Baby Sleep Guide — By Age & Stage
Evidence-based sleep guidance from newborn through 12 months, including wake windows, nap transitions, and safe sleep practices.
Sleep Needs by Age
0–3 Months
Total Sleep
14–17 hours
Wake Window
45–90 min
Naps
4–6 naps
Sleep is irregular and driven by feeding. Focus on safe sleep habits, not schedules. Swaddling and white noise are your best tools.
4–6 Months
Total Sleep
12–16 hours
Wake Window
1.5–2.5 hrs
Naps
3–4 naps
The 4-month sleep regression is real — sleep cycles mature. A good time to introduce a bedtime routine. Some babies are ready for gentle sleep training.
7–9 Months
Total Sleep
12–15 hours
Wake Window
2.5–3.5 hrs
Naps
2–3 naps
Separation anxiety and crawling milestones can disrupt sleep. Keep the routine consistent. Most babies drop to 2 naps.
10–12 Months
Total Sleep
11–14 hours
Wake Window
3–4 hrs
Naps
2 naps
Standing and walking practice can cause night waking. Offer extra daytime practice. Bedtime between 6:30–7:30 PM is ideal.
Safe Sleep Checklist
Always place baby on their back to sleep (reduces SIDS risk by 50%)
Use a firm, flat mattress with a fitted sheet — nothing else in the crib
Room-share (not bed-share) for at least the first 6 months
Keep room temperature 68–72°F (20–22°C)
Offer a pacifier at sleep time after breastfeeding is established
No blankets, pillows, bumpers, or stuffed animals until 12 months
Frequently Asked Questions
When should I hire a sleep consultant?
Consider professional help if sleep deprivation is affecting your health or functioning, if baby is over 4 months and waking 4+ times per night, or if you've tried multiple approaches without improvement. Sleep consultants typically charge $200–$600 for a full plan.
What's the best sleep training method?
There's no single best method — it depends on your parenting style and baby's temperament. Options range from gradual (chair method, pick-up/put-down) to more direct (Ferber, extinction). All evidence-based methods are safe when implemented correctly after 4 months.
Is it normal for babies to wake at night?
Yes. Night waking is biologically normal, especially in the first year. Newborns need to feed every 2–3 hours. By 6 months, many babies can go 6–8 hour stretches. By 9–12 months, most can sleep through the night with 1–2 feeds.
How do I handle the 4-month sleep regression?
This is a permanent developmental change, not a temporary regression. Baby's sleep cycles are maturing to adult-like patterns. Maintain your routine, darken the room, use white noise, and avoid creating new sleep associations (like rocking to sleep) that you'll need to undo later.
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