Baby Sleep and Feeding Schedules

Finding Your Rhythm

One of the most common questions new parents ask is “What should my baby’s schedule look like?” The truth is that every baby is different, and schedules evolve dramatically over the first year. This guide provides general patterns to help you understand what’s typical at each stage, but remember: your baby’s individual rhythm is normal for them.

Important Foundation: Feed on Demand, Not by the Clock

For the First 3-4 Months: Forget rigid schedules. Feed your baby when they show hunger cues, not according to a clock. Babies’ needs vary day to day, and following their lead establishes healthy eating patterns and ensures adequate nutrition.

Hunger Cues:

• Rooting (turning head, opening mouth)
• Bringing hands to mouth
• Smacking lips
• Fussiness
• Crying (late hunger cue—try to feed before this)

Gentle routines can emerge naturally over time, but trying to enforce strict schedules in the early months creates stress for everyone.

Newborn (0-3 Months)

Sleep:

• Total: 14-17 hours per 24 hours
• Pattern: No pattern yet! Sleep happens in 2-4 hour chunks throughout day and night
• Day/night confusion: Common in first 8 weeks
• Nighttime: May sleep 2-4 hours between feeds
• Naps: 4-5+ short naps throughout the day

Sample Newborn “Pattern” (Note: Highly Variable): This is not a schedule to follow—just an example of how erratic newborn sleep is:

• 7:00 AM – Wake, feed, brief alert time
• 8:00 AM – Nap (1-2 hours)
• 10:00 AM – Wake, feed, alert time
• 11:00 AM – Nap (30-60 minutes)
• 12:00 PM – Wake, feed
• 12:30 PM – Nap (1-2 hours)
• 2:30 PM – Wake, feed, alert time
• 3:30 PM – Nap (30-60 minutes)
• 4:30 PM – Wake, feed
• 5:00 PM – Nap (30 minutes)
• 6:00 PM – Wake, feed, fussy period
• 7:00 PM – Feed again (cluster feeding)
• 8:00 PM – Sleep (may wake again soon)
• 10:00 PM – Feed
• 12:00 AM – Feed
• 2:00 AM – Feed
• 4:00 AM – Feed
• 6:00 AM – Feed, start new day

Feeding:

• Frequency: 8-12+ times per 24 hours (every 2-3 hours, sometimes more)
• Breastfeeding: 15-45 minutes per session
• Formula: 2-3 ounces per feeding in first weeks, increasing to 4 ounces by 2 months
• Cluster feeding: Common in evenings (frequent feeding for several hours)
• Night feeds: Essential—don’t try to eliminate yet

Tips for This Stage:

• Sleep when baby sleeps
• Create day/night distinction (bright and active during day, dark and quiet at night)
• Watch baby, not the clock
• Don’t worry about “schedule”—survival mode is fine!

3-6 Months

Sleep:

• Total: 12-15 hours per 24 hours
• Nighttime: 9-11 hours (may include 1-3 wake-ups)
• Naps: 3-4 naps per day (2-3 hours total daytime sleep)
• Some babies: Sleep 5-8 hour stretches at night
• Many babies: Still wake every 3-4 hours

Sample Schedule for 3-4 Months:

• 6:30-7:00 AM – Wake and feed
• 8:00-9:00 AM – Nap (1-1.5 hours)
• 9:30 AM – Feed
• 11:00 AM-12:00 PM – Nap (1-1.5 hours)
• 12:30 PM – Feed
• 1:30-2:30 PM – Nap (45-60 minutes)
• 3:00 PM – Feed
• 4:30-5:00 PM – Catnap (30-45 minutes)
• 6:00 PM – Feed
• 6:30-7:00 PM – Bedtime routine
• 7:00 PM – Feed and bedtime
• 10:00-11:00 PM – Dream feed (optional)
• 2:00-3:00 AM – Night feed (some babies)
• 5:00-6:00 AM – Night feed (some babies)

Sample Schedule for 4-6 Months:

• 7:00 AM – Wake and feed
• 8:45-9:00 AM – Nap (1-1.5 hours)
• 10:30 AM – Feed
• 12:30-1:00 PM – Nap (1-2 hours)
• 2:30 PM – Feed
• 4:00-4:30 PM – Catnap (30-45 minutes)
• 5:30 PM – Feed
• 6:30-7:00 PM – Bedtime routine and feed
• 7:00 PM – Bedtime
• Possible night feed (many babies drop night feeds during this period)

Feeding:

• Breastfeeding: 5-7 times per 24 hours
• Formula: 24-32 ounces per day (4-6 ounces per feeding, 5-6 feeds)
• Solids: May begin around 6 months if showing readiness signs
• Feeding interval: Every 3-4 hours during day

Sleep Transitions:

• 4-month sleep regression: Common due to changing sleep cycles—temporary!
• Many babies begin sleeping longer stretches at night
• Naps become more predictable

6-9 Months

Sleep:

• Total: 12-14 hours per 24 hours
• Nighttime: 10-12 hours (may include 0-2 wake-ups)
• Naps: 2-3 naps per day (2.5-3.5 hours total)

Sample Schedule for 6-9 Months:

• 6:30-7:00 AM – Wake and nurse/bottle
• 7:30 AM – Breakfast (solids)
• 9:00-9:30 AM – Morning nap (1-2 hours)
• 11:00 AM – Nurse/bottle
• 12:00 PM – Lunch (solids)
• 1:00-1:30 PM – Afternoon nap (1-2 hours)
• 3:00 PM – Nurse/bottle
• 4:30-5:00 PM – Possible short catnap (30 minutes) OR skipped
• 5:30 PM – Dinner (solids)
• 6:30 PM – Bedtime routine
• 7:00 PM – Nurse/bottle and bed
• Possible 1 night feed (many babies no longer need night feeds)

Feeding:

• Breast milk/formula: 24-32 ounces per day (3-5 feeds)
• Solids: 2-3 meals per day
• Breast milk or formula still primary nutrition
• Introduction of sippy cup or open cup with water at meals

Typical Solid Food Amounts (6-9 Months):

• Breakfast: 2-4 tablespoons cereal + 2-4 tablespoons fruit
• Lunch: 2-4 tablespoons protein + 2-4 tablespoons vegetables
• Dinner: 2-4 tablespoons protein + 2-4 tablespoons vegetables + 2-4 tablespoons grain
• Amounts vary widely—follow baby’s hunger cues

Transitions:

• Many babies drop third nap around 7-9 months
• Moving to more distinct meal times
• Night feeds may naturally decrease or stop

9-12 Months

Sleep:

• Total: 12-14 hours per 24 hours
• Nighttime: 10-12 hours (most babies sleep through, some still wake)
• Naps: 2 naps per day (2-3 hours total)

Sample Schedule for 9-12 Months:

• 6:30-7:00 AM – Wake and nurse/bottle
• 7:30 AM – Breakfast
• 9:00-9:30 AM – Morning nap (1-1.5 hours)
• 11:00 AM – Nurse/bottle
• 12:00 PM – Lunch
• 1:30-2:00 PM – Afternoon nap (1-2 hours)
• 3:00-3:30 PM – Nurse/bottle
• 5:30 PM – Dinner
• 6:30 PM – Bedtime routine
• 7:00 PM – Nurse/bottle and bed
• Most babies sleep through night without feeds

Feeding:

• Breast milk/formula: 24 ounces per day (3-4 feeds)
• Solids: 3 meals + 1-2 snacks
• Solids becoming increasingly important
• Transitioning to more family foods
• Self-feeding with fingers
• Practicing with spoon and cup

Typical Solid Food Amounts (9-12 Months):

• Breakfast: 1/4-1/2 cup cereal or other grain + 1/4-1/2 cup fruit
• Lunch: 1/4-1/2 cup protein + 1/4-1/2 cup vegetables + 1/4-1/2 cup grain
• Dinner: 1/4-1/2 cup protein + 1/4-1/2 cup vegetables + 1/4-1/2 cup grain
• Snacks: 2 small snacks (fruit, yogurt, crackers, cheese)

Transitions:

• Eating more table foods
• Participating in family mealtimes
• Some babies ready to transition to cow’s milk at 12 months (with pediatrician approval)

Creating Your Schedule

Signs Baby Is Ready for More Routine:

• Consistent wake-up time emerging
• Natural feeding pattern developing (roughly similar times daily)
• More predictable tired cues
• Usually around 3-4 months

How to Gently Establish Routine:

1. Start with Wake-Up Time: Aim for consistent wake-up time each morning (within 30-minute window). This anchors the day.

2. Watch Wake Windows: Age-appropriate wake windows help prevent overtiredness:

• 0-3 months: 45-90 minutes
• 3-6 months: 1.5-2.5 hours
• 6-9 months: 2-3 hours
• 9-12 months: 2.5-4 hours

3. Create Pre-Sleep Routines: Consistent routines signal sleep time:

• Bedtime routine: bath, massage, pajamas, feeding, song, bed (20-30 minutes)
• Nap routine: shorter version (diaper, book, song, cuddle, bed)

4. Respect Hunger: Don’t push feeds earlier or later if baby is genuinely hungry. Schedule serves you, not vice versa.

5. Be Flexible: Schedules shift during growth spurts, teething, illness, travel, and developmental leaps. That’s normal.

Sample Bedtime Routine

For Young Babies (0-6 Months):

• Dim lights
• Change diaper, put on pajamas
• Feed
• Song or gentle rocking
• Into crib/bassinet drowsy but awake

For Older Babies (6-12 Months):

• Bath (every night or every few nights)
• Massage with lotion
• Pajamas and fresh diaper
• Quiet play or book
• Feeding
• Brush any teeth
• Cuddles and song
• Into crib awake

Consistency matters more than specific activities.

Signs Schedule Isn’t Working

• Baby consistently overtired and cranky
• Fighting every nap/bedtime
• Frequent night waking after previously sleeping better
• Very short naps (less than 30 minutes)

Solutions:

• Adjust wake windows
• Earlier bedtime (overtired babies sleep worse, not better)
• More consistent routine
• Evaluate environment (too bright, too stimulating, too quiet)

Common Schedule Disruptors

Growth Spurts: Typically around 3 weeks, 6 weeks, 3 months, 6 months, 9 months. Baby needs to feed more frequently for a few days. Follow their lead.

Developmental Leaps: Learning new skills (rolling, sitting, crawling) can temporarily disrupt sleep and feeding.

Teething: Pain can affect both sleep and appetite.

Illness: Needs change when baby is sick—provide comfort and extra feeds.

Travel/Visitors: Changed environment and routine affects sleep and eating.

All temporary! Return to routine once settled.

The Most Important Points

1. Flexible routine beats rigid schedule in first year
2. Follow baby’s hunger and tired cues, not just the clock
3. Every baby is different—your baby’s pattern is right for them
4. Schedules constantly evolve—what works this month may not next month
5. Consistency with bedtime routine matters more than exact timing
6. Your baby’s well-being matters more than any recommended schedule

Trust yourself, watch your baby, and find the rhythm that works for your family. The “perfect” schedule is the one where your baby is thriving and your family is functioning—nothing more complicated than that.