Evie Summers
Sleep is a tricky business when it comes to babies, and every child is different. The National Sleep Foundation recommends that infants up to 3 months old get 14-17 hours of sleep over a 24-hour period. This can be in the form of 2-3 naps during the day, followed by a longer stretch of sleep at night. Some parents find that their 3-month-old baby sleeps 7pm-6am uninterrupted, while others experience noisy sleep with lots of grunting, whining, and fake crying. Establishing a bedtime routine can help prepare your baby for sleep and make them feel more secure. This might include activities such as lotion, pyjamas, feeding, reading, and swaddling. It's also important to ensure that your baby's sleep environment is safe and that they are placed on their back to sleep, as recommended by the American Academy of Pediatrics (AAP).
| Characteristics | Values |
|---|---|
| Recommended daily sleep | 14-17 hours over a 24-hour period |
| Sleep pattern | 2-3 naps during the day, followed by a longer "sleeping through the night" stretch after a late-night feeding |
| Sleeping position | Place your baby on their back for all sleep and naps |
| Room-sharing | Recommended by the American Academy of Pediatrics (AAP) for at least the first 6 months or, ideally, until a baby's first birthday |
| Bed-sharing | Not recommended by the AAP due to risk of strangulation, suffocation, entrapment, and SIDS |
| Bedtime routine | Lotion, pajamas, feeding, books, swaddle or sleep sack, and then bed |
| Sleep training | Not developmentally appropriate at 3 months due to brain changes and transition to adult-like sleep cycles |
| Sleep cues | Babies may fall asleep on their own or need hands-on settling |
| Sleep environment | Remove hazards with cords, ties, ribbons, or sharp edges; ensure all sleep products meet safety standards |
| Self-soothing | Encourage independence by placing the baby in a crib while drowsy but still awake |
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What You'll Learn
Recommended sleep duration
The National Sleep Foundation recommends that infants up to 3 months old get 14–17 hours of sleep over a 24-hour period. This can include 2-3 naps during the day, followed by a longer "sleeping through the night" stretch after a late-night feeding.
Most babies don't start sleeping through the night (6 to 8 hours) without waking until they are about 3 months old, or until they weigh 12 to 13 pounds. About two-thirds of babies are able to sleep through the night on a regular basis by the age of 6 months.
At 3 months, babies are more awake, alert, and aware of their surroundings during the day, so they are more likely to be tired at night and sleep. However, they may still only sleep for 1 to 2 hours at a time.
It is important to establish a bedtime routine to help your baby prepare for sleep. This could include activities such as lotion, pyjamas, feeding, books, and swaddling or using a sleep sack. Be consistent, and your baby will soon associate these steps with sleeping.
Additionally, make sure that all sleep surfaces and products you use are approved by the U.S. Consumer Product Safety Commission (CPSC) and meet federal safety standards. The American Academy of Pediatrics (AAP) recommends room-sharing without bed-sharing for at least the first 6 months, or ideally until the baby's first birthday, to reduce the risk of SIDS (sudden infant death syndrome).
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Safe sleep practices
At three months old, your baby should be getting a total of 14 to 17 hours of sleep in a 24-hour period. This can include 2 to 3 naps during the day, followed by a longer "sleeping through the night" stretch after a late-night feeding.
Room-sharing without bed-sharing
The American Academy of Pediatrics (AAP) recommends room-sharing without bed-sharing for at least the first six months, or, ideally, until a baby's first birthday. This is because the risk of SIDS (Sudden Infant Death Syndrome) is highest during this period. Room-sharing involves placing your baby's crib, portable crib, play yard, or bassinet in your bedroom instead of in a separate room. This allows you to keep your baby nearby and facilitates feeding, comforting, and monitoring at night.
Safe sleep environment
To create a safe sleep environment for your baby, follow these recommendations:
- Always place your baby on their back to sleep, not on their stomach or side. The AAP has recommended this since 1992, and it has significantly reduced the rate of SIDS.
- Use a firm, flat sleep surface. Cover the mattress with a sheet that fits snugly.
- Avoid using pillows, blankets, plush toys, quilts, comforters, sheepskins, and bumper pads in your baby's sleep area.
- Dress your baby appropriately for the room temperature and avoid overbundling. Do not cover your baby's head while they sleep, and watch for signs of overheating, such as sweating or feeling hot to the touch.
- Keep your baby away from smokers. Secondhand smoke increases the risk of SIDS.
- Offer a pacifier to your baby at sleep time, but don't force it.
- Ensure that all sleep surfaces and products you use meet federal safety standards and are approved by the U.S. Consumer Product Safety Commission (CPSC).
Sleep routine
Establishing a bedtime routine can help your baby associate certain steps with sleeping. Here are some tips for creating a soothing and consistent routine:
- Include calming activities such as bathing, reading, and singing.
- Be consistent with wake-up and bedtime times.
- If you rock your baby to sleep, try to transition to placing them in their crib or bassinet while they are drowsy but still awake. This will help them learn to fall asleep independently.
- If your baby wakes during the night, keep activity to a minimum. Keep the lights low and avoid playing or talking with them. Change or feed your baby, then return them to their crib or bassinet.
Sleep regression
It is common for parents to experience sleep regression around the three-month mark, with some reporting restless sleep and increased night wakings. This can be due to cognitive and physical developmental milestones, such as becoming more aware of their surroundings or teething. Establishing a consistent sleep routine and seeking support from parental groups or sleep consultants can help you navigate this challenge.
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Bedtime routines
A 3-month-old baby typically needs 14 to 17 hours of sleep over a 24-hour period. This includes around 5 hours of daytime sleep and 10 to 12 hours of night sleep. Their wake windows will last between 75 to 110 minutes, with shorter wake windows in the morning and longer ones before bedtime.
At this age, babies are more awake, alert, and aware of their surroundings during the day, so they are more likely to be tired at night. Their sleep patterns are becoming more defined, and they are ready to get into a more consistent bedtime routine.
Keep it simple
A bedtime routine for a 3-month-old could include lotion, pyjamas, feeding, books, and then bed. You can also sing lullabies or play soothing music. Keep the lights low and minimise activity if your baby wakes during their sleep period.
Be consistent
Consistency is key when it comes to bedtime routines. Stick to a consistent bedtime, such as between 7 pm and 9 pm. You can also establish a calming routine before bedtime to signal that it's time to wind down.
Create a sleep-friendly environment
Make sure your baby's room is conducive to sleep. Use room-darkening curtains and a white noise machine to create a peaceful sleep environment. Remove any toys and distractions and keep the room at a comfortable temperature.
Encourage independent sleep
Place your baby in a crib or bassinet while they are drowsy but still awake. This will help them learn to fall asleep on their own. If your baby wakes up during the night, give them a few minutes to see if they can settle down on their own before going to them.
Adjust as needed
Every baby is unique, so adjust the bedtime routine to fit your baby's needs and your family's daily routines. If you need to move bedtime earlier or later, do so gradually, shifting by 15 minutes every few days.
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Sleep training
The recommended age to start sleep training is between 4 to 6 months, as this is when sleep patterns mature and babies are developmentally ready. However, some sources suggest that it is okay to start sleep training as early as 3 months, but it is important to note that not all 3-month-old babies are ready to fall asleep on their own consistently.
If you decide to start sleep training with your 3-month-old, there are a few things to keep in mind. Firstly, consistency is important, but it may not always be possible at this age. Be prepared for ups and downs and remember that it is normal for your baby to have difficulty falling asleep on their own some nights. You can always take a break and try again the next night or opt for a gradual sleep training method.
- Establish a bedtime routine that is familiar and relaxing. This could include activities such as bathing, reading, and singing, which can signal the end of the day and help your baby wind down.
- Make sure your baby is sleepy but still awake when placed in their crib. This will help them associate the crib with falling asleep independently.
- If you rock your baby to sleep, try to transition to putting them into the crib while drowsy but still awake. This will help them learn to fall asleep on their own.
- Use age-appropriate sleep products that have been approved by relevant safety organizations, such as the U.S. Consumer Product Safety Commission (CPSC).
- Consider using a pacifier at sleep time, but don't force it.
- Ensure the room has blackout shades to make it easier for your baby to fall asleep and stay asleep when it's light out.
- Maintain a consistent sleep schedule with age-appropriate wake windows.
- If your baby wakes up in the night and it's not a feeding time, give them a few minutes to see if they can put themselves back to sleep.
Remember, every baby is different, and it's important to be patient and flexible during the sleep training process. If you have any concerns or questions, don't hesitate to reach out to your healthcare provider for personalized advice.
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Sleep environment
The sleep environment for a 3-month-old baby should be safe, comfortable, and conducive to healthy sleep habits. Here are some key considerations for creating an optimal sleep environment:
Room-sharing without bed-sharing: The American Academy of Pediatrics (AAP) recommends room-sharing without bed-sharing for at least the first six months, and ideally until the baby's first birthday. This means placing the baby's crib, portable crib, play yard, or bassinet in your bedroom instead of in a separate room. This practice helps with feeding, comforting, and monitoring the baby at night while reducing the risk of Sudden Infant Death Syndrome (SIDS).
Safe sleep surfaces: Ensure that all sleep surfaces, such as cribs or bassinets, meet federal safety standards and are approved by the U.S. Consumer Product Safety Commission (CPSC). Avoid using products that are not specifically designed for sleeping babies, such as car seats, feeding pillows, or infant loungers.
Remove hazards: Keep the sleep area clear of any potential hazards. Avoid items with cords, ties, or ribbons that could pose a strangulation risk. Remove objects with sharp edges or corners, and ensure that hanging items like mobiles, wall hangings, or window blind cords are out of the baby's reach.
Comfort and temperature: Create a comfortable sleep environment by using soft and breathable bedding. Consider using a swaddle or sleep sack, but discontinue its use once the baby starts rolling over (typically around 3 to 4 months old). Maintain a comfortable room temperature, and consider using a fan or white noise machine to create a soothing sleep environment.
Lighting and stimulation: Use soft lighting, such as a night light, to signal bedtime. Avoid bright lights or excessive stimulation before sleep. You can also use blackout curtains to create a dark and restful sleep environment.
Consistent bedtime routine: Establish a simple and consistent bedtime routine to help your baby recognize sleep cues. This could include activities such as lotion application, putting on pajamas, feeding, reading books, and swaddling. A consistent routine will help your baby associate these steps with sleep and prepare their body for rest.
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Frequently asked questions
The National Sleep Foundation says that infants up to 3 months old should get 14-17 hours of sleep over a 24-hour period. This will usually consist of 2-3 naps during the day, followed by a longer stretch of sleep at night.
The American Academy of Pediatrics (AAP) recommends room-sharing without bed-sharing for at least the first 6 months, or ideally until your baby's first birthday. This is because the risk of SIDS (Sudden Infant Death Syndrome) is highest during this period.
You can help your baby sleep by establishing a bedtime routine. This could include bathing, reading, singing, or playing soft music. You should also make sure that your baby's sleep environment is safe and free from hazards.
No, you shouldn't let your baby fall asleep in your arms, as this may become a pattern. Your baby may begin to expect to be in your arms to fall asleep and may not be able to go back to sleep on their own when they briefly wake up during a sleep cycle.
