Sleep Schedule for 3 month old

At 3 months, most babies need around 3-4 naps per day. Some might have a slightly longer morning and midday nap, with a shorter afternoon nap, and sometimes a quick 'catnap' later in the evening to bridge to bedtime. The total nap sleep usually ranges from 4-5 hours across the day. Flexibility is key, as their sleep patterns are still developing and can vary from day to day.

Nap lengths can vary quite a bit at this age. Ideally, you'll aim for naps that are at least one sleep cycle (around 30-45 minutes) but often longer, up to 1.5 to 2 hours, especially for their main morning and midday naps. Shorter 'catnaps' (20-30 minutes) are also common and perfectly fine, especially as a late afternoon nap to prevent overtiredness before bed. The focus should be on their total daily sleep and preventing overtiredness rather than hitting specific minute targets for every nap.

Rather than a strict time-based schedule, focus on wake windows and sleep cues for a 3-month-old. A common pattern involves: a morning nap ~60-90 minutes after waking for the day, a midday nap ~60-90 minutes after waking from the morning nap, and a late afternoon nap ~60-90 minutes after waking from the midday nap. Sometimes a quick catnap (20-30 mins) is needed if the last nap ended early and bedtime is still a while away. Wake windows at 3 months are typically between 60-90 minutes. Putting them down *before* they become overtired is crucial for easier naps.

Yes, short naps (often called 'nap traps' or 'catnaps') are very common at 3 months! This is because babies at this age often struggle to connect sleep cycles during naps – a typical baby sleep cycle is around 30-45 minutes. If your baby wakes after one cycle and can't go back to sleep, the nap ends. What you can do: 1) **Watch wake windows:** Overtiredness is a big cause of short naps, so put them down *before* they show clear signs of overtiredness. 2) **Optimal sleep environment:** Ensure the room is dark, cool, and quiet (white noise can help). 3) **Encourage extension:** If they wake after 30 minutes, try to resettle them by patting, shushing, or picking them up for a contact nap. While not sustainable long-term, it can help them get more restorative sleep and practice longer stretches. 4) **Acceptance:** Sometimes, it's just a phase. Many babies naturally start extending naps around 5-6 months, so focus on overall sleep and happy wake windows.

Learning your baby's sleep cues and understanding 'wake windows' are key. **Sleep Cues:** Look for signs like yawning, rubbing eyes, staring blankly into space, decreased activity or engagement, slight fussiness, or turning away from stimulation. Put them down for a nap at the first signs of tiredness, *before* they become overtly fussy or overtired. **Wake Windows:** This refers to the maximum amount of time your baby can comfortably stay awake between sleep periods. For a 3-month-old, typical wake windows are generally 60-90 minutes. If they are awake much longer than this, they can become overtired, making it harder to fall asleep and stay asleep. Following these windows, rather than strict clock times, is often more effective at this age.