Quick Sleep Guide V2.0

QUICK SLEEP
GUIDE
4 MONTHS - 3 YEARS
Mind Body Sleep - Quick Sleep Guide
Congratulations on taking the first step towards helping your little one (and you)
achieve better sleep.
The purpose of this guide is to provide a quick reference point for what to expect
from your child’s sleep for their age.
The information within this guide is what I find works for most families. Of course,
not every child is the same and some will have lower or higher sleep needs or will
be able to tolerate different awake times. So, use this guide as a starting point to
build a routine that suits your baby and your family.
If your baby was born premature, I recommend you start by following the guide for
their corrected age then make adjustments from there. Depending on how
premature they were, generally by around 7 months old they will have caught up to
their actual age, however, it can take up to a year or more depending on the child.
The suggested nap times in this guide follow a short-long-short routine for a 7am-
7pm day. I am not saying this is the only routine that works. If you find that your
little one has fallen into a routine that is different to the ones mentioned, then by all
means continue with what you are doing. There is no one size fits all solution. If you
do find that you are struggling with some early morning wakes, nap or bedtime
refusal, extended wakeful periods at night, frequent night wakes or are having
trouble dropping naps, then you may want to consider trying the suggested nap
times to see if you notice any improvements.
Below are some reasons why I prefer a short-long-short routine.
Helps to prevent early morning wakes by avoiding a continuation of night sleep

if an early wake does occur.
Helps to encourage a long restorative midday nap which creates balance to the
day.
Helps to ensure there is enough sleep drive built up before bedtime to
encourage more consolidated night sleep.
Naps and bedtime fall into natural sleep windows.
Easier transitions when dropping naps.
1
© Mind Body Sleep 2021
Routines are just one aspect of your child’s sleep. If you have any concerns about your baby or
toddler’s quality or quantity of sleep, then also consider the following;
Sleep environment – where do they sleep? Is it conducive to sleep?

Nutrition – do they feed well and have a balanced diet?
Sleep associations – do they require your help to fall asleep and to resettle when they
wake?
Underlying health issues – do they have any health concerns (poor weight gain, reflux,
allergies/intolerances, snoring etc)?
If you feel you require more help navigating your little one’s sleep, contact me at
hello@mindbodysleep.com.au to discuss available options.
Caroline x
2
4 MONTHS
Awake Time Total Day Total Night
Sleep Sleep
1 hour 45 minutes
to 3.5 hours 11-12 hours
2 hours
Suggested Nap Times
Wake for the day: 7am

Nap 1: 9am - 10am
Nap 2: 12pm - 2:15pm
Nap 3: 4:30pm - 5pm
Bedtime: 6:30pm
Tips
This is a good age to introduce an optional dream feed.

Sleep starts to mature, so night sleep cycles become 2-4 hourly.
Talk to your paediatrition before starting solids.
1 - 2 night feeds.
3
5 MONTHS
Sleep Sleep
2 hours 15
3 hours 11-12 hours
minutes
Suggested Nap Times

Nap 1: 9:15am - 10am
Nap 2: 12:15pm - 2:15pm
Nap 3: 4:40pm - 5pm
Bedtime: 6:45pm
Tips
If your baby is rolling, be sure they are no longer swaddled for

sleep
Self settling and resettling are two different skills.
When moving from bassinet to cot, start with naps first then
nights.
1 - 2 night feeds is still considered normal.
4
6 MONTHS
Sleep Sleep
2 hours 30
2.5 - 3 hours 11-12 hours
minutes
Suggested Nap Times

Nap 1: 9:30am - 10am
Nap 2: 12:30pm - 2:30pm
Nap 3: 4:45pm - 5pm
Bedtime: 7pm
Tips
Dream feed should be on it's way out this month, let them wake
naturally for their night feeds.
If your baby is waking every 2 hours, work on moving away from
sleep associations and settle in their cot.
Most babies are now ready to start solids. Introduce lunch first.
5
7 MONTHS
Sleep Sleep
2.5 hours
to 2 hours 30 minutes 11-12 hours
3.5 hours
Suggested Nap Times

Nap 1: 9:30am - 10am
Nap 2: 12:30pm - 2:30pm
Bedtime: 6pm
Tips
The third nap is usually dropped this month. Bring bedtime earlier
to compensate.
Milk should still be offered before solids.
Most babies don't cut their first tooth until about 7 months. Babies
with healthy sleep habits may seem less bothered by teething pain
around sleep time.
6
8-14 MONTHS
Sleep Sleep
2.5 hours
to 2 hours 30 minutes 11-12 hours
4 hours
Suggested Nap Times

Nap 1: 9:30am - 10am
Nap 2: 12:30pm - 2:30pm
Bedtime: 6pm/6:30pm
Tips
Physical milestones like sitting, standing and crawling can disrupt
sleep. Ensure they have lots of practice during the day.
The 12 month sleep regression can cause nap refusal. This is not
the time to drop down to one nap. Shorten the morning nap if
needed and persist with your routine for a few weeks.
From 10 months, offer a small amount of protein with every meal
to help stabilise blood sugar levels.
7
15-17 MONTHS
Sleep Sleep
2.5 hours
to 2 - 2.5 hours 11-12 hours
5 hours
Suggested Nap Times

Nap 1: 9:30am - 10am
Nap 2: 12:30pm - 2:30pm
Bedtime: 6:30pm
Tips
Morning nap is usually dropped between 15 and 18 months. Allow

a 30 minute "opportunity to sleep" in the morning to see if they
naturally shorten the morning nap on their own.
Early wake ups are generally a sign of overtiredness. Check nap
times and that bedtime isn't too late.
8
18-24 MONTHS
Sleep Sleep
5 hours
2 hours 11-12 hours
30 minutes
Suggested Nap Times

Nap: 12:30pm - 2:30pm
Bedtime: 6:30pm/7pm
Tips
The 18 month sleep regression can cause catnapping, bedtime

refusal or extended wakeful periods at night. Try to remain
consistent with your routine and settling methods to avoid
creating new sleep associations. Bring bedtime earlier to
compensate for short naps if needed.
Fussy eating can be common at this age. Ensure your baby is
eating a variety of protein, low GI carbs and iron rich foods.
9
2-2.5 YEARS
Sleep Sleep
5.5 hours
to 1-2 hours 11-12 hours
6 hours
Suggested Nap Times

Nap: 12:30pm - 2:30pm
Bedtime: 6:30pm/7pm
Tips
If your toddler starts to resist bedtime, shorten their nap. Longer,

consolidated night sleep is more restorative than trying to
preserve a longer day sleep.
Allow plenty of wind down time before bed to avoid evening
meltdowns.
If your toddler is showing a fear of the dark, use a red night light
as this doesn't block the production on melatonin.
10
2.5-3 YEARS
Sleep Sleep
6 - 12 hours 0 - 90 minutes 11-12 hours
Suggested Nap Times

Nap: 1pm - 2:30pm
Bedtime: 6:30pm/7pm
Tips
All naps are usually dropped by 3 years old.

Keeping your toddler in their cot until as close to 3 years old as
possible is best as long as it is safe to do so and they are not
climbing out.
This is a good age to start thinking about removing the dummy if
they use one.
11
I understand that establishing a routine or settling your baby or
toddler to sleep isn't alway simple and life sometimes gets in the
way.
If you would like some help with any aspect of your child's sleep, get
in touch.
hello@mindbodysleep.com.au
www.mindbodysleep.com.au
© Caroline Tapia Baby Sleep Consultant™ 2019

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QUICK SLEEP

Below are some reasons why I prefer a short-long-short routine.

Helps to prevent early morning wakes by avoiding a continuation of night sleep

Sleep environment – where do they sleep? Is it conducive to sleep?

Awake Time Total Day Total Night

Suggested Nap Times

Wake for the day: 7am

This is a good age to introduce an optional dream feed.

Awake Time Total Day Total Night

Suggested Nap Times

Wake for the day: 7am

If your baby is rolling, be sure they are no longer swaddled for

Awake Time Total Day Total Night

Suggested Nap Times

Wake for the day: 7am

Awake Time Total Day Total Night

Suggested Nap Times

Wake for the day: 7am

Awake Time Total Day Total Night

Suggested Nap Times

Wake for the day: 7am

Awake Time Total Day Total Night

Suggested Nap Times

Wake for the day: 7am

Morning nap is usually dropped between 15 and 18 months. Allow

Awake Time Total Day Total Night

Suggested Nap Times

Wake for the day: 7am

The 18 month sleep regression can cause catnapping, bedtime

Awake Time Total Day Total Night

Suggested Nap Times

Wake for the day: 7am

If your toddler starts to resist bedtime, shorten their nap. Longer,

Awake Time Total Day Total Night

6 - 12 hours 0 - 90 minutes 11-12 hours

Suggested Nap Times

Wake for the day: 7am

All naps are usually dropped by 3 years old.

I understand that establishing a routine or settling your baby or

© Caroline Tapia Baby Sleep Consultant™ 2019

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