Babies are bundles of joy, but they’re also bundles of sleep—or so it seems. For new parents, understanding how much babies sleep and what a typical sleep schedule looks like during the first year can be both reassuring and essential for planning daily routines. While every baby is unique, there are general patterns that can help guide expectations and ensure your little one gets the rest they need to grow and thrive.
Why Sleep Matters for Babies
Sleep is critical for a baby’s development. During sleep, their bodies grow, their brains process new information, and their immune systems strengthen. Newborns, in particular, spend most of their time sleeping because their tiny bodies are working hard to adapt to life outside the womb. As they grow, their sleep patterns evolve, but sleep remains a cornerstone of their health and well-being.
Newborns (0-3 Months): Sleep All Day, Wake All Night?
In the first few months of life, babies sleep—a lot. Newborns typically sleep between 14 and 17 hours a day, but this sleep is spread out in short bursts of 2-4 hours at a time. This is because their tiny stomachs can only hold small amounts of milk or formula, meaning they need to wake frequently to eat.
At this stage, babies haven’t yet developed a circadian rhythm, the internal clock that regulates sleep-wake cycles. As a result, they don’t distinguish between day and night, which can lead to those infamous sleepless nights for parents. To help establish a routine, try exposing your baby to natural light during the day and keeping nighttime feedings calm and quiet.
3-6 Months: Longer Stretches of Sleep
By the time babies reach 3-6 months, their sleep patterns start to become more predictable. They typically sleep 12-15 hours a day, with longer stretches at night—sometimes up to 6 hours. This is when many parents begin to see the light at the end of the sleep-deprived tunnel.
During this phase, babies start to develop a more regular sleep-wake cycle. Naps become more structured, usually totaling 3-4 hours spread across 3 naps during the day. Nighttime sleep becomes more consolidated, though some babies may still wake for feedings.
To encourage healthy sleep habits, establish a consistent bedtime routine, such as a warm bath, a lullaby, or reading a book. This helps signal to your baby that it’s time to wind down.
6-9 Months: Solid Sleep and Separation Anxiety
Between 6 and 9 months, babies typically sleep 12-14 hours a day, including 2-3 naps. Nighttime sleep becomes more stable, with many babies sleeping through the night (defined as 6-8 hours without waking). However, this is also the age when separation anxiety can peak, making bedtime a bit more challenging.
During this stage, babies may wake up crying because they miss their parents or feel anxious when left alone. To ease this transition, try incorporating a comfort object, like a soft blanket or stuffed animal, and maintain a consistent bedtime routine. If your baby wakes at night, offer reassurance but avoid creating new sleep associations, like rocking them to sleep, which can become habits they rely on.
9-12 Months: On the Move and Sleeping Through
As babies approach their first birthday, they typically sleep 12-14 hours a day, including 2 naps. By this age, most babies can sleep through the night without needing to eat, though some may still wake occasionally due to teething, developmental milestones, or illness.
This is also a time of increased mobility, as many babies start crawling, pulling up, and even walking. All that activity can make them more tired, but it can also make them resistant to naps or bedtime. Stick to a consistent schedule and create a sleep-friendly environment by keeping the room dark, quiet, and cool.
Tips for Supporting Healthy Sleep Habits
- Establish a Routine: Consistency is key. A predictable bedtime routine helps signal to your baby that it’s time to sleep.
- Create a Sleep-Friendly Environment: Keep the room dark, quiet, and at a comfortable temperature. Consider using white noise to drown out household sounds.
- Watch for Sleep Cues: Yawning, rubbing eyes, and fussiness are signs your baby is tired. Putting them down before they become overtired can make bedtime easier.
- Be Flexible: While routines are important, it’s also essential to be adaptable. Growth spurts, teething, and illnesses can disrupt sleep, so be prepared to adjust as needed.
- Practice Safe Sleep: Always place your baby on their back to sleep, and keep the crib free of blankets, pillows, and stuffed animals to reduce the risk of Sudden Infant Death Syndrome (SIDS).
Every Baby is Different
While these guidelines provide a general framework, it’s important to remember that every baby is unique. Some may sleep more or less than the averages, and that’s okay. What’s most important is that your baby is healthy, happy, and getting the rest they need.
The first year of a baby’s life is a whirlwind of growth and change, and sleep is a big part of that journey. By understanding what to expect and creating a supportive sleep environment, you can help your baby—and yourself—get the rest you both need. Sweet dreams!
