Slumber Squad Sleep Consulting
Sample Sleep Schedules by Age
A starting point for your day—not another rule to get right. Use these examples alongside your child's cues, actual nap lengths, feeding needs and family routine.
Newborn rhythms are cue-led. Older babies and children may settle into more predictable timing, but no schedule can promise uninterrupted nights. Keep needed feeds, and check feeding or health concerns with your pediatrician.
Newborn
Read the stage guide →This is a cue-led sequence, not a clock schedule. Do not delay feeds or keep a tired newborn awake to match an example.
- On waking
- Feed according to your baby's cues and care plan.
- Brief awake time
- A diaper change, a little connection and daylight during the day.
- When tired
- A short wind-down, comfort and a safe sleep space.
- Overnight
- Respond to hunger and comfort needs; keep interactions quiet.
0–3 months
Read the stage guide →There is no fixed clock schedule here. Night feeds and variable naps remain expected; follow feeding and growth guidance from your pediatrician.
- Morning
- Feed, daylight and a brief period of connection.
- Throughout the day
- Repeat feed, awake time and sleep as cues allow.
- Evening
- Try a short, repeatable wind-down without expecting a fixed bedtime.
- Night
- Continue needed feeds and responsive comfort.
4–6 months
Read the stage guide →An illustrative three-nap day, not a prescription for every four-month-old. Nap length and age may mean a fourth nap or a different bedtime. Feed responsively throughout the day.
- 7:00 AM
- Wake and feed.
- 9:00–10:00 AM
- First nap.
- 12:00–1:30 PM
- Second nap.
- 3:30–4:15 PM
- Third nap; some babies need another short nap.
- 6:30 PM
- Begin a calm routine.
- 7:00 PM
- Bedtime, with needed feeds overnight.
7–12 months
Read the stage guide →A sample two-nap day for a baby ready for that rhythm. Younger babies in this age band may still need three naps. Adapt to actual nap lengths and tired cues.
- 7:00 AM
- Wake and feed.
- 10:00–11:00 AM
- First nap.
- 2:00–3:30 PM
- Second nap.
- 6:30 PM
- Quiet connection and bedtime routine.
- 7:00 PM
- Bedtime; respond to needed night feeds.
Toddlers
Read the stage guide →An example for a toddler established on one nap. Younger toddlers may still need two naps. Adjust for daycare, shorter naps and your child's sleep needs.
- 7:00 AM
- Wake, breakfast and daylight.
- 12:30–2:00 PM
- One nap, if your toddler is ready for a one-nap day.
- 6:30 PM
- Start a predictable routine and quiet connection.
- 7:00 PM
- Bedtime with your agreed, responsive settling plan.
Preschoolers
Read the stage guide →An illustrative no-nap day. A preschooler who still naps may need a different bedtime. Compare total sleep and daytime functioning rather than forcing a single clock time.
- 7:00 AM
- Wake, breakfast and daylight.
- 12:30 PM
- Quiet time; a nap only if it still supports nights.
- 6:30 PM
- Begin a calm, familiar routine on a no-nap day.
- 7:00 PM
- Bedtime, adjusted to your child's actual needs.
When the example doesn't fit
Track a few real days before changing several things. Note bedtime, naps, waking and how your child feels. For sensory-sensitive or neurodivergent children, routine and environment may need adapting as much as timing.
Log your child's sleep →Want a plan for your actual child?
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