Creating your baby’s schedule can be confusing. When I had my first child six years ago, I frantically Googled “baby schedule” nearly every month because it was the one piece of information we did not get from the hospital after delivery. Sleep was so precious in those days, and it felt like our sleep depended on getting our daughter on the proper nap schedule. But I wasn’t sure what that should look like.
The results? I was overwhelmed with information. The good news is that there was a lot of information. The bad news is that it all seemed different and sometimes downright contradictory. It was difficult as a first-time mom to figure out what was ‘right’ and ‘wrong.’ However, six years later, as a mom of two and a pediatric sleep coach, the rules of a baby’s schedule have become much clearer.
What to Know About Your Baby’s Schedule
Before diving into sample routines, here are the key principles that make baby schedules easier and less stressful.
1. Avoid a Schedule Under Eight Weeks Old
If you are a newborn mom with a child under eight weeks old, my first advice is to avoid the stress of a schedule. You and your child are acclimating to this new world outside the womb and in parenthood. Simply introducing an eat-play-sleep routine and offering natural light with thirty minutes of waketime during the day is sufficient. Consider diving into schedules as your child matures and develops, generally after eight weeks.
2. Pay Attention to Your Baby’s Natural Rhythms
The first place to start creating your baby’s schedule is . . . your baby! Each child has a natural preference for sleep times and varies in their ability to stay awake. Some people are built to be ‘morning people,’ while others are ‘night owls.’ Babies are made to have different sleep rhythms. Baby sleep patterns emerge around ten weeks, when sleep becomes much more predictable.1 Start your schedule by determining when your child might naturally wake in the morning, and start with that first piece of information.
3. Schedule Using Wake Times
Time-based schedules are less appropriate for babies under 5-6 months of age due to the unpredictability of nap lengths. Before six months of age, a child is also much more prone to being overtired quickly, making a routine more appropriate. During this age, after you’ve determined a general wake-up time, I recommend applying the appropriate wake time for that age and your child. This can range anywhere from 1 to 2 hours. As your child matures and develops, their ability to stay up longer without impacting their sleep cycles will also increase. You will then apply that wake time from time awake to time asleep based on your previous sleep or nap time.
4. Use the Routine-Schedule Hybrid
Just because your child may not thrive on a time-based schedule doesn’t mean you can’t have any schedule. “But wait…you just said having a schedule for a child before six months is not recommended. So, what can I do?” This is where the routine-schedule hybrid comes in!
The best way to find consistency in your day is to keep your wake-up time the same every morning. This means that if your child is sleeping, you will wake them at their designated wake time so you can help them regulate their sleep cycles and aim for the first nap of the day to be at the same time every single day. After this first nap, your remaining naps will be based on wake times. These naps will vary. Once you get close to the late afternoon, you will end your last nap at the same time every day to maintain the same bedtime. This brings you back to a schedule of a predictable day and night!
5. Time-Based Schedules for Older Babies
A time-based schedule is much more appropriate for children ages six months and older. Their habits have matured, and naps will likely be much more predictable. Apply the same practices I have noted above, but instead of wake times, you will estimate one-hour naps and apply age-appropriate wake times to those nap times to create a time-based schedule.
6. Change the Schedule as Needed
If your schedule works, don’t fix it! The last thing to consider is to allow your child to tell you when they are ready for a schedule change. If their naps are solid and nights feel very good, there is no need to change the schedule or align to anything you might hear or see online. A schedule is meant to support their sleep, not complicate it.
Sample Baby Schedules by Age
Here are some sample schedules to consider for your baby:
Newborn (Create the Schedule by Wake Times!)
8 am – Wake-up (Try to keep this at the same time every day)
45 minutes – 60 minutes wake time based on the time the child has woken up
(4-5 naps)
7:00 pm – End the last nap
8:00 pm – Night Night!
4-6 Months (Create the Schedule by Wake Times!)
7:00 am – Wake-up (Try to keep this at the same time every day)
8:15 am – First nap of the day – ALWAYS
(Every nap after is 75 minutes – 120 minutes wake time, based on when the child wakes up)
5:00 pm – End the last nap!
7:00 pm – Night Night!
7-12 Months (Create a Time-Based Schedule!)
7:00 am – Wake-up time!
10:00 am – First nap of the day
2:30 pm – Second nap of the day
3:30-4:00 pm – End the last nap!
7:00 pm – Night Night!
12-18+ Months (Create a Time-Based Schedule!)
7:00 am – Wake-up time!
12:00 pm-2:00 pm – Nap time! Aim for 2 hours!
7:00 pm – Night Night!
The best advice for creating a schedule is to take your child’s lead. Most babies will start showing patterns of what works for them. Utilize wake times (also known as awake windows) as a starting point, and slowly move to a time-based schedule when your child is about six months of age. Good luck and happy scheduling!
Every baby is unique, and the best schedule is one that works for your family. Pay attention to your baby’s cues, stay flexible, and remember consistency and patience go a long way in building healthy sleep habits.
