Sleep schedules
Nurturing the Nurturer postpartum doula insights
In the first couple mths, you’re home with a newborn and they are super sleepy. It feels so easy. Like you’ve got this sleep thing down. A few little rocks in the chair or pats on the bottom and zzzzzzzzzzzzzzz. And then…they get a few months older and they are AWAKE! They suddenly become harder to settle into sleep. And then, the baby is overtired, which makes it EVEN MORE hard to fall asleep. We are all exhausted!! I’ve been right where you are.
Note: During the first 3-4 weeks of the newborn phase, there is no need to stress over implementing a schedule. You can simply try to do feedings every 2.5-3 hrs at a minimum during the day and loosely try to follow the eat/wake/sleep cycle as described below.
How to Create a Baby Sleep Schedule Right around 5-6 weeks old, is a good age to put babies on a sleep rhythm. This need not be to the minute. Think: round about timing here. but a good sleep routine / schedule can make ALL the difference when helping your baby start to settle into sleep easier. It also helps your anxiety if you worry about your baby getting enough/too much sleep but remember ‘close enough is good enough.’ When your baby is unsettled you can look at the time and think ‘oh wow it’s that time, no wonder he/she’s acting up’ or ‘it’s nearly nap time so I’ll put you down now as you are unsettled’.
1. Components of a good schedule. First, let’s explore what a good schedule may involve. Lets’ lay out all the pieces and then place them where they seem to fit best. Morning wake up time Nap times Number of naps Feeding times Play times Bed time
2. Getting the eat/wake/sleep cycle down. The eat/wake/sleep cycle is a great way to help your baby transition to a great schedule. First, the baby wakes from sleep and EATS a full feeding. Second, the baby is AWAKE to play for an approximate designated period of time. Lastly, the baby goes back to SLEEP for a nap or bedtime after showing a sleepy cue (e.g. a yawn, fuss or eye rub). This cycle repeats itself throughout the day, and during the night (if the baby is still taking night feeds) the cycle is simply EAT/SLEEP. The baby would eat and then go back down to sleep until he needed another feeding.
3. How does a schedule help sleep? Routines and schedules help our children learn what to expect. Like I’ve said before, the world is a very chaotic place for children, and routines provide a sense of safety and security overtime. They also help your child feel confident and comfortable, knowing what comes next in a day to day routine. Routines also help cue children for sleep. After a certain series of events (like play, then lunch, then pre-nap routine for example) a child will learn to expect sleep shortly thereafter if it is done similarly every day. In addition, if your child goes to sleep for naps and bedtime at approximately the same time every day, they will likely be tired around the same time every day.
4. Sample schedules. Here are just a few examples of schedules to help get you started. Ultimately you will need to look at what your baby is telling you with regards to wake time and duration of naps. I have used a 7:00 am wake up time and a 7:30 bedtime. So you will notice that is what the sample schedules revolve around. Use these schedules as a tool or guide to help you and then adjust the times so they best serve your child and your family. Any wake up time between 6-8 am is ideal, and any bedtime between 6-8 pm is ideal. So go ahead and choose a morning wake up time and a bedtime and then fill in the naps and feedings throughout the daytime.
And lastly before you get started, REMEMBER…always feed your baby when he is hungry, always add in more feedings when needed, and know all times are just approximate. Children aren’t robots; flexibility is key!
2.5 hr schedule: A schedule common anywhere from 1 to 3 mths. Always add in more feedings if needed. For the first few mths, you can try cluster feeding every 2 hrs in the evening. Most babies are very fussy during that time, and regardless if they were truly hungry or not, nursing them helped get us through that tough part of the day. 07:00 am wake up for the day, eat, play 08:00 am nap 09:30 am wake, eat, play 10:30 am nap 12:00 pm wake, eat, play 1:00 pm nap 2:30 pm wake, eat, play 3:30 pm nap 5:00 pm wake, eat, play 6:30 pm bedtime routine, bath, bottle 7:00 pm bed, down for the night 10-11 pm Dream feed (if desired) 11 pm-7 am night feeds (as many as your baby needs)
Note: the dream feed typically becomes more disruptive than helpful after the 4 mth mark. It is only intended to be helpful when your baby is still young. It’s up to you if you think it will help. There are both pros and cons. Honestly, I think it could go either way.
3 hr schedule: A schedule common from 2-6 mths. Some babies can tolerate a 3 hr schedule earlier than 2 mths old. It really depends on how much your baby weighed at birth, how long your baby can stay awake, and how many feedings your baby requires during the daytime. If you are feeding more frequently than every 3 hrs during the night, you may want to stay on a 2.5 hr schedule for a bit longer until your baby drops a night feeding. The theory behind it is the more feedings your baby receives during the day, the less he may need during the night. Some babies are ready to move on to the 3.5 hr or 4 hr schedule around the 4 mths mark, while other babies need to remain on a 3 hr schedule for a bit longer. Again, listen to your baby and do what you think is best.
07:00 am wake up for the day, eat, play 08:30 am nap 10:00 am wake up, eat, play 11:30 am nap 1:00 pm wake up, eat, play 2:30 pm nap 4:00 pm wake up, eat, play 5:00-5:30 pm cat nap 7:00 pm bath, bedtime routine, eat, down for the night 10-11 pm dream feed (if desired)11 pm – 7 am night feeds as needed
3.5 hr schedule: A transitional schedule to use during the 3-6 mths age range if needed before moving to a 4 hr schedule. Sometimes this is skipped all together and the baby is moved straight from a 3 hr schedule to a 4 hr schedule. 07:00 am wake up for the day, eat, play 08:45 am nap 10:30 am wake, eat, play 12:15 pm nap 1:45 pm wake, eat, play 3:30 pm nap 5:00 pm wake, eat, play 7:00 pm bath, bedtime routine, bottle, down for the night 10-11 pm dream feed (if desired)11 pm – 7 am night feeds as needed
4 hr schedule (3 naps): A schedule common during the 4-6 mth age range. The 4 hr schedule is a huge milestone! Once your baby reaches the 4 hr schedule, he will basically be on such a feeding schedule indefinitely. As adults, it is most common to eat about every 4 hrs during the day. Once your baby is taking solids, you may end up adding 1-2 snacks during the day, which is totally fine. 07:00 am wake up for the day, eat (+solids if started), play 09:00 am nap1 1:00 am wake, eat (+solids if started), play 1:00 pm nap 3:00 pm wake, eat (+solids, if started), play 5:00-5:30 pm catnap 5:30 pm possibly solids during dinner with the family 7:00 pm bath, bedtime routine, bottle, down for the night 7 pm – 7 am night feeds if needed
Dream feed: This is usually the age range when the dream feed is dropped as it becomes more disruptive to sleep.
Note: During the 6-9 mth age range your child should be able to drop the third nap (the cat nap) and you will be down to 2 naps per day.
4 hr schedule (2 naps):A schedule common for 6+ mths 07:00 am wake up for the day, eat (+solids), play 09:00 am nap 11:00 am wake, eat (+solids), play 1:00 pm nap 3:00 pm wake, eat, play 5:00 pm dinner with family 7:00 pm bath, bedtime routine, bottle, down for the night 7 pm – 7 am night feeds if needed. Talk with your peadiatrician about what age would be appropriate for night weaning.
Note: When your baby is ready (usually during 6-9 mths) go ahead and drop from 3 naps to 2 naps. Then you will basically stay on this schedule (outside of maybe shortening naps and increasing wake time when needed) until your child is ready to transition down to one nap (typically during the 14-18 mth age range).
4 hr schedule (1 nap )A schedule common for 14+ mths 07:00 am wake up for the day, eat breakfast, play 09:30 am possible morning snack if needed 11:30 am lunch 1230-1:00 pm nap starts 3:00-4:00 pm nap ends 3:30 pm snack (or whenever nap ends) 5:30 pm dinner with family 7:00 pm bath, bedtime routine, cup or bottle with milk, down for the night.
Note: Once your child is ready to transition to one nap (typically during the 14-18 mth age range), you will remain on a similar schedule until your child stops napping.
Print these sleep routine charts to keep parents, grandparents and babysitters ALL on the same page.