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Three months, what a milestone! You’ve made it through the fourth trimester, and life with your baby might finally be starting to feel a little more predictable than the chaos of the first few weeks or even the first and second months where things were rapidly changing . Your little one is more social, alert, and engaged, and their sleep patterns are beginning to reflect a clearer rhythm between day and night.
At this age, many babies are capable of slightly longer wake windows and may even bless you with the occasional longer stretch of night sleep. Still, it’s normal for sleep to be inconsistent and for naps to feel all over the place as the 3-month mark is a period of rapid neurological development.
This guide will cover everything you need to know about your 3-month-old’s sleep, including sample schedules, wake windows, naps, bedtime routines, and how to prepare for the upcoming 4-month sleep regression.
If you’re still running on fumes, our team offers overnight newborn care and gentle sleep shaping support to help you and your baby rest easier. Check out our service areas and contact us today for a free consultation!
What does a 3 month old’s daytime & overnight sleep look like?
At three months, many parents start noticing the more prominent development of a natural routine taking shape. This is because your baby’s circadian rhythm (the internal clock that regulates sleep and wake cycles) is maturing, which means you may start to see longer stretches at night (with some babies starting to sleep though the night) and more predictable naps during the day.
That said, it’s still not time for formal sleep training which typically doesn’t start until 4 or 5 months, ideally after the four month sleep regression. At three months, most babies continue to wake for feeds and benefit from a flexible, cue-based rhythm rather than a rigid schedule. The goal is to build consistency through repeated routines, appropriate wake windows, and an environment that supports independent settling.
Whether you’re just starting to see more predictable patterns or still feeling like things are a bit scattered, our guides to newborn sleep schedules and Newborn Sleep Challenges guides can help you understand what’s normal right now.
Sample 3 Month Old Sleep Schedules
Every baby is unique, but most 3-month-olds are ready for 3–4 naps per day, depending on how long each one lasts. Wake windows are lengthening, so your day might feel a little less like constant cycling between feeding and sleeping.
Remember, these are flexible starting points, not strict prescriptions. Follow your baby’s cues, not the clock, while using these rhythms as a gentle guide. For more troubleshooting, check out our guides to Fixing Early Morning Wake Ups and Napping 101.
Early Riser
6:00am – Wake, feed, short activity
7:15am–9:15am – Nap 1 (longest nap of the day)
9:15am – Feed, activity
11:00am–12:00pm – Nap 2
12:00pm – Feed, tummy time, play
2:00pm–2:45pm – Nap 3
2:45pm – Feed, walk or floor play
4:45pm–5:15pm – Nap 4 (short catnap)
5:15pm – Feed, quiet play, start wind-down
6:30pm – Feed, bedtime routine
7:00pm – Asleep for the night
Later Riser
7:00am – Wake, feed, short activity
8:15am–10:15am – Nap 1 (longest nap)
10:15am – Feed, tummy time
12:00pm–1:00pm – Nap 2
1:00pm – Feed, short play
3:00pm–3:45pm – Nap 3
3:45pm – Feed, outdoor time or play mat
5:45pm–6:15pm – Nap 4 (catnap)
6:15pm – Feed, quiet activity, start bedtime routine
7:00pm – Bath, pajamas, final feed, cuddle
7:30pm – Asleep for the night
How long should three-month-old babies sleep?
A typical 3-month-old sleeps 14–16 hours total per day, including:
- 9–11 hours overnight (often with 1–2 night feeds)
- 4–6 hours of daytime sleep, spread across 3–4 naps
You’ll likely notice more consolidated nighttime stretches and shorter naps than before. While this might feel a little strange as nighttime sleep gets longer and naps get shorter, it’s actually completely normal! Your baby’s brain is organizing sleep cycles, even if it doesn’t feel predictable yet.
If you’re not sure whether your baby’s nighttime sleep habits are normal, check out Sleeping Through the Night for insight into what’s realistic at this stage.
Safe Sleep Habits for 3 Month Olds
Your baby may be starting to wiggle and experiment with rolling, so it’s a great time to review safe sleep guidelines from the AAP:
- Back sleeping: Always place baby on their back to sleep.
- Rolling: Stop swaddling once baby shows signs of rolling both ways (often around this age).
- Swaddling & sleep sacks: Transition to an arms-out sleep sack to allow for safe movement.
- Sleep surface: Keep the sleep surface flat and firm, no positioners, wedges or mesh guards
- Dressing for sleep: Dress in light layers to avoid overheating.
- Pacifier use: Offer a pacifier at sleep times if desired, as it may reduce SIDS risk.
If you’re transitioning out of a swaddle, explore our guide on Swaddling, and for more general safety guidance, see Safe Sleep Practices.
3 Month Old Wake Windows & Daily Routine
Wake windows (aka the amount of time your baby can comfortably stay awake) are probably now ranging from 60–120 minutes, depending on the time of day and your baby’s temperament. In general, the first wake window is often shortest with later ones stretching longer as the day goes on.
During these awake periods, your baby is rapidly building social and motor skills, so short bursts of play and connection are incredibly valuable. Keep following an eat, play, sleep rhythm to help structure the day.
Activities for daytime fun with a three-month-old
You’ve officially entered the “almost-a-baby-person” phase. Your little one is no longer just laying there, they’re smiling, cooing, and starting to show glimpses of a personality (and maybe some strong opinions on tummy time). You might be wondering, though: what exactly counts as “play” at that transitional stage?
Right now, play is all about gentle stimulation and making connections. Every small activity you do, making eye contact, chatting back and forth, or letting them kick and reach on a play mat, helps build coordination, visual tracking, and early motor skills. Their brain is working overtime to form neural connections that support learning and social-emotional development down the road.
Try rotating between short bursts of:
- Tummy time (even a few minutes builds strength)
- Talking or singing face-to-face so baby can mimic expressions
- High-contrast toys or soft books to strengthen visual focus
- Gentle movement—rocking, dancing, or slow stroller walks
- Mirror play, so they start recognizing faces
Think of “play” as your baby’s first form of learning. And bonus: offering the right amount of age-appropriate play during each wake window helps tire baby’s brain just enough to support smoother naps and longer nighttime sleep.
Nap Schedule for a 3 Month Old
At three months, naps are beginning to shorten and consolidate. You’ll likely see 3–5 naps per day, and it’s common for naps to last anywhere from 30 minutes to 2.5 hours.
How long should naps be for a 3-month-old?
Baby sleep cycles are now about 45–60 minutes long, so many naps will end after just one cycle. If your baby wakes up fussy after 30–40 minutes, they may need help connecting sleep cycles. Try gently stroking the bridge of their nose, a quick pick up, or using consistent sound with white, pink, or brown noise. You’ll also want to keep capping individual naps at 2-2.5 hours to protect nighttime sleep and maintain circadian rhythm development.
How many naps should my 3-month-old take?
Most 3-month-olds take 4 naps, spaced 60-120 minutes apart. Occasionally, you might see a day with 5 naps if they had short naps earlier in the day, or a day with 3 naps if they’re on the longer side. As wake windows lengthen, the day will gradually shift toward 3–4 naps by month’s end.
If naps are still a daily battle, explore our guide to Napping 101 for expert tips on building better daytime sleep habits, or let our team support you with 24-hour newborn care.
Feeding & Sleep at 3 Months
Feedings remain closely tied to sleep. Most 3-month-olds still eat 6–8 times per day, with 1–2 feeds overnight. You may start to notice longer stretches between daytime feeds and one consolidated longer night stretch. Some babies may be sleeping through the night without feeds at this point, but it’s less common than you might be led to believe on social media.
Growth spurts are also common right now, and you may see a few days of cluster feeding or extra night waking to keep up with that increased activity. That’s normal and usually temporary. The best thing you can do is respond to hunger cues and focus on maintaining your bedtime routine to keep sleep on track.
If you’re thinking ahead, explore Starting Solids for guidance on your next big adventure (coming up around 4-6mo). Still thinking about your feeding options? Check out I Don’t Want To Breastfeed and Types of Formula for guidance, or learn about how Overnight Newborn Care & Breastfeeding works when you want to protect your rest while meeting your feeding goals.
What Is a Good Bedtime for a 3-Month-Old?
By three months, bedtime starts to feel more predictable — and maybe even a little calmer. For most babies, an ideal bedtime falls between 6:00pm and 8:30pm, depending on when the last nap ends and how long their wake windows are. You might also notice that the ideal window is a little earlier now than in previous months as baby’s circadian rhythm is maturing. The key is to begin winding down before baby becomes overtired, since overstimulation at this age can make it harder for them to settle (hello, witching hour!).
You might notice that your baby is beginning to recognize the steps leading up to bedtime, which makes this a perfect time to solidify your evening routine. If you need some extra hands at bedtime, our overnight newborn care might be the perfect fit.
3 Month Old Bedtime Routine
Your bedtime routine can still be simple, but you can start layering in a bit more sensory connection and predictability. At this age, babies love repetition and familiar cues to help their brains understand that sleep is coming.
Here’s an example of a short and cozy bedtime routine:
- Quiet, dimmed lights and soft voices for 10–15 minutes before starting
- Bath or wipe-down (optional — some babies still do better with every-few-days baths), lotion
- Diaper change and pajamas
- Swaddle or arms-out sleep sack, depending on whether baby is rolling
- Feed in a calm, dim space
- A short book or soft lullaby to cue “bedtime”
- Snuggle, then place baby in the crib drowsy but awake, turn on sound machine
This predictable rhythm helps baby start to self-soothe and reduces “false starts” (when baby falls asleep quickly but wakes again soon after).
If bedtime still feels chaotic, our team of Newborn Care Specialists can help you create a consistent routine and provide overnight support so you can get the rest you need.
Is there a three month sleep regression?
At 3 months, the 4-month sleep regression is right around the corner — but don’t panic. What’s really happening is a permanent developmental shift in how your baby sleeps. Sleep cycles mature, and babies move through lighter stages of sleep more frequently.
You can start preparing now by:
- Encouraging independent settling (drowsy but awake)
- Maintaining consistent routines
- Keeping the sleep environment dark, cool, and quiet
- Ensuring adequate daytime naps to prevent overtiredness
To become a pro at soothing your fussy baby, make sure to also brush up on your 5s of Soothing.
Sleep Training at 3 Months
While formal sleep training is still a few weeks away, gentle sleep shaping can absolutely continue to make things easier when a regression hits. If you haven’t already, you can start helping your baby build positive sleep associations like:
- Falling asleep in a consistent environment
- Using white noise
- Having a predictable bedtime routine
- Giving short opportunities to self-soothe before intervening
You can also learn more about How To Gently Sleep Train A Newborn Baby (Without Crying Yourself To Sleep), or connect with our team for personalized in-home support including overnight and 24-hour newborn care.
Frequently asked questions about sleep schedules at three months
Looking for quick answers? Here’s our rapid-fire guide to sleep at three months old.
How many naps should a 3-month-old take?
3–5 naps per day, depending on nap length and wake windows.
How long should naps last?
30 minutes to 2.5 hours.
When will my baby sleep through the night?
Some babies begin sleeping 6–10 hour stretches, but most still wake for 1–2 feeds.
What’s a good bedtime?
Between 6:00 pm and 8:30 pm.
Is there a 3-month sleep regression?
Not officially, but increased alertness can temporarily disrupt sleep.
Should I start sleep training?
Not yet — focus on gentle sleep shaping instead.
For more support, explore our overnight newborn care, 24-hour newborn care, and sleep training services to help your family get the rest you need.
