3 Month Old Sleep Schedule
Complete sleep guide for 12-16 week old babies: wake windows, sample schedules, preparing for the 4-month regression, and building healthy sleep habits.
More predictable patterns + longer sleep stretches!
Evidence-based guide reviewed by pediatric sleep experts
Last updated: January 19, 2025
⚠️ Medical Disclaimer: This information is for educational purposes only and is not medical advice or professional sleep consultation. Every baby is unique. Always consult your pediatrician about your baby's specific sleep, health, and safety needs. If you have concerns about your baby's breathing, development, feeding, or sleep patterns, seek professional guidance immediately.
Three months is a "sweet spot" for many babies. The fussy newborn stage is fading, smiles are plentiful, and night sleep often consolidates into longer stretches (maybe even 6-8 hours!). However, the 4-month sleep regression is just around the corner, making this the perfect time to build healthy sleep habits.
3 Month Sleep Schedule Guidelines
What's New at 3 Months (12-16 Weeks)?
Bedtime and wake times become consistent (within 30 min). You can start seeing a reliable daily rhythm emerge.
Some babies sleep 5-7 hour stretches. Many still wake 1-2 times, which is normal. Total night sleep: 9-11 hours.
Most babies consolidate to 3 naps by 14-16 weeks. Naps may be 1-2 hours each (though 30-45 min is still common).
Around 14-17 weeks, sleep cycles mature. You may notice changes in sleep patterns as this approaches.
Quick Reference: 3 Month Old Sleep (12-16 Weeks)
📚 Data Sources:
Guidelines adapted from:
- American Academy of Pediatrics (AAP)
- National Sleep Foundation
- Pediatric sleep research (see References section below)
⚕️ Consult Your Pediatrician: These are general planning guidelines. Every baby is different. If you have concerns about your baby's sleep, feeding, or development, please consult your healthcare provider.
Why Use Wake Windows Instead of a Fixed Schedule?
You might be wondering: If this is a sleep schedule page, why am I seeing a wake window calculator?
Here's the truth: Even though 3 month olds (12-16 weeks) have much more predictable sleep than newborns, daily wake times can still vary by 15-30 minutes. A rigid "7:00 AM wake, 9:00 AM nap" schedule can be frustrating because if baby wakes at 6:45 or 7:20, all your carefully planned times are thrown off.
What ARE Wake Windows?
Wake windows are the amount of time your baby can comfortably stay awake between sleeps. For 3 month olds, this is typically 90-120 minutes (1.5-2 hours).
Instead of watching the clock for specific nap times, you watch how long baby has been awake and respond to their sleep cues. This is more flexible and adapts to your baby's actual rhythm each day, while still giving you predictability.
How the calculator below helps: Enter your baby's wake-up time, and it will show you the window when they'll likely need their next nap (based on age-appropriate wake windows for 3 month olds). This adapts to YOUR baby's actual day, not a rigid schedule.
Bottom line: At 3 months, wake windows give you the best of both worlds—predictable structure without rigid clock-watching. By 4-6 months, many babies will naturally settle into clock-based schedules, but wake windows are still the safest bet right now.
Next Nap Window Calculator
What's Normal at 3 Months
You can reliably predict bedtime and wake time (within a 30-min window). Naps happen around the same times most days. But flexibility is still needed as sleep continues to mature.
A typical pattern: morning nap (1-1.5 hrs), midday nap (1.5-2 hrs), late afternoon nap (30-60 min). Total daytime sleep: 4-5 hours. Some babies still take a 4th catnap.
Some 3 month olds sleep 5-7 hour stretches (or even longer). Many still wake 1-2 times for feeds. Both are completely normal. Don't compare your baby to others.
If you suddenly see disrupted sleep around 14-17 weeks (frequent night wakings, 30-min naps), this is the 4-month regression starting. It's caused by permanent sleep cycle maturation, not something you did wrong.
At 3 months, babies are socially engaged and curious. This can make it harder for them to settle for sleep. A dark, boring sleep environment becomes more important.
Remember: Every baby is different. These are averages. If your 3 month old still wakes every 2-3 hours or already sleeps 8+ hour stretches, both can be normal. Trust your instincts and consult your pediatrician if you're concerned.
Wake Windows Guide: 3 Month Old (12-16 Weeks)
Age-Specific Wake Windows
90-105 minutes (1.5-1.75 hours). Still relatively short as they're transitioning from 2 months.
90-120 minutes (1.5-2 hours). Can handle longer periods awake, especially before bedtime. Some advanced babies can do 2 hours by 16 weeks.
First wake window (morning): 75-90 minutes (shortest of the day)
Second wake window (midday): 90-105 minutes
Third wake window (afternoon): 90-105 minutes
Last wake window (before bed): 105-120 minutes (longest of the day)
Sleep Cues to Watch For
Early Signs (Sleepy Window)
- •Quieting down, less vocalizing
- •Staring blankly or zoning out
- •Rubbing eyes, ears, or face
- •Yawning (1-2 yawns)
- •Turning away from toys or interaction
- •Slower movements, less active
Late Signs (Overtired)
- •Crying or fussing
- •Arching back or stiffening body
- •Hyperactivity or "second wind" (wired but tired)
- •Clinginess or refusing to be put down
- •Difficult to soothe or calm
- •Fighting sleep despite being exhausted
At 3 months, the "drowsy but awake" approach becomes more feasible. Try putting baby down when they show early sleep cues but are still slightly awake. This helps them learn to fall asleep independently, preparing for future sleep training.
Sample Daily Schedule: 3 Month Old
Important: This is a sample based on a 7:00 AM wake-up and a 3-nap schedule. Times will shift if your baby wakes earlier or later. Focus on wake windows (time awake) rather than clock times. If your baby still takes 4 naps, that's also normal.
| Time | Activity | Duration/Notes |
|---|---|---|
| 7:00 AM | Wake + Feed | Start the day with feeding |
| 7:15-8:15 AM | Awake Time | Diaper, tummy time, play (75-90 min WW) |
| 8:15-9:30 AM | Nap 1 | First nap: 1-1.5 hours |
| 9:30 AM | Feed | Feed upon waking |
| 9:45-11:15 AM | Awake Time | Activity, outdoor time (90 min WW) |
| 11:15 AM-1:00 PM | Nap 2 | Longest nap: 1.5-2 hours |
| 1:00 PM | Feed | Feed upon waking |
| 1:15-2:45 PM | Awake Time | Play, errands, social time (90 min WW) |
| 2:45-3:45 PM | Nap 3 | Short afternoon nap: 45-60 min |
| 3:45 PM | Feed | Feed upon waking |
| 4:00-5:45 PM | Awake Time | Family time, calm activities (105 min WW) |
| 5:45 PM | Feed (Optional) | If baby seems hungry before bedtime routine |
| 5:45-6:45 PM | Pre-Bedtime Calm Period | Dim lights, quiet activities |
| 6:45-7:15 PM | Bedtime Routine | Bath, massage, pajamas, feed, book |
| 7:15-7:30 PM | Bedtime | Down for the night (120 min WW) |
| 10:30-11:30 PM | Night Feed 1 | Dreamfeed or natural waking |
| 2:00-4:00 AM | Night Feed 2 | If needed (many babies drop this by 16 weeks) |
Note: This schedule shows a consistent 3-nap pattern. If your baby still needs a 4th catnap around 5:00 PM (30-45 min), that's normal. The 4th nap typically drops between 14-18 weeks.
Last nap timing: The last nap should end by 4:00-4:30 PM to protect bedtime (7:00-8:00 PM). If nap ends later, bedtime may need to shift slightly later.
How many naps should a 3 month old take?
Most 3 month olds (12-16 weeks) take 3-4 naps per day. Here's what's typical:
- At 12-13 weeks: Many babies still take 4 naps (3 longer naps + 1 short catnap)
- By 14-16 weeks: Most consolidate to 3 naps (morning, midday, afternoon)
- Total daytime sleep: 4-5 hours across all naps
Remember: Every baby is different. If your 3 month old still needs 4-5 naps or has already dropped to 3, both can be normal as long as they're getting adequate total sleep.
How long can a 3 month old nap?
Nap lengths at 3 months can vary widely:
- •Short naps: 30-45 minutes (one sleep cycle)
- •Long naps: 1-2 hours (multiple sleep cycles)
- •Typical pattern: Midday nap is usually longest (1.5-2 hrs), while morning and afternoon naps may be shorter
Don't worry if naps are inconsistent! Many 3 month olds haven't mastered connecting sleep cycles yet. Short 30-45 min naps are completely normal at this age. Nap consolidation typically happens around 5-6 months.
When should the last nap be for a 3 month old?
The last nap should end by 4:00-4:30 PM to protect bedtime (typically 7:00-8:00 PM). Here's why timing matters:
- Last wake window is longest: 105-120 minutes before bedtime
- If nap ends too late: Baby won't be tired enough for bedtime, causing bedtime battles
- If nap ends too early: Baby becomes overtired by bedtime, also causing problems
Example: If your desired bedtime is 7:30 PM, the last nap should end around 5:30 PM at the latest (giving a 2-hour wake window). Ideally, it ends by 4:30-5:00 PM.
When is bedtime for a 3 month old?
Most 3 month olds have a bedtime between 7:00 PM and 8:30 PM. This is earlier and more consistent than newborn bedtimes due to mature circadian rhythms.
- Consistency matters: Aim for the same bedtime every night (within a 30-minute window)
- Follow wake windows: 105-120 minutes after last nap ends
- Watch for cues: Yawning, rubbing eyes, decreased activity signal it's time for bed
Too early bedtime (before 6:30 PM): May cause early morning wakings.
Too late bedtime (after 9:00 PM): Can lead to overtiredness and more night wakings.
Find the sweet spot that works for your baby!
Developmental Milestones: 3 Months (12-16 Weeks)
Physical Development
- Holds head steady without support when upright
- Pushes up on arms during tummy time (mini push-ups)
- Grasps and shakes toys (rattle play)
- Brings hands together and to mouth deliberately
- May start rolling from tummy to back (14-16 weeks)
Social & Cognitive Development
- Laughs out loud (around 12-14 weeks)
- Smiles spontaneously and frequently at people
- Coos, babbles, and imitates sounds ("ah-goo")
- Recognizes faces from across the room
- Shows excitement when anticipating feeding or play
Remember: All babies develop at their own pace. Some may laugh at 10 weeks; others at 16 weeks. If you have concerns about development, consult your pediatrician. The 3-month well-visit is a great time to discuss milestones.
Activities & Play Ideas for 3 Month Olds
Silly Sounds & Laughter Games
Make silly faces, funny sounds, or gentle tickles. Most 3 month olds start laughing out loud. This social play strengthens bonding and emotional development.
Mirror Play
Hold baby in front of a mirror or use a baby-safe mirror during tummy time. They're fascinated by faces (even their own!) and this builds self-awareness.
High-Contrast Books & Cards
Show baby black-and-white patterns, simple shapes, or bold colors. At 3 months, their vision is sharper and they love visual stimulation.
"Conversation" Practice
When baby coos or babbles, respond as if having a conversation. Wait for their "response." This back-and-forth builds language foundations.
Music & Movement
Play music and gently dance or sway with baby. Try different genres (classical, jazz, folk). This stimulates auditory development and rhythm awareness.
Important: At 3 months, play sessions can be 10-20 minutes before baby gets tired. Watch for overstimulation signs (looking away, fussing, arching back) and give breaks as needed.
Step-by-Step Bedtime Routine (3 Months)
At 3 months, a consistent 30-40 minute bedtime routine is crucial. Your baby's circadian rhythm is fully developed, and they can learn to associate this routine with nighttime sleep.
Start Routine at Same Time Each Night (6:45-7:00 PM)
Consistency in timing helps set your baby's internal clock. Aim for within a 15-minute window each night.
Bath Time (5-10 minutes)
Warm (not hot) bath with gentle baby wash. Keep it calm and soothing. Bath doesn't have to be every night (2-3 times/week is fine for skin health).
Massage & Lotion (3-5 minutes)
Gentle massage with baby-safe lotion or oil. Use slow, calming strokes. This lowers cortisol and promotes relaxation.
Pajamas & Sleep Sack (2-3 minutes)
Clean diaper and pajamas. Use a sleep sack (no swaddle if baby can roll). This signals "it's bedtime."
Dim Lights & Feed in Sleep Space (10-15 minutes)
Feed in the room where baby will sleep (or nearby). Keep lights dim, no screens. This is the last feed before bed.
Book or Lullaby (2-3 minutes)
Read a short board book or sing 1-2 lullabies. Keep it brief and consistent. This is a calming transition before sleep.
Put Baby Down Drowsy But Awake (1-2 minutes)
Place baby in crib when sleepy but not fully asleep. Use white noise, say a consistent phrase ("Goodnight, I love you"), and leave the room. This teaches self-soothing.
Key principle: Do the same routine in the same order every night, even when traveling or on weekends. By 4 months, this routine will be deeply ingrained and make sleep transitions much easier.
Common Challenges at 3 Months
1. The Approaching 4-Month Sleep Regression (14-17 Weeks)
Symptoms:
- •Sudden increase in night wakings (every 1-2 hours)
- •All naps become exactly 30-45 minutes (one sleep cycle)
- •Baby fights sleep despite being clearly tired
- •Previously "good sleeper" suddenly struggles
Why It Happens:
The 4-month regression is not a phase—it's a permanent neurological change. Baby's sleep cycles mature from newborn patterns (50-60 min cycles, no distinct stages) to adult-like patterns (90-120 min cycles with light/deep/REM stages). They wake more often between cycles because they haven't learned to connect them yet. This is a developmental milestone, not a setback.
What Actually Helps:
- Don't panic or change everything: Stick to your routines and wake windows. Consistency helps baby navigate this transition.
- Practice "drowsy but awake": If you've been rocking/feeding to sleep, start putting baby down slightly awake. This teaches self-soothing for cycle transitions.
- Optimize sleep environment: Pitch dark room, white noise, comfortable temperature. Remove anything stimulating.
- Consider sleep training after 16 weeks: Many parents find 4-6 months ideal for gentle sleep training methods once this regression is underway.
2. Rolling and Sleep Safety Concerns
Symptoms:
- •Baby rolls from tummy to back (or vice versa) during the day
- •Wakes up on stomach and cries (or startles self)
- •Parent worried about swaddle safety if baby can roll
Why It Happens:
Most babies start rolling between 12-16 weeks. Once they can roll, swaddling is no longer safe (they could roll to stomach while swaddled and be unable to move their arms). This sudden change can disrupt sleep if baby was used to swaddling.
What Actually Helps:
- Stop swaddling immediately: Once baby shows ANY signs of rolling, transition to a sleep sack.
- If baby rolls to stomach and fusses: AAP says it's safe to leave them if they rolled there themselves. Babies who can roll to stomach can usually roll back or turn their head to breathe.
- Practice tummy time: More daytime practice helps baby get comfortable in all positions.
- Always put baby down on back: Even if they roll to stomach, always start on back per AAP guidelines.
3. Early Morning Wakings (5:00-6:00 AM)
Symptoms:
- •Baby consistently wakes between 5:00-6:00 AM, ready to start the day
- •Difficult or impossible to get baby back to sleep
- •Wake time is earlier than desired (parent wants 6:30-7:00 AM)
Why It Happens:
Early morning wakings are often caused by light exposure, bedtime too early or too late, overtiredness, or hunger. At 3 months, circadian rhythms are mature, so light cues (sunrise) can wake baby early.
What Actually Helps:
- Blackout curtains: Make the room completely dark to prevent early sunrise from waking baby.
- Check bedtime: If bedtime is before 7:00 PM, try moving it 15 min later. If after 8:30 PM, try moving it earlier. Paradoxically, both too early and too late bedtimes cause early waking.
- Ensure adequate daytime sleep: Overtiredness can cause early waking. Don't skip naps.
- Feed if hungry: If baby wakes genuinely hungry at 5:00 AM, feed them, then try to get one more sleep cycle before starting the day.
- Be patient: Some babies are naturally early risers (6:00 AM is biologically normal). You can try to shift it later, but genetics play a role.
Frequently Asked Questions
Why is my 3 month old fighting sleep?
This is often the 2 month regression (increased awareness and brain development). Other causes: wake windows too short or too long, overtiredness, growth spurt, or environmental factors (too bright, too loud). Check that wake windows are 75-120 minutes and the sleep environment is conducive to rest.
Why are my 3 month old naps suddenly short?
Short naps (30-45 min) at 3 months are often due to inability to connect sleep cycles or early signs of the 4-month regression. Other causes: wake windows too short or too long, sleep environment not conducive to rest, hunger, or developmental leaps. If baby seems happy after short naps, it may be sufficient for now. Many babies don't consolidate naps until 5-6 months.
Can a 3 month old sleep through the night?
Some 3 month olds can sleep through the night (6-8+ hours), but many still wake 1-2 times for feeds. Both are normal. By 16 weeks, about 30-40% of babies sleep through the night, but the majority still have night feeds. Do not force night weaning at this age unless medically advised.
What is the 4 month sleep regression and when does it start?
The 4 month sleep regression typically starts between 14-17 weeks (3.5-4 months). It's caused by a permanent change in sleep cycles as baby transitions from newborn sleep patterns to adult-like sleep architecture. Signs include frequent night wakings, short naps (30-45 min), and increased fussiness. This regression is permanent, not a phase, because sleep cycles mature.
Should I start sleep training at 3 months old?
Most sleep experts recommend waiting until 4-6 months for formal sleep training. At 3 months, focus on building healthy sleep foundations: consistent bedtime routine, age-appropriate wake windows, safe sleep environment, and practicing putting baby down drowsy but awake. These habits set the stage for easier sleep training later.
What do I do if my 3 month old needs the pacifier to sleep?
Pacifiers are safe and recommended by the AAP to reduce SIDS risk. If baby needs it to fall asleep, that's okay. You don't need to reinsert it every time it falls out during sleep. By 6-8 months, many babies can find and reinsert their own pacifier. If it's causing frequent night wakings and baby can't self-soothe without it, consider pacifier weaning around 4-6 months, or wait until after sleep training.
Sleep Environment & Safety (3 Months)
Safe sleep guidelines remain critical at 3 months. Continue following AAP recommendations to reduce SIDS risk. Special attention is needed as baby becomes more mobile.
Sleep Surface & Positioning
- Back to sleep, every sleep. Always place baby on back to sleep, even if they can roll. If they roll to stomach on their own during sleep, you don't need to flip them back.
- Firm, flat surface. Crib, bassinet, or play yard with a tight-fitting mattress. No inclined sleepers, loungers, or soft surfaces.
- Nothing in the crib. No blankets, pillows, stuffed animals, bumpers, or positioning devices. Just a fitted sheet and sleep sack.
- Room-sharing without bed-sharing. Keep baby's crib in your room for the first 6-12 months, but in their own sleep space.
Swaddling is DONE (No Longer Safe!)
- STOP swaddling once baby shows ANY signs of rolling. Most babies start rolling between 12-16 weeks. Swaddling a baby who can roll is a suffocation risk.
- Transition to a sleep sack or wearable blanket. These keep baby warm without restricting arm movement. Arms should be free.
- If transitioning is hard: Try one arm out for a few nights, then both arms. Or use a transitional swaddle with wings that zip off.
Room Temperature & Clothing
- Keep room at 68-72°F (20-22°C). Overheating increases SIDS risk.
- Dress baby in one layer more than you. If you're comfortable in a t-shirt, baby should be in a onesie + sleep sack (no swaddle).
- Check for overheating: Feel baby's chest or back (not hands/feet). They should feel warm but not sweaty or hot.
Pacifiers & Other Protective Factors
- Pacifiers reduce SIDS risk. Offer at naps and bedtime. No need to reinsert if it falls out after baby is asleep.
- Avoid smoke exposure. No smoking during pregnancy or around baby. This significantly reduces SIDS risk.
- Breastfeeding is protective. Even partial breastfeeding reduces SIDS risk. Do what works for your family.
- Keep baby up-to-date on immunizations. Vaccinations reduce SIDS risk.
Medical Disclaimer: This information is for educational purposes only and is not medical advice. Always consult your pediatrician about your baby's specific sleep and safety needs. If you have concerns about your baby's breathing, development, or sleep patterns, seek professional medical guidance immediately.
Research & Evidence Base
All recommendations on this page are based on peer-reviewed research and authoritative guidelines from leading medical organizations:
American Academy of Pediatrics (AAP) Task Force on Sudden Infant Death Syndrome
SIDS and Other Sleep-Related Infant Deaths: Updated 2022 Recommendations
Pediatrics, 2022. The most current authoritative source for safe sleep guidelines, including swaddling discontinuation when rolling begins.
Mindell, J. A., Li, A. M., Sadeh, A., Kwon, R., & Goh, D. Y.
Bedtime Routines for Young Children: A Dose-Dependent Association with Sleep Outcomes
Sleep, 2015. Shows that consistent bedtime routines improve sleep quality, with effects being dose-dependent (more consistent = better sleep).
Galland, B. C., Taylor, B. J., Elder, D. E., & Herbison, P.
Normal Sleep Patterns in Infants and Children: A Systematic Review of Observational Studies
Sleep Medicine Reviews, 2012. Comprehensive data on normal infant sleep development by age, including 3-month norms.
Paruthi, S., Brooks, L. J., D'Ambrosio, C., et al.
Journal of Clinical Sleep Medicine, 2016. Evidence-based sleep duration recommendations: 12-16 hours per 24 hours for infants 4-12 months (includes 3 months).
Pennestri, M. H., Laganière, C., Bouvette-Turcot, A. A., et al.
Uninterrupted Infant Sleep, Development, and Maternal Mood
Pediatrics, 2018. Shows that night wakings at 6 months (and earlier) are normal and not associated with developmental problems. Reassurance that 1-2 night feeds at 3 months is expected.
Jenni, O. G., & Carskadon, M. A.
Sleep Behavior and Sleep Regulation from Infancy through Adolescence: Normative Aspects
Sleep Medicine Clinics, 2007. Detailed overview of infant sleep architecture maturation, including the 3-4 month transition to adult-like sleep cycles (the "4-month regression").
St James-Roberts, I., Roberts, M., Hovish, K., & Owen, C.
Journal of Developmental & Behavioral Pediatrics, 2015. Shows that by 3 months, some infants can self-soothe between sleep cycles, supporting "drowsy but awake" practice.
Last updated: January 19, 2025. This page is regularly reviewed to ensure alignment with the latest pediatric sleep research and AAP guidelines.