As your baby nears the 3-month milestone, you might notice their sleep patterns shift. The newborn stage of what appears to be haphazard sleeping cycles is beginning to assume a more organized shape. Yet this transition phase can be confusing for many parents. Is my baby sleeping enough? Are these short naps typical? Why is my baby all of a sudden fighting sleep?
In this ultimate guide, we'll review everything you need to know for setting up a successful 3-month-old sleep schedule. From understanding wake windows to troubleshooting common sleep problems, we'll provide you with expert tips to assist you and your infant in getting the sleep that you both deserve.
What's the Sample Sleep Schedule for a 3-Month-Old Baby?
How Much Should a 3-Month-Old Sleep?
At three months, babies typically need 14-16 hours of total sleep in a 24-hour period. This tends to be broken up into:
- 10-11 hours of nighttime sleep (usually with 1-3 feedings)
- 3-5 hours of daytime sleep across 3-5 naps
Every baby is unique, so it is not a concern if your baby sleeps slightly more or less than these averages. What is essential is to observe your baby's cues and energy levels throughout the day.
How Long Should a 3-Month-Old Nap?
At this age, naps are still developing. You might notice:
- Morning naps: Often 30-90 minutes
- Midday naps: Sometimes longer, around 1-2 hours
- Afternoon naps: Usually shorter, 30-60 minutes
Many 3-month-olds take 3-5 naps per day, with the total daytime sleep ranging from 3-5 hours. Short naps (30-45 minutes) are common at this age as sleep cycles are still maturing. If your baby consistently takes short naps, you're not alone—this is developmentally normal.
What Time Should a 3-Month-Old Go to Bed?
Most 3-month-olds do well with a bedtime between 7:00-8:30 PM. Earlier than this might lead to early morning wakings, while later bedtimes can result in overtiredness.
A sample schedule might look like:
| TIME | ACTIVITY |
| 7:00 AM |
|
| 8:30 AM |
|
| 10:00 AM |
|
| 12:00 PM |
|
| 1:30 PM |
|
| 3:30 PM |
|
| 4:30 PM |
|
| 6:00 PM |
|
| 7:00 PM |
|
| 7:30 PM |
|
This sleep schedule can be adjusted based on your baby's individual needs and your family's routine.
What Are Wake Windows for a 3-Month-Old?
Wake windows—the amount of time your baby can happily stay awake between sleep time—are crucial for preventing overtiredness. The best wake windows for a 3-month-old are typically 60-120 minutes.
In the morning, your baby will be able to handle shorter wake windows (60-90 minutes), while they can handle 90-120 minutes later in the day. The last wake window prior to sleep tends to be the longest, at 90-120 minutes.
Watching for cues rather than strictly following the clock is key. Sleep cues that your baby will show are:
- Rubbing eyes
- Pulling ears
- Turning away from stimulation
- Getting cranky or fussy
- Slowing down
- Yawning
Why Do Babies Fight Sleep at 3 Months?
It can be frustrating when your baby seems tired but refuses to sleep. Several factors can contribute to this behavior:
- Overtiredness: When babies stay awake beyond their wake window, stress hormones like cortisol and adrenaline increase, making it harder to fall asleep.
- Developing awareness: At three months, babies become more interested in their surroundings and may resist sleep to continue exploring.
- Sleep environment issues: Too much light, noise or inappropriate room temperature can make settling difficult.
- Inconsistent routines: Babies thrive on predictability. Varying nap times and bedtime routines can contribute to sleep resistance.
If you want to learn more about helping your baby fall asleep faster and establish healthy sleep habits, check out our detailed guide: How to Help Your Baby Fall Asleep Faster.
Why Is My 3-Month-Old Baby Constantly Moving While Sleeping?
If you notice your 3-month-old moving a lot during sleep, rest assured this is typically normal. Babies spend more time in active sleep (similar to adult REM sleep) than adults do. During these light sleep phases, it's common to observe:
- Facial expressions (smiles, frowns)
- Twitching limbs
- Small cries or whimpers
- Rapid eye movements
- Changes in breathing patterns
This movement doesn't necessarily mean your baby is uncomfortable or not sleeping well. However, excessive movement could sometimes indicate:
- Temperature discomfort (too hot or cold)
- Digestive discomfort
- Itchy or irritating clothing
Is There a 3-Month-Old Sleep Regression?
While the 4-month sleep regression is more commonly discussed, some babies experience sleep disruptions around 3 months. This happens because:
- Development leap: Babies are developing new cognitive and physical skills that can temporarily disrupt sleep.
- Changing sleep cycles: Around this age, babies begin transitioning from newborn sleep patterns to more adult-like sleep cycles.
- Increased awareness: Growing interest in the environment can make it harder to switch off.
If you observe sudden shifts in your once-good sleeper, such as increased night wakings or reduced naps, your baby may be going through an early sleep regression. This usually lasts 2-4 weeks while your baby adjusts to new developmental skills.
Can the 4-month sleep regression occur at 3 months?
Yes, some babies reach this milestone a little sooner than others. The so-called "regression" is really a step forward in sleep development as your baby shifts to more mature sleep cycles.
How to Get a 3-Month-Old to Sleep Through the Night?
While most 3-month-olds aren't developmentally ready to sleep through the night without feedings, you can encourage longer stretches of sleep by:
- Establishing consistent routines: Create predictable bedtime and nap time routines that signal sleep time to your baby.
- Optimizing the sleep environment: Ensure the room is dark, at an appropriate temperature (68-72°F/20-22°C), and has white noise to mask household sounds.
- Feeding strategically: Consider having a more substantial bedtime feeding. Dream feeds (feeding an asleep baby prior to parents going to bed) benefit certain parents in maintaining the first block of nighttime sleep.
- Practicing good sleep hygiene: Put your baby down sleepy but awake to help them learn to self-soothe and fall asleep independently.
- Differentiating day and night: Create dayfeedings as lively and bright as possible and minimize nighttime feedings to a low-key, quiet, minimal effort.
Using a sound machine like the Momcozy Smart Baby Sound Machine can significantly help establish this consistent sleep environment.
How Do I Sleep Train My 3-Month-Old?
Traditional sleep training methods are generally not recommended until 4-6 months when babies have more mature sleep patterns. However, you can begin establishing healthy sleep foundations at 3 months by:
- Practicing drowsy but awake: Place your baby in their crib when they're sleepy but still awake to help them learn to fall asleep independently.
- Implementing consistent routines: Use the same sequence of activities before sleep (e.g., feeding, bath, pajamas, story, song).
- Setting the stage for success: Create an optimal sleep environment with appropriate darkness, noise level, and temperature.
- Following age-appropriate wake windows: Prevent overtiredness by respecting your baby's need for frequent naps.
- Giving brief opportunities to self-soothe: If your baby fusses slightly, wait a moment before responding to see if they can settle independently.
Remember that at 3 months, babies still need nighttime feedings, and responding to their needs builds security and trust.
FAQs About 3-Month-Old Baby Sleep Schedule
What Do I Do If My 3-Month-Old Needs the Pacifier to Sleep?
Using a pacifier for sleep is perfectly acceptable at this age. Benefits include:
- Satisfying natural sucking needs
- Providing comfort and security
- Potentially reducing SIDS risk
If you're concerned about multiple night wakings to replace the pacifier, you might:
- Consider offering multiple pacifiers in the crib
- Gradually reduce dependency by removing it once your baby is in deeper sleep
- Accept this phase as temporary—many babies outgrow pacifier dependency
Should I Swaddle My 3-Month-Old?
By 3 months, many babies are showing signs of rolling, which means traditional swaddling becomes unsafe. Instead, consider:
- Transition swaddles that allow arm movement
- Sleep sacks that provide the cozy feeling without restricting arms
- The Momcozy Baby Pajamas, which offer comfort and security while allowing free movement
Once your baby shows any signs of rolling (even attempts), all traditional swaddling should stop immediately for safety.
Can a 3-Month-Old Sleep on Their Stomach?
No, 3-month-olds should not be placed to sleep on their stomachs. The American Academy of Pediatrics recommends always placing babies on their backs to sleep until their first birthday to reduce the risk of SIDS.
If your baby rolls onto their stomach independently, you can leave them in that position, but always start them on their back. Make sure the sleep surface is firm, and remove all blankets, pillows, and toys from the crib.
What Are the Wake Window Activities for a 3-Month-Old Baby?
Appropriate activities during wake windows help your baby develop and prepare for good sleep. Consider:
- Tummy time (supervised) to strengthen neck and upper body
- Reading books with high-contrast images
- Gentle play with age-appropriate toys
- Singing songs and talking to your baby
- Short outdoor walks for fresh air and natural light
- Mirror play to enhance self-recognition
- Simple sensory activities like touching different textures
These activities should be calm and non-stimulating as naptime approaches to avoid overtiredness.
Conclusion
Building a successful sleep routine for your 3-month-old involves being in touch with their unique sleep needs, respecting age-adjusted wake windows, and establishing consistent rituals. Remember, sleep is a process that develops, and what works today will probably need changing tomorrow as your baby continues to mature.
Be patient with yourself and your infant throughout this transition phase. Even when the going gets tough, such as with sleep regressions or opposition to naps, consistency coupled with responsive sensitivity to your infant's needs will lay the groundwork for healthy sleep patterns in the long term.
With practical assistance from the likes of the Momcozy Smart Baby Sound Machine and comfortable, temperature-regulating Momcozy Baby Pajamas, you can create a perfect sleep environment that will encourage your baby to get the sleep they need for healthy development. Sweet dreams for you and your baby!
