5 Tips to Start a Baby Sleep Schedule

A sleep schedule doesn't have to mean a rigid timetable. For most families, it simply means a predictable rhythm that helps your baby know what's coming next. Here's where to start.

1. Pick a consistent morning wake time

This is your anchor. Starting the day at roughly the same time (within about 30 minutes) helps set your baby's body clock, and the rest of the day falls into place around it.

2. Let wake windows guide the day

In the early months, wake windows work better than fixed nap times. Put baby down for each nap based on how long they've been awake, and watch for sleepy cues. Our free wake window calculator gives you a starting point by age.

3. Create a short bedtime routine

A calm, repeatable routine of 20–30 minutes tells your baby that night sleep is coming. Something like bath, pyjamas, feed, story, cuddle and into bed works beautifully. The order matters more than the activities.

4. Get light and activity in the day

Open the curtains in the morning, get outside when you can, and keep daytime feeds bright and chatty. Then keep night-time dim, quiet and boring. This helps your baby learn the difference between day and night.

5. Stay flexible

Teething, growth spurts, illness and busy days will throw things off sometimes. That's normal. Go back to your morning anchor and your bedtime routine, and the rhythm will return.

Want a schedule built for your baby?

Our Sleep Training Guide walks you through sample schedules by age. If you'd rather have a plan made just for your family, the Sleep Reset includes a personalised written plan and a week of support.