Sleep Schedule Lab

Guides

Long enough to be useful, short enough to finish at 3am. Each one ends with the studies and guidance it used.

  1. 019–12 months · November 12, 20269, 10, 11 and 12 month old sleep schedule: two naps, wake windows and routinesSleep routine for a 9, 10, 11, or 12 month old: 3 to 4 hour wake windows, 2-nap clock schedule, why the 12-month nap strike is fake, and standing in the cot.A 10-month-old baby standing up holding the top rail of a wooden cot in the Netherlands, 1952
  2. 023–4 months · November 12, 20263, 4 and 5 month old sleep schedule: wake windows, naps and bedtime3, 4, and 5 month old sleep schedules with exact wake windows (1.5 to 2.5 hours), the 4-to-3 nap transition, 30-minute nap fixes, and worked 7am timetables.A baby lying awake on its stomach on a nursery mat in the Netherlands, 1952
  3. 035–8 months · November 12, 20266, 7 and 8 month old sleep schedule: wake windows and the 3-to-2 nap transition6, 7, and 8 month old sleep schedules: exact wake windows (2 to 3.5 hours), how and when to drop from 3 naps to 2 naps, solids timing, and worked 7am routines.A baby sitting upright and playing on a nursery floor in the Netherlands, 1971
  4. 04Newborn · November 12, 2026Newborn sleep schedule by week: weeks 1 to 12 and the 2-month rhythmNewborn sleep schedule by week (Weeks 1–12 & 2 months): 45–90 minute wake windows, day/night confusion fixes, safe bassinet sleep, and feeding rhythms.A mother holding her newborn baby beside a nursery cradle in the Netherlands, 1953
  5. 05Toddler · November 12, 2026When to drop to one nap: the 2-to-1 nap transition and 12–36 month schedulesWhen to drop to one nap (13–18 months), signs your toddler is ready, how to transition in 10 days, 15 and 18 month sleep schedules, and when naps stop.A toddler sitting up attentively in a nursery cot in the Netherlands, 1952
  6. 06Newborn · November 11, 2026Swaddle vs. sleep sack: when to stop swaddling and how to transitionWhen to stop swaddling (8–16 weeks or first sign of rolling), swaddle vs. sleep sack comparison, newborn side-rolling rules, and a 7-night transition plan.A baby lying on its back in a cot wearing a light nursery garment in the Netherlands, 1952
  7. 073–4 months · November 10, 2026Wake windows by age: the complete baby and toddler chartWake windows by age from 0 to 36 months: exact awake ranges (45 min to 6 hr), nap counts, sleepy cues vs. overtired signs, and when to adjust the clock.A baby lying awake in a metal cot, photographed in the Netherlands in 1952
  8. 083–4 months · November 8, 2026The 4-month sleep regression: what actually changes and a 14-day planWhy the 4-month sleep regression happens (2 sleep stages mature into 4), how long it lasts (10–21 days), why naps stop at 30 minutes, and a 14-day plan.A baby asleep on its back in a white cot, photographed in the Netherlands in 1952
  9. 095–8 months · November 5, 2026Sleep training methods compared: Ferber, cry it out, chair and gentle optionsSide-by-side comparison of 5 sleep training methods (Ferber, extinction/CIO, chair, pick-up-put-down, and no training): ages, timelines, and RCT evidence.A nursery nurse tending to a baby in a wooden cot on a bright veranda in the Netherlands, 1952
  10. 10Toddler · March 26, 202614 to 20 Month Old Sleep Schedule: 14, 15, 16, 18 & 20 Month Wake Windows & NapsWorked daily sleep schedules and wake windows for 14, 15, 16, 18, and 20 month old toddlers—including 2-nap vs 1-nap timetables, nap lengths, and bedtimes.Young toddlers resting under blankets on low cots in a Dutch nursery, 1952
  11. 11Toddler · March 25, 2026Toddler Sleep Regressions (18m to 4y): Night Terrors, Fear of the Dark & Potty TrainingHow to solve toddler sleep regressions from 18 months to 4 years—including inconsolable night screaming, fear of the dark, potty training wakes, and nap drops.A toddler sitting up in a wooden nursery cot in the Netherlands, 1952
  12. 12Newborn · March 24, 2026Active Sleep in Newborns: Whimpering Noises, Nap Swaddling & Infant Lounger SafetyWhy newborns grunt, whimper, and twitch in active sleep without being awake, whether to swaddle for daytime naps, and why infant loungers are unsafe for sleep.A young infant lying in a nursery cot looking upward, Netherlands, 1952
  13. 13Newborn · March 23, 2026Newborn Won't Burp, Reflux Positioner Risks & Tummy-Time Awake WindowsWhat to do when your newborn won't burp after feeding, why reflux sleep positioners and wedges are unsafe (AAP), and how to do tear-free tummy time.A newborn infant resting on its back in a nursery cot, Netherlands, 1952
  14. 145–8 months · March 22, 2026Baby Feeding & Sleep Schedule (4 to 12 Months): Milk Feeds, Solids & Night WeaningHow to coordinate breast or bottle feeds, solid meals, and naps from 4 to 12 months—with a 4-month feeding routine, 7-month feeding plan, and night weaning.A nursery nurse tending to infants in wooden cots on a sunny veranda, Netherlands, 1952
  15. 15Newborn · March 20, 2026How to Dress a Baby or Newborn for Sleep: Room Temperature, Layers & TOG GuideHow to dress your newborn or baby for sleep at every nursery temperature (16–26 °C / 60–79 °F), with a sleep sack TOG chart, chest check, and decibel rules.A newborn infant sleeping on its back in a white wooden cot, Netherlands, 1952
  16. 16Newborn · March 18, 2026Overtired Baby Signs, the Witching Hour & Why Babies Fight SleepHow to spot an overtired baby before the cortisol spike, calm the newborn witching hour, and understand why babies fight sleep or cry briefly at night.A toddler sitting upright in a metal nursery cot, photographed in the Netherlands in 1954
  17. 175–8 months · March 16, 2026Safe Sleep, Crib Transitions & the Ideal Nursery EnvironmentAAP safe sleep rules on side sleeping, when to move from bassinet to crib, when blankets or toddler beds are safe, and humidifier & white-noise setup.A nursery nurse standing beside wooden cots on a bright covered veranda, Netherlands, c. 1952
  18. 189–12 months · March 14, 2026Baby Sleep Regression Ages & Stages: 6, 8, 10, 12, 18 & 24 MonthsEvery baby and toddler sleep regression age explained—from 4 and 6 months to 8, 10, 12, 18, and 24 months—plus how to tell a regression from teething.A baby lying in a wooden cradle in a bright nursery room, Netherlands, 1952
  19. 193–4 months · March 12, 2026Baby & Newborn Bedtime Routine by Age: From First Weeks to Age 4How to build an evidence-based bedtime routine for newborns, babies, and toddlers (0 to 4 years), with minute-by-minute sequences and ideal bedtimes.A young child looking out over the rail of a cot, photographed in the Netherlands in 1952
  20. 20Newborn · March 10, 2026Dream Feed Guide: What It Is, How to Do It, and When to StopWhat a dream feed is, how to offer a 10–11 pm milk feed without waking your baby, and when to wean off it between 4 and 9 months.A young infant asleep on its back in a white cot, photographed in the Netherlands in 1952