Nap & Nighttime Routine Examples For Your Baby

This blog post was written with the help of the Infant Insights sleep consultant. Book a free call with one of our consultants to see if we can help you and your baby sleep better!

When it comes to creating sleep routines for your baby, routines that are somewhat flexible, but consistent is key. Babies thrive on predictable patterns, as do most people, but every family is unique. What works for your baby may not work for another because your baby's needs are so individual. Below are a few sample sleep routines that you may find helpful in supporting your baby's independent sleep.

Newborn (0-3 Months) Sleep Routine Examples

At this stage, your baby is adjusting to life outside of the womb, figuring out the difference between night and day, and feeding frequently. After approximately 3-4 weeks of age, you may find yourself craving a predictable day time schedule, or routine. Here are some options below 👇 

Sample Schedule

• Wake up: 8:00 AM
• Eat: Whenever baby cues (usually every 2-3 hours)
• Nap: After ~1.5 hours of awake time
• Bedtime: 8:00 PM (flexible based on baby’s cues)

Bedtime Routine Example

• Bath time 
• Lotion / infant massage 
• Dress and feed baby 
• Read a book
• Swaddle 
• In the crib or bassinet to sleep

NOTE: Your baby's bedtime routine can be as elaborate or simple. This all depends on your baby's unique needs.

4-6 Months Sleep Routine Examples

Babies at this age may start consolidating naps and sleeping longer stretches at night. They also go through a regression around the 4 month mark. Sticking to a predictable daytime routine will support your baby's ability to move through regressions quickly. Avoid creating habits during regressions that may hinder independent sleep skills later if that's a goal you have for your baby.

Daytime Schedule with Two Naps 

• Wake up: 7:00 AM
• First nap: 9:00 AM 
• Second nap: 1:00 PM 
• Cat Nap: 4:30 or 5 PM
• Bedtime: 7:00 PM (Bedtime may also be ~1.5 hours after last catnap)
• Night wakings may still be present

NOTE: Your baby's bedtime routine can be as elaborate or simple. This all depends on your baby's unique needs.

Three Nap Routine

• Wake up: 7:00 AM
• First nap: 9:00 AM
• Second nap: 12:30 or 1 PM (I’d say 12:30 or 1 here)
•  Third nap: 4:30 or 5 PM (may become progressively shorter) (I’d say 4:30 or 5) (I’d probably say)
• Bedtime: 7:30 PM  (Bedtime may be ~1.5 hours after last catnap)
• Night waking may still be present

Bedtime Routine Example

• Bath time 
• Book & cuddles
• Dress and feed baby 
• Sleep sack
• In the crib or bassinet to sleep

NOTE: Your baby's bedtime routine can be as elaborate or simple. This all depends on your baby's unique needs.

6-12 Months Sleep Routine Examples

At this age, you may find your baby taking 2 naps consistently. Your baby may also sleep through the night around 6 months old, but night wakings may continue.

Daytime Routine Example

• Wake up: 6:30 AM
• First nap: 9:00 AM (1.5 hours)
• Second nap: 1:30 PM (1.5 hours)
• Bedtime: 6:30 PM
• Night wakings: Rare or 1 feed

Bedtime Routine Example

• Bath time 
• Lotion / dress your baby
• Feed
• Read a book
• Swaddle 
• In the crib or bassinet to sleep 

NOTE: Your baby's bedtime routine can be as elaborate or simple. This all depends on your baby's unique needs.

12-18 Months Sleep Routine Examples

Babies are typically ready to transition to one nap by 12-18 months and you can plan your day according to your baby's cues and what your baby's needs are. 

One Nap Routine Schedule Example

• Wake up: 7:00 AM
• Nap: 12:30 PM (1.5 to 3 hours) 
• Bedtime: 7:00 PM

Bedtime Routine Example After Weaning

• Bath time 
• Lotion / dress your baby
• Read a book
• Sleep sack
• Sing
• In the crib or bassinet to sleep 

NOTE: Your baby's bedtime routine can be as elaborate or simple. This all depends on your baby's unique needs.

Tips for Building a Successful Sleep Routine

1. Be consistent: Babies love predictability and predictable routines signal it's time to sleep. Keep nap and bedtime routines as consistent as possible and aim for 80% of your baby's naps in the crib or bassinet, and 20% on-the-go or in the carrier / contact naps to support independent baby sleep best.
2. Watch wake windows: Pay attention to how long your baby can stay awake without getting overtired. Be sure to note your baby's cues when they are ready to nap after their wake window!
3. Create a soothing pre-sleep routine: Incorporate calming activities like reading a book, gentle rocking, or soft music to calm your baby's nervous system before rest time.
4. Be patient: Sleep patterns change as your baby grows. Flexibility is key and regressions will come. Regressions can be at nap time or night time, but you can be prepared for regressions with more information here.
5. Track your baby’s patterns: Your baby will create their own rhythms and routines just by showing their preferences and indicating when they are tired. Try to find a routine that works for you and your baby based on their patterns.

Building a solid sleep routine with your baby may take time, but with patience and a bit of trial and error, you will find a rhythm that supports sleep for your baby and your family. You're doing great!