Baby Sleep Schedule by Age: Wake Windows, Naps and Sample Days

A predictable sleep rhythm is one of the biggest quality-of-life upgrades you can give your baby and yourself . But the "right" baby sleep schedule changes dramatically between newborn, 4 months, 6 months and 12 months — and forcing the wrong one is the fastest way to an overtired, fighting-sleep baby. This guide walks through age-appropriate wake windows, nap counts and total sleep needs from birth to 12 months, with sample schedules you can adapt to your day. It's grounded in responsive sleep principles and the latest Maternal Health Nurse guidance. If your baby is fighting naps or waking frequently, our free Sleep Regression Calculator tells you in seconds whether a developmental leap is the cause. The two rules that drive every baby sleep schedule Wake windows — how long baby can comfortably stay awake between sleeps. Get this right and naps fall into place. Total sleep over 24 hours — not just night sleep. Day sleep "tops up" night sleep, especially under 6 months. An overtired baby is harder to settle , wakes more often, and resists the next sleep — the exact opposite of what tired parents expect. Baby sleep schedule by age Newborn 0–6 weeks Total sleep: 14–17 hours / 24 hours Wake windows: 45–60 minutes Naps: 4–8 totally irregular — that's normal Don't try to schedule a newborn. Focus on feeding on cue, plenty of skin-to-skin, and exposure to natural daylight to help their body clock develop. Survival mode is allowed. 6–12 weeks Total sleep: 14–16 hours Wake windows: 60–90 minutes Naps: 4–5 The first hints of rhythm appear. A consistent bedtime routine bath, feed, song, dim light, cot becomes powerful from around 8 weeks. 3–4 months Total sleep: 13–15 hours Wake windows: 75–120 minutes Naps: 3–4 This is when the famous 4-month sleep regression hits — sleep cycles mature and babies start waking between cycles. Stick with responsive settling and the regression usually passes in 2–4 weeks. 5–6 months Total sleep: 12–15 hours Wake windows: 2–2.5 hours Naps: 3 Sample 6-month day: 7:00 am — Wake 9:00 am — Nap 1 45–90 min 12:00 pm — Nap 2 1–2 hours 3:30 pm — Nap 3 30–45 min 6:30 pm — Bedtime routine 7:00 pm — Asleep 7–9 months Total sleep: 12–14 hours Wake windows: 2.5–3.5 hours Naps: 2 The 3-to-2 nap transition usually happens around 7–8 months. Sample day: wake 7am, nap 9:30–11am, nap 1:30–3pm, bedtime 7pm. 10–12 months Total sleep: 12–14 hours Wake windo…