After two months together, you’ve likely started to fall into a rhythm with your baby. You generally know when she tends to be awake and playful, and when she prefers to snooze. But you’ve probably also heard that it’s important to establish a sleep schedule to help foster healthy sleep habits.
The truth is, though, that 2-month-olds are still too young to follow a strict schedule, and your routine will vary day by day and night by night. That said, there are some variables you can count on, including the rough number of naps she'll take each day and total number of hours she'll spend snoozing.
Here’s what new parents need to know about their 2-month-old's sleep schedule, plus how much sleep your baby should be getting at this age.
How much should a 2-month-old sleep?
While every baby's sleep needs are slightly different, a typical 2-month-old sleeps a total of 14 to 17 hours a day, including four to six naps. Day-night confusion should be subsiding, and you may see baby settle into a rough pattern of 60 to 90 minutes of awake time followed by 30 minutes to two hours of napping.
You may also start to see longer stretches of sleep overnight, but if your little one's still waking up to eat every couple hours, that's totally normal, too.
Sample sleep schedule for a 2-month-old baby
The best sleep schedule for your 2-month-old baby ultimately depends on her own individual needs. While you can't expect your 2-month-old's sleep schedule to be predictable or consistent, you may find that a day looks something like this:
- 7:00 a.m.: Awake
- 8:30 a.m.: Nap
- 9:30 a.m.: Awake
- 11:00 a.m.: Nap
- 12:00 p.m.: Awake
- 1:30 p.m.: Nap
- 3:00 p.m.: Awake
- 4:30 p.m.: Nap
- 5:30 p.m.: Awake
- 7:00 p.m.: Nap
- 8:00 p.m.: Awake
- 9:00 p.m.: Bedtime routine
- 9:30 p.m.: Bedtime
This sample schedule assumes your baby stays awake for 90 minutes and naps for one hour all day long. In reality, though, it's important to remember that your little one's awake times will range from 60 to 90 minutes, while naps may be as short as 30 minutes and as long as two hours.
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At night, your little one may sleep for four- to six-hour stretches.
Can you sleep train a 2-month-old?
Sleep training refers to different ways of teaching your baby to sleep through the night. While it’s not necessary to sleep train your baby, some parents find it helpful. If you choose to try sleep training, it’s generally recommended that you wait until your baby is 4 to 6 months old.
2-month-old sleep tips
Babies don’t have regular sleep cycles until they’re about 6 months old, but there are a few steps you can take at this age to encourage healthy habits.
- Play together during the day. Your 2-month-old will still spend a good part of the day napping, but playing with her during the day can help reinforce the difference between day and night.
- Make a bedtime routine and stick to it. Creating a predictable bedtime routine — which might include giving your baby a bath, putting on her pajamas, listening to lullabies and reading a story together — can help signal to your little one that it’s time to go to sleep.
- Start baby's bedtime routine early. About 30 minutes before she tends to fall asleep, start preparing your baby for bed. For example, if she typically goes to bed at 7 p.m., begin her routine around 6:30 p.m.
- Have an abbreviated routine for naps. You don’t need to go through the full routine before every nap, but a shorter version (for example, just reading a book or listening to calming music) can be helpful.
- Put your baby to bed when she’s drowsy. It’s tempting to hold or rock your baby until she falls asleep, but putting her to bed when she’s drowsy but still awake will help teach her how to fall asleep on her own.
- Try to keep stimulation to a minimum during the night. Do your best to keep the room quiet and dark when you feed or change your baby at night to allow her to go back to sleep easily.
- Wait before you respond. When your baby wakes up during the night, wait a few minutes before going to her. She may end up falling back asleep on her own. If she continues to fuss, check on her but don’t turn on the light, pick her up or play with her. If the crying continues, consider if she's hungry, needs a diaper change or isn't feeling well.
2-month-old baby sleep problems
Even the best little sleepers struggle to fall asleep at times. Here are a few common 2-month-old sleep problems you might face, and how to solve them:
- Constant nighttime feedings. Most 2-month-olds still need to eat once or twice overnight, but it’s usually not necessary for your baby to chow down three or four times in a night. To minimize nighttime awakenings, make sure your baby is getting enough to eat during the day and maybe try a dream feed. Avoid overfeeding before nighttime sleep because it can lead to more spitting up and discomfort. As for putting cereal in her bottle, that's a no-go; her digestive system isn't ready for it, and it's a choking risk.
- Difficulty settling down. Your baby may prefer to stay up a little later, but take a look at her daytime routine if you’re having trouble getting her to fall asleep at bedtime. She may spend too much time awake during the day, leading her to be overtired, or maybe she's napping too much. A long nap in the late afternoon (more than four hours) may prevent her settling down at night. Minimizing stimulation before bed can also help, so save her favorite baby games for wake periods during the day.
If your baby isn’t falling into a clear sleep schedule just yet, don’t panic. Your 2-month-old is still learning a lot of new things, including getting the hang of good sleep. But doing your best to establish a solid foundation of sleep habits at this age can help set you both up for happier, healthier sleep in the months ahead.
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