longest stretch of sleep might be only 2–3 hours

What to Focus On (Instead of a Strict Schedule)

At this age, your goals are simple :

• Feed on demand – frequent feeds help growth and milk supply
• Watch wake windows – try not to keep baby awake too long
• Look for sleepy cues like :
  • Yawning
  • Staring off
  • Red eyebrows
  • Sudden fussiness out of nowhere

Try putting baby down when they’re drowsy but still awake sometimes. They won’t always fall asleep on their own, but you’re gently giving them practice.

3. Newborn Sleep by Age : 1–3 Months

Around 1–3 months, things start to shift a little (I promise, just a little) :

Total Sleep & Wake Windows

Many babies at this age still sleep 14–17 hours in 24 hours, but :

• Wake windows stretch to 60–120 minutes
• They may start to have one longer stretch at night (4–5 hours), especially closer to 2–3 months
• They still usually need 1–2 nighttime feeds, sometimes more

A day might look like :

• 4–6 naps of different lengths
• A slightly more predictable “evening pattern” (fussier, cluster feeds)
• Gradually earlier “bedtime” as weeks go on

Gentle Structure You Can Start Using

You still won’t get a rigid schedule, but you can build a loose flow :

• Feed upon waking (instead of always feeding to sleep)
• Wake window → nap → repeat
• A simple evening wind-down routine (dim lights, quieter play, feed, cuddles, bed)

At this stage, many parents find that watching wake windows + sleepy cues is more helpful than obsessing over exact nap times.

Mom note : Around 10 weeks, I noticed my baby had one “naturally sleepy time” in the evening. I started calling that our “bedtime” and wrapped a tiny routine around it. That’s how our first real pattern was born.

4. Sample Newborn Sleep Rhythms (Not Rigid Schedules!)

These are just examples to help you visualize the Newborn Sleep Schedule by Age. Your baby will likely be a little different — and that’s okay.

0–4 Weeks : Example Day

• 6:00 a.m. – Feed, brief awake time, back to sleep
• 7:00–8:00 a.m. – Nap
• 8:00 a.m. – Feed, cuddle, 30–45 min awake, then nap
• 9:00–10:00 a.m. – Nap
• 10:00 a.m. – Feed, short awake period
• 11:00–11:45 a.m. – Nap

… and so on, cycling through feed → short awake time → sleep all day and night.

Night might look like :

• 11:00 p.m. – Feed, sleep
• 1:30 a.m. – Wake to feed
• 4:00 a.m. – Wake to feed
• 6:00 a.m. – Wake and start the “day”

1–3 Months : Example Day

• 7:00 a.m. – Wake, feed, 60–90 minutes awake
• 8:30–9:30 a.m. – Nap 1
• 9:30 a.m. – Feed, awake time
• 11:00–12:00 p.m. – Nap 2
• 12:00 p.m. – Feed, play, tummy time
• 1:30–2:30 p.m. – Nap 3
• 3:00 p.m. – Feed, awake time
• 4:30–5:00 p.m. – Short catnap

Evening :

• 5:30 p.m. – Feed, cuddles, possible “witching hour” fussiness
• 7:00 p.m. – Bedtime routine (bath some nights, pajamas, dim lights, last feed)
• 7:30–8:00 p.m. – Down for “night”
• Night feeds around 11:00 p.m. and 3:00 a.m. (timing varies)

Remember : these are illustrations, not rules. Your baby’s exact times and nap lengths will fluctuate.

5. Day/Night Confusion : Why Newborns Party at 2 a.m.

Many newborns are sleepier in the day and more alert at night. That’s because their internal clock hasn’t “synced” to the 24-hour day yet.

You can gently help reset things :

During the Day

• Keep lights bright and curtains open
• Talk, play, and engage during wake times
• Don’t try to keep baby awake for long stretches (they still need lots of sleep), but don’t treat daytime like night either

At Night

• Keep lights dim
• Use hushed voices and minimal eye contact
• Do quick, calm diaper changes
• Avoid noisy or stimulating play

Over time, this contrast helps baby understand that day is for more activity, night is for longer stretches of sleep.

Mom note : Once we stopped watching bright TV with all the lights on at 11 p.m. while feeding, and instead kept everything dim and quiet, she started doing one longer stretch at night. It didn’t happen overnight, but it definitely helped.

6. Safe Sleep Basics (Non-Negotiables)

I know you’ve probably heard this a hundred times, but it’s so important. Following safe sleep guidelines helps reduce the risk of Sudden Infant Death Syndrome (SIDS) and other sleep-related incidents.

The American Academy of Pediatrics (AAP) recommends :

• Back to sleep : Always place baby on their back for every sleep (naps and night).
• Firm, flat surface : Use a crib, bassinet, or play yard with a firm mattress and fitted sheet.
• No loose items : Keep the sleep space free of:
  • Blankets
  • Pillows
  • Bumpers
  • Stuffed animals
  • Positioners or wedges
• Room-sharing, not bed-sharing (for at least the first 6 months, ideally up to 12 months), unless advised otherwise by your pediatrician.
• Stop swaddling once baby shows signs of rolling, and always swaddle according to safety recommendations.

If you’re ever unsure (especially with things like sleep positioners or fancy “sleep gadgets”), ask your pediatrician or check AAP sleep resources.

7. Practical Newborn Sleep Tips You Can Use Tonight

Let’s move from theory to reality. Here are some gentle, mom-tested tips:

1. Watch Wake Windows, Not the Clock on the Wall

Instead of asking “Is it nap time yet?” ask, “How long has my baby been awake?”

• 0–4 weeks : try 30–60 minutes awake before the next sleep
• 1–3 months : try 60–90 (up to 120) minutes awake

If you see sleepy cues earlier, it’s okay to start the nap sooner.

2. Create a Simple, Repeating Wind-Down

Even for tiny babies, a mini “routine” can signal that sleep is coming:

• Fresh diaper
• Swaddle (if still using) or sleep sack
• Dim lights
• Soft lullaby or shushing
• Feed
• A few minutes of cuddles

You don’t have to do a full bath and big production every night. Consistency matters more than complexity.

Mom note : Our routine was literally: diaper, PJs, lights down, feed, one song. That was it — and over time, it became her cue that nighttime was starting.

3. Use Movement and White Noise (Safely)

• Gentle rocking, swaying, or walking can help baby settle.
• White noise (a fan, machine, or app) can mimic the womb and block household sounds.

Keep white noise at a safe volume (about as loud as a running shower or less) and not right next to baby’s ears.

4. Accept That Some Naps Will Be Contact Naps

In those first months, many babies only nap well on you — in your arms, in a carrier, on your chest (while you’re fully awake). It’s okay to lean into that sometimes.

You can slowly introduce naps in the bassinet, but you don’t have to force every nap to look textbook-perfect.

5. Take Shifts or Ask for Help

You’re not meant to do every single night waking alone. If possible:

• Trade shifts with a partner (one does an early-night stretch, the other a later one).
• Ask family or a trusted friend to help with baby during the day so you can nap.

You need rest too — your health matters.

8. When to Talk to Your Pediatrician About Sleep

Every baby is different, but it’s always okay to reach out if something doesn’t feel right.

Call or mention sleep at your next appointment if:

• Baby never seems settled or content between feeds
• You suspect reflux, breathing issues, or pain
• Sleep is far outside the typical range and your gut says “something’s off”
• You’re so exhausted or overwhelmed that your own mental health is suffering

Your pediatrician can check for any underlying issues, reassure you about what’s normal, and help you adjust feeding or sleep strategies.

9. Gentle Expert Insight (Without the Overwhelm)

Sleep experts and pediatric organizations generally agree on a few core ideas for newborns :

• Newborns need lots of total sleep, but in short bursts.
• A consistent safe sleep environment is more important than a perfectly timed schedule.
• In the first months, it’s more realistic to build routines and patterns than strict schedules.
• Watching your baby’s cues and wake windows often works better than trying to force them into a rigid timetable.

In other words : you’re not behind if your 6-week-old doesn’t “sleep through the night.” You’re just living real newborn life.

You’re Doing Better Than You Think

Mama, if you’re reading this with tired eyes and a half-cold cup of coffee next to you, please know:

You are not failing because your baby wakes often.
You are not doing it wrong because your newborn doesn’t have a perfect schedule.
You are not alone in wondering if you’ll ever sleep normally again.

You are in one of the most intense, beautiful, exhausting seasons of motherhood. Every time you respond to those little cries, rock through another nap, or gently lay your baby down (even if they pop right back up), you are building their sense of safety in the world. That matters more than any chart.

Small things — like respecting wake windows, creating a cozy bedtime flow, and following safe sleep — can help, little by little. But you don’t have to fix everything tonight. You and your baby are allowed to learn this together. 💛

Let’s Chat : What Does Newborn Sleep Look Like at Your House?

I’d love to hear from you :

• How old is your baby, and what does their Newborn Sleep Schedule by Age look like right now?
• What’s been the hardest part — nights, naps, or trying to figure out a routine?
• Do you have any tiny tricks (even if they only work sometimes) that help your baby settle?

Share your experience in the comments — your story might be exactly what another tired mama needs to read at 3 a.m. tonight.

And if you’d like more gentle, practical support for newborn sleep, feeding, and real-life mom moments, join my email list so we can walk this season together, one wake window and one deep breath at a time.