Swaddle
Wake up 
Nap until 9:15 am (55 min) 
Bedtime 3 month old sample schedule
Here is one example day for a 3 month old who wakes at 7:00 am. It uses age-typical wake windows of about 1 h 30 min, a little shorter in the morning and a little longer before bed, and naps of about 55 min, with a shorter last nap.
| Time | What | Awake before |
|---|---|---|
| 7:00 am | Wake up for the day | - |
| 8:20 am - 9:15 am | Nap (55 min) | 1 h 20 min |
| 10:45 am - 11:40 am | Nap (55 min) | 1 h 30 min |
| 1:10 pm - 2:10 pm | Nap (55 min) | 1 h 30 min |
| 3:40 pm - 4:35 pm | Nap (55 min) | 1 h 30 min |
| 6:05 pm - 6:35 pm | Nap (35 min) | 1 h 30 min |
| 8:25 pm | Bedtime | 1 h 50 min |
That is about 4 h 15 min of day sleep. Wake earlier or later and everything shifts with it: use the schedule maker below to set your own wake-up time.
Wake windows grow to about 75 minutes to 2 hours, shorter in the morning and longest before bed. Many babies take 4 or 5 naps, with the last one a short catnap in the early evening to bridge the gap to bedtime.
Bedtime moves earlier
As the body clock starts working, an earlier bedtime between about 7:30 and 9 pm often becomes possible. Move it gradually, 15 minutes every few days, rather than all at once.
Practice falling asleep
Some families start to put their baby down drowsy but awake for one sleep a day, often the first nap or bedtime when sleep pressure is high. If it does not work, there is nothing wrong. Try again another day.
Next up: the 4 month change
Between about 3 and 5 months, sleep becomes more adult-like, with lighter stages between cycles. Many families notice more night wakings and short naps. Read about the 4 month sleep regression so it does not catch you off guard.
Wake windows at 3 months
A wake window is the time your baby is awake between one sleep and the next. At 3 months it is usually 1 h 15 min to 2 h. Most babies manage the shortest window in the morning and the longest before bedtime, as sleep pressure builds through the day. If your baby fights sleep and only drops off after a long time, the window may be too short. If they melt down before naps, it may be too long. See all ages on our wake windows by age chart.
How much sleep does a 3 month old need?
The National Sleep Foundation recommends 14 to 17 hours in 24 hours at this age, including naps. Some healthy babies sleep a bit more or less. Watch your baby rather than the number: a baby who is mostly content when awake, and feeding and growing well, is usually getting enough sleep.
Safe sleep: every sleep on the back, on a firm, flat surface, with no pillows, blankets, bumpers or toys. Share a room, not a bed, for at least the first 6 months.