3 Month Nap Regression

Your newborn was probably taking pretty good naps for the first few months. You may have had a hiccup around the 6-8 week mark but besides that, you may have been able to get at least some pretty decent naps in with your baby.

Cue 3 months old!

What is the 3 month nap regression?

It is common to experience a nap regression with your baby around 3 months old. This typically looks like your baby’s naps only lasting about 30-45 minutes each. You may be trying to offer a paci or soothe them back to sleep with no luck. 

I know this can feel frustrating, especially if you were just starting to get on a predictable nap cycle with your baby, But rest assured this is completely normal and won't last forever.

How do I handle this regression?

When your baby goes through a regression, it is important to do your best to continue to optimize sleep and prevent overtiredness.

Save the nap

My biggest tip for this regression is to save the nap.

What does 'save the nap' mean?

The ideal length of a nap is at least one hour. When your baby can get into a second sleep cycle during their nap, it will help their nap be more restorative. If your baby wakes up after 30-45 minutes, spend some time (ideally 10-15 minutes) trying to rock or soothe them back to sleep.

Your baby may fight this at first. They are experiencing a nap regression after all. Just remember, you can’t spoil a newborn. If getting them back down in their bed is tricky, wearing them or finishing off with a contact nap are both great options! 

What if I can’t save the nap?

In a perfect world, our babies would sleep at least an hour at every nap. But that’s just not reality. If you have some free time and can spend 10-15 minutes trying to extend your baby’s nap, great! If you try and save their nap and you can’t get them back to sleep within 20 minutes, just get them up and move on with the day.

I also don’t want you spending the whole day in the nursery trying to extend every single nap. While short naps might stress you out, do not sacrifice your mental health by trying to save every nap. Do what you can by extending at least one or two naps a day and try not to stress about the rest of the cat naps.

Optimize sleep environment

Be sure to set your baby up for success before laying them down for a nap. Most 3 month olds will nap best in a very dark, cool room with a sound machine.

Follow age-appropriate wake windows

If your baby is overtired or undertired, they may have a hard time sleeping past that 30-45 minute mark. The average 3 month old is awake between 75-90 minutes before needing a nap.

When will this regression end?

While the 3 month nap regression can feel frustrating, there is some light at the end of the tunnel! Your baby is so close to 4 months old. Around 4 months, there is a massive change in sleep. Babies are moving out of newborn sleep and are ready for deeper rest. After 4 months you can teach your baby independent sleep skills. This means your baby can learn how to fall asleep independently, connect their sleep cycles, lengthen naps, and cut down night wake-ups.

Wondering how to teach independent sleep skills at 4+ months? Click here to learn more.