How to Adjust Your Baby’s Sleep Schedule

As a new parent, one of the biggest challenges you might face is adjusting your baby's sleep schedule. While newborns sleep for most of the day and night, as they grow older, they start developing a more regular sleep pattern. However, changes in routine, growth spurts, and other factors can often disrupt this pattern, causing your baby to wake up frequently or have trouble falling asleep.

In this article, we'll explore some tips and strategies you can use to adjust your baby's sleep schedule and ensure they get the rest they need to grow and develop.

Why Is a Sleep Schedule Important for Babies?

A regular sleep schedule is essential for babies because it helps them establish a consistent routine, which is crucial for their overall development. It also helps them develop healthy sleep habits that will last throughout their lives. Here are some reasons why a sleep schedule is important for babies:

  • It promotes healthy physical and mental development.
  • It helps regulate the body's circadian rhythm.
  • It ensures that babies get enough rest to support their growth and development.
  • It helps babies establish a routine that provides structure and stability, which is important for their emotional and mental well-being.
A baby sleeping peacefully in a white crib with a blue blanket.

How to Adjust Your Baby's Sleep Schedule

If you're having trouble getting your baby to sleep or they're waking up frequently during the night, adjusting their sleep schedule might help. Here are some tips and strategies to help you do this:

1. Create a consistent bedtime routine

Establishing a consistent bedtime routine can help your baby learn when it's time to sleep. This can include activities such as a warm bath, a bedtime story, and a lullaby. You should aim to start this routine at the same time every night, so your baby begins to associate these activities with sleep.

2. Create a sleep-friendly environment

Make sure your baby's sleep environment is conducive to sleep. This includes ensuring the room is dark, quiet, and cool, and that your baby's crib is comfortable and safe.

3. Keep daytime naps consistent

While it may be tempting to keep your baby up during the day in the hopes that they'll sleep better at night, this can actually have the opposite effect. Ensuring your baby gets enough daytime naps can help them sleep better at night.

4. Gradually adjust your baby's sleep schedule

If you want to adjust your baby's sleep schedule, do it gradually. Start by moving their bedtime by 15-30 minutes each night until you've reached your desired schedule. Similarly, if you want to change their wake-up time, do it gradually over several days.

5. Stick to the schedule

Once you've established a sleep schedule, try to stick to it as much as possible. Consistency is key when it comes to helping your baby establish healthy sleep habits.

6. Be patient

Adjusting your baby's sleep schedule can take time, and it's normal for there to be some bumps in the road. Be patient and stick with it, and eventually, your baby will establish a healthy sleep routine.

A parent sitting on a chair, reading a bedtime story to a baby lying in a crib.


Q. How many hours of sleep does a baby need?

A. The amount of sleep a baby needs depends on their age. Newborns typically sleep for 16-17 hours per day, while older babies need around 14 hours of sleep per day.

Q. When should I start establishing a sleep routine for my baby?

A. You can start establishing a sleep routine for your baby as early as 6-8 weeks old. However, it's important to be flexible and adjust the routine as your baby's needs change.

Q. How do I know if my baby is getting enough sleep?

A. Signs that your baby is getting enough sleep include being alert and happy during their waking hours, having a consistent appetite, and not showing signs of sleep deprivation such as irritability, fussiness, or excessive crying.

Q. What if my baby's sleep schedule is disrupted by illness or travel?

A. It's normal for your baby's sleep schedule to be disrupted from time to time due to illness, travel, or other factors. When this happens, try to maintain a consistent bedtime routine and sleep environment as much as possible. Once your baby is feeling better or back to their regular routine, you can gradually adjust their sleep schedule back to normal.

Q. What are some common mistakes to avoid when adjusting my baby's sleep schedule?

A. Some common mistakes to avoid when adjusting your baby's sleep schedule include making drastic changes too quickly, not establishing a consistent bedtime routine, keeping your baby up too late during the day, and not being patient and persistent in establishing a new sleep schedule.


Adjusting your baby's sleep schedule can be a challenging task, but it's essential for their overall health and well-being. By creating a consistent bedtime routine, establishing a sleep-friendly environment, keeping daytime naps consistent, gradually adjusting your baby's sleep schedule, sticking to the schedule, and being patient, you can help your baby develop healthy sleep habits that will last a lifetime. If you're still having trouble getting your baby to sleep, don't hesitate to speak with your pediatrician for additional guidance and support.

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