Baby & Toddler Sleep Routines: From Newborn to Preschool

A consistent sleep routine is essential for a child’s development, helping them fall asleep easier and wake up feeling refreshed. However, sleep challenges are common, and every child is different! This guide covers age-appropriate sleep routines from birth to preschool, plus tips for handling non-sleepers and helping tired parents catch up on rest too.

Newborn Sleep Routine (0–3 Months) 🍼💤

What to Expect:

• Newborns sleep 14–17 hours per day, but in short bursts of 2–4 hours.

• Their sleep cycle is still developing, so expect frequent night wakings.

• They need daytime naps every 1–2 hours to prevent overtiredness.

Wake-Up & Sleep Routine:

✅ Morning: Wake up around 7–8 AM, feed, cuddle, and engage in gentle play.

✅ Nap Schedule: Short naps every 1–2 hours (usually 4–5 naps a day).

✅ Bedtime Routine: Bath or wipe-down, soft music, feed, swaddle, and place in crib drowsy but awake.

✅ Nighttime: Newborns will wake for feeds every 2–4 hours. Keep nighttime interactions quiet and dimly lit to encourage sleep.

Tips for Newborn Sleep:

• Swaddle your baby to create a cozy, womb-like environment.

• Use white noise to mimic comforting sounds from the womb.

• Avoid overstimulation—watch for sleep cues like yawning and rubbing eyes.

• Let your baby sleep in safe sleep spaces like a crib or bassinet (no pillows or loose blankets).

Infant Sleep Routine (4–12 Months) 🛌

What to Expect:

• Babies sleep 12–16 hours per day with 2–3 daytime naps.

• They start developing a more predictable sleep schedule.

• Some may still wake at night, but many can sleep longer stretches.

Wake-Up & Sleep Routine:

✅ Morning: Wake around 6:30–7:30 AM, change diaper, feed, and have playtime.

✅ Nap Schedule: 2–3 naps per day (morning, early afternoon, and sometimes late afternoon).

✅ Bedtime Routine: Bath, lotion, pajamas, quiet cuddle, bedtime story, and soft lullabies before placing them in the crib.

✅ Nighttime: If baby wakes, try soothing before feeding unless they are hungry.

Tips for Infant Sleep:

• Establish a consistent sleep schedule (same wake-up and bedtime daily).

• Encourage self-soothing by putting them down drowsy but awake.

• Use a sleep sack instead of a swaddle as baby gets older.

• If baby wakes often, rule out hunger, teething, or sleep regressions.

Toddler Sleep Routine (1–3 Years) 🏃‍♂️

What to Expect:

• Toddlers need 11–14 hours of sleep, including 1 nap per day.

• Sleep struggles can arise due to separation anxiety, bedtime resistance, or night wakings.

• Many transition from a crib to a toddler bed during this time.

Wake-Up & Sleep Routine:

✅ Morning: Wake up around 6:30–7:30 AM, morning cuddles, breakfast, and play.

✅ Nap Schedule: One nap per day (1–2 hours), around midday or early afternoon.

✅ Bedtime Routine: Calm wind-down activities (bath, books, cuddles), dim lighting, and tucking in with a comfort item.

✅ Nighttime: Some toddlers wake from nightmares—offer reassurance but avoid creating habits like co-sleeping if not desired.

Tips for Toddler Sleep:

• Stick to a firm but loving bedtime routine to prevent bedtime battles.

• Offer a stuffed animal or blanket for comfort if they feel scared.

• If they wake at night, gently reassure them but avoid long conversations.

• Avoid sugary foods or screens before bed.

Preschooler Sleep Routine (3–5 Years) 🎒

What to Expect:

• Preschoolers need 10–13 hours of sleep.

• Many begin dropping naps around 3–4 years old.

• Bedtime fears, overstimulation, and resisting sleep can be common issues.

Wake-Up & Sleep Routine:

✅ Morning: Wake between 6:30–7:30 AM, get dressed, and have a nutritious breakfast.

✅ Nap Schedule: Some preschoolers still nap, while others have quiet time instead.

✅ Bedtime Routine: Reading, light stretching, cuddles, and a consistent bedtime around 7:30–8:30 PM.

✅ Nighttime: If they wake, offer comfort but reinforce bedtime rules.

Tips for Preschooler Sleep:

• Maintain a consistent bedtime, even on weekends.

• Address bedtime fears with nightlights, a bedtime buddy, or relaxing music.

• Create a quiet, screen-free hour before bed to help them wind down.

What to Do If Your Child Won’t Sleep? 🚨

Some kids struggle with sleep more than others. If your child frequently resists sleep, try these strategies:

🛑 For Babies:

• Keep bedtime calm and predictable—avoid overstimulation.

• If they cry, wait a moment before intervening to encourage self-soothing.

• Consider adjusting nap lengths to avoid overtiredness.

🛑 For Toddlers & Preschoolers:

• Set clear expectations—use a bedtime chart or routine checklist.

• Offer a small bedtime snack (banana, warm milk) if hunger is an issue.

• Avoid naps that are too long or too late in the day.

Helping Parents Catch Up on Sleep 💤

Parenting is exhausting, and sleep deprivation is real! Here’s how new parents can prioritize rest:

🟢 Sleep When Baby Sleeps: Even short naps can help recharge your energy.

🟢 Take Turns with a Partner: Divide night wakings so each parent gets rest.

🟢 Accept Help: Family or friends can watch the baby while you catch up on sleep.

🟢 Go to Bed Early: Even if it’s tempting to stay up, rest is essential.

🟢 Practice Self-Care: Even 10 minutes of relaxation can help reduce stress.

Final Thoughts

A solid sleep routine helps both babies and parents get the rest they need. While every child’s sleep patterns are different, consistency, patience, and a little flexibility go a long way. If sleep struggles persist, consult a pediatrician for guidance.

Thank you for reading and sharing 

Much love and happy snoozing 💤 

Bio Baby Team