The Best Newborn Sleep Schedule: For Babies 0-3 Years Old

When’s the best time for a newborn baby to sleep? What’s the average bedtime for babies across different ages?

Babies aren’t naturally going to have the best sleep schedule. You can support your baby’s sleep by managing their sleep schedule and having the right bedtime routine.  

Below, we’ll look at the best newborn sleep schedule that you should take advantage of.

Manage Baby’s Sleep Schedule 

Alexis Dubief says that getting your baby’s schedule on track is the key to healthy sleep. It can make sleep more difficult when you put your baby down for the night too late, when they’re overtired, if it’s too early, before they’re ready. 

How do you know it’s time to put your baby down to sleep? According to Dubief, one method is to follow their tiredness cues. Tiredness cues include fussiness, eye rubbing, and yawning. However, some babies mask their fatigue until they’re overtired. 

(Shortform note: Other infant sleep experts explain that infant tiredness cues include a much broader range of behaviors and signs than Dubief covers, and that the cues differ depending on your baby’s developmental stage. For example, newborns may arch their backs, turn away from stimuli, and sweat due to increased cortisol levels. From 3 to 12 months, your baby may rub their eyes and nose or pull at their ears. However, all infants are unique, and with careful observation you can learn your baby’s sleepy cues and patterns.)

Dubief recommends you use this developmental sleep-wake chart, which is one of the best newborn sleep schedules, as a guideline if following tiredness cues isn’t working: 

(Shortform note: Dubief’s sleep-wake chart may be appropriate for your baby and family if you live in the United States, but babies’ sleep schedules vary drastically across different countries and cultures. For example, children from Asian countries tend to have later bedtimes and shorter total sleep times. It’s common for European families to keep babies up later, prioritizing family time over rigid schedules. And Arctic communities have unique sleep patterns, as their daylight patterns differ from the rest of the globe. Thus, while Dubief’s guidelines can be helpful, they may not align with your culture and family circumstances.)

Create the Ideal Bedtime Routine 

The benefits of a consistent sleep schedule are enhanced if you also have a consistent bedtime routine. The right bedtime routine can help your baby transition from alert activities to restful sleep. Form a 20- to 30-minute routine of enjoyable, quiet activities, like bathing, feeding, and reading books, and do your routine in dim lighting in the same order every night.

(Shortform note: Most infant sleep experts echo Dubief’s recommendations for building an effective and pleasant bedtime routine, with some emphasizing the importance of evolving your routine as your child ages. For example, you may choose not to read books to your newborn, but reading is a common and helpful bedtime activity for toddlers. For toddlers, experts also recommend you remain flexible and give them more independence and choices, like letting them pick their pajamas, because this can help make the process smoother and more relaxing for everyone.)