Month 3 Baby Sleep: What to Expect

Key Takeaways:

• At 3 months, babies are developing an internal clock, which can help regulate sleep cycles and bring more predictability.
• Simple habits like maintaining a consistent bedtime routine, using calming sounds, and responding to your baby’s cues can help encourage healthy sleep patterns.

• Hatch Baby can help you create a sleep routine for your 3-month-old and troubleshoot challenges with expert sleep support.

Three months in, and your baby’s growing, changing, and probably keeping you on your toes. The good news? Their sleep may be getting more predictable (emphasis on “may!”). As your baby’s internal clock develops, you might start seeing longer stretches of nighttime sleep and more consistent naps.

Of course, baby sleep is rarely linear. Knowing what to expect can help you navigate potential challenges and lay the groundwork for healthy sleep routines. Ahead, learn more about baby sleep at 3 months, including milestones, sleep goals, and tips for building habits that help everyone get a little more rest.

Table of Contents

1. What to Expect During Baby’s Third Month
2. Tips for Baby Sleep at 3 Months
3. FAQs
4. References

What to Expect During Baby’s Third Month

Around three months, your baby may start sleeping for longer stretches at night and become more alert during the day. While they're not quite ready for a strict sleep schedule, you can start building healthy sleep habits as their internal clock develops.

Milestones

• A baby's circadian rhythm is developing at around 3 months, making it easier for them to tell the difference between day and night.
• Because they’re more alert and their bodies are preparing for more mature sleep cycles, some babies start fighting naps at this time.
• Many 3-month-olds sleep longer stretches at night (up to 6-8 hours).

Sleep Goals

• Most babies at this age sleep for more consolidated stretches, totaling 14-16 hours per 24-hour period.
• Increase baby's awake time to 60-75 minutes between naps and before bedtime. Start with 60 minutes first thing in the morning, and then progressively build up wake windows to 75 minutes throughout the rest of the day.
• Start establishing a simple, consistent bedtime routine to help your baby recognize when it's time to wind down for sleep.

Tips for Baby Sleep at 3 Months

During your baby's third month, small adjustments to their sleep environment and daily routines can help support their developing sleep patterns. Here are a few gentle ways to encourage better rest as your little one grows.

Stop Swaddling

While swaddling can be comforting for newborns, some babies start rolling as early as two months. Once your baby show signs of rolling, it’s time to transition out of the swaddle and into an arms-free sleep sack. Keeping their hands free also encourages self soothing!

Help Them Find Their Rhythm

As your baby’s circadian rhythm develops, continue exposing them to morning light and minimizing light around bedtime. Hatch Baby makes it easy to create a cozy bedtime environment with gentle lights. We recommend warm amber light to help calm baby for sleep.

Try the Pick-Up, Put-Down Method

Begin supporting independent sleep before the 4-month sleep regression with the pick-up, put-down method, a gentle way to help your baby get comfortable falling asleep independently while still offering plenty of reassurance. Start by placing your baby in their crib or bassinet while they're calm but awake. If they get fussy, pick them up and soothe them, then lay them back down once they're calm, repeating as needed.

Introduce Bedtime Music

Calming sounds on your Hatch Baby, like brown noise or heartbeat sound,s can help your 3-month-old settle down for sleep. If you haven’t already, now is a great time to introduce lullabies to baby’s routine. Tiny Bed Concerts on Hatch Baby include repetitive melodies and gentle rhythms to help regulate the nervous system, which can create a feeling of safety for little ones. Plus, singing and swaying can help relax you, creating a synchronized calm with baby!

Looking for a little extra support as your baby grows? Hatch Baby offers soothing sound and light, along with personalized guidance from Hatch Sleep Consultants, to help you navigate changing sleep patterns and build healthy sleep habits.

Frequently Asked Questions

Is the 3-month sleep regression a real thing?

Some babies experience sleep disruptions around three months as their sleep cycles mature, even though the more commonly discussed sleep regression happens around four months. You might notice shorter naps, more frequent nighttime wake-ups, or increased fussiness around bedtime. These changes are usually temporary and are a normal part of your baby's development.

How many naps should a 3-month-old take?

Most 3-month-old babies take around four to five naps per day, although some may need more or fewer depending on how long they sleep. Naps can range from 30 minutes to two hours, and it's normal for daytime sleep to remain somewhat unpredictable. Rather than following a strict nap schedule, pay attention to your baby's sleep cues and adjust their routine as needed.

Should I wake my 3-month-old to feed at night?

Many healthy, growing 3-month-olds can sleep longer stretches without needing to be woken for feedings. However, some babies still need nighttime feeds, and factors like weight gain, feeding patterns, and medical history can affect their needs. Check with your pediatrician before eliminating scheduled nighttime feedings.

References

1. Rivkees, S. A., Mirmiran, M., & Ariagno, R. L. (2003). Circadian rhythms in infants. NeoReviews, 4(11), e298–e304.https://doi.org/10.1542/neo.4-11-e298
2. Stanford Medicine Children's Health. (n.d.). Infant sleep.https://www.stanfordchildrens.org/en/topic/default?id=infant-sleep-90-P02237
3. American Academy of Pediatrics. (n.d.). Baby. HealthyChildren.org. https://www.healthychildren.org/English/ages-stages/baby/Pages/default.aspx