14–17h
Total Sleep
4–5
Naps / Day
60–90m
Wake Window
7–8 PM
Ideal Bedtime
📅 Sample Schedule
3 Month Old — Sample Day
6:30
7:45
8:30
9:45
11:15
12:30
1:15
2:30
3:30
4:45
5:15
6:30
7:00
⏰ Wake Windows by Time of Day
😴 Sleepy Cues to Watch For
🥱
Yawning
First sign — start winding down immediately
👀
Staring into space
Baby disengages and looks "glazed over"
👂
Pulling ears
Classic self-soothing cue in young babies
😫
Fussiness
If fussing starts, the wake window is almost over
🤚
Rubbing eyes
Baby is actively tired — don't delay
😭
Crying
Overtired — this means the window was too long
💡 Tips for 3 Month Sleep
Dark Room for Naps
Use blackout curtains. Melatonin production is still immature — light is the #1 nap disruptor at this age.
White Noise
Continuous white noise (not ocean waves) mimics the womb and helps extend short naps.
Bedtime Routine
Start a simple 15-min routine: dim lights, diaper, pajamas, feed, song, bed. Consistency is key.
Watch the Clock AND Baby
Use wake windows as a guide, but prioritize sleepy cues. Every baby's ideal window varies.