3 month old sleep schedule and daily routine

What does a daily routine look like for a 3-month-old baby?

At 3 months, much of the daily routine still revolves around following your baby’s cues and needs. However, their patterns for sleep and feeding are starting to become more predictable, and a clearer routine may begin to emerge.

At this age, your baby’s circadian rhythm has developed further, and they have started producing melatonin, which often helps their small body distinguish better between day and night.

Your baby may need 3–4 naps during the day, while their nighttime sleep stretches become longer. Their social interactions have also developed, and they enjoy activities like singing and playing. High-contrast images, colors, and sounds are particularly exciting at this stage.

Example of a sleep routine for a 3-month-old baby

You can try following your baby’s patterns and begin putting them down for naps and bedtime at roughly the same times each day. However, it’s important to prioritize your baby’s cues and needs rather than strictly following a sleep schedule.

7:00 AM: Wake up for the day 8:30–9:30 AM: First nap 11:30 AM–12:30 PM: Second nap 2:00–3:00 PM: Third nap 5:00–5:30 PM: Fourth nap 7:00 PM: Bedtime preparations 7:30–8:00 PM: Nighttime sleep 8:00 PM–7:00 AM: Regular wakings for feeding

Remember that every baby is different, and sleep patterns often vary from day to day at this age.

Support your 3-month-old baby’s sleep and development

Create a bedtime routine

Establish a simple bedtime routine to help your baby wind down before nighttime sleep. This might include a bath, a soothing song, or a short story. Repeating the same steps each evening helps your baby recognize that it’s time to sleep.

Practice independent sleep

Practicing independent sleep at this age means allowing your baby to fall asleep on their own with you nearby. For example, try letting your baby nap in a bassinet or crib occasionally, or slow down the stroller before they fall asleep. The goal is to help your baby experience falling asleep without constant active help.

Spend time outdoors

Spend some time outdoors with your baby in natural daylight each day. This helps regulate your baby’s circadian rhythm and can contribute to better nighttime sleep. Daylight is an important signal that helps your baby differentiate between day and night.

Feeding your 3-month-old baby

At 3 months, your baby still gets all their nutrition from breast milk or formula. You don’t need to follow a strict feeding schedule unless specifically advised by your healthcare provider. The general recommendation is to feed on demand, based on your baby’s cues.

Early hunger cues

Watch for early hunger signs, such as sucking on hands or turning their head toward you. Feeding at the first signals often helps prevent fussiness.

Play and interaction with your 3-month-old baby

At 3 months, play is still centered on observing and interacting with you. Most babies start giving responsive smiles around this age. Singing, talking, and maintaining eye contact are great ways to engage with your baby. You can also let your baby watch as you go about your daily tasks.

Introduce high-contrast images

Babies at this age enjoy looking at simple, high-contrast images. Use books or toys with bold contrasts to stimulate their vision and encourage focus.

Play with soft sound toys

Toys that make gentle sounds, like rattles, can be engaging at this stage. These toys also help your baby learn to focus on different sounds, supporting their sensory development.

Tummy time

Place your baby on their tummy for a few minutes at a time during their awake periods to strengthen their neck and back muscles. This is essential for muscle development and helps prepare your baby for rolling. If tummy time feels challenging, try making it part of your routine or find ways to incorporate it into different areas of your home.

How much should a 3-month-old baby sleep?

At 3 months, most babies need 14–17 hours of sleep per day. Typically, this includes 9–10 hours of nighttime sleep (with breaks for feeding) and 4–6 hours of daytime sleep spread over 3–4 shorter naps. Every baby is different, so it’s important to follow their cues and adjust sleep times to suit their needs.

How often and how long should a 3-month-old nap?

A 3-month-old baby usually takes 3–4 naps during the day, depending on the length of each nap. Each nap can range from 45 minutes to 2 hours. It’s completely normal for your baby’s sleep patterns to vary from day to day.

How long should a baby stay awake between naps?

At 3 months, your baby can usually stay awake for 1–2 hours before needing to sleep again. Watch for signs of tiredness, such as yawning, rubbing their eyes, or losing interest in their surroundings. Try to put your baby down before they become overtired.

When is a good bedtime for a 3-month-old baby?

The best bedtime for your baby may vary. Follow your baby’s tiredness cues and find a time that works for your family. Many parents put their baby to bed between 7:00 PM and 9:00 PM at this age, depending on when the baby wakes up.

In the evening, it’s easy to miss tiredness cues while tidying up after dinner or preparing for the night. Try to pay extra attention and put your baby to bed when they start showing signs of tiredness.