1 Month Old Sleep Guide: Bedtime and Nap Schedules
Expert guide on sleep patterns, schedules, and tips for your one-month-old baby.
Updated: 27 Sep 2024
10 min read
1 Month Old Sleep Guide: Bedtime and Nap Schedules
Expert guide on sleep patterns, schedules, and tips for your one-month-old baby.
Updated: 27 Sep 2024
10 min read
There's one particular night that I remember vividly from when my daughter was a newborn: she was eleven days old and cluster feeding, which, for her, meant that neither she nor I had gotten more than 30 minutes of sleep in more than 24 hours. She was miserable. I was miserable. My husband was miserable! In between feeding and soothing, I remember combing the internet for advice - when would this get better? Would we ever sleep again? What could I do to help her (and us!) actually get some shut eye?
If you've arrived at this article with the same questions, you're in the right place. Here's the good news: it definitely does get better, and you will sleep again. The first month with your new baby can feel exhausting, but knowing what to expect for your one month old's feeding and sleeping habits can make a huge difference in regaining your sense of normalcy.
Even though most children won't normalize around a 24-hour schedule for another few weeks, this guide will give you everything you need to know about your one month old's sleep: wake windows, sleepy signals, and common trends in newborn sleep patterns.
Let's talk about your one month old sleep schedule and how to navigate these early weeks of the infant sleep routine.
Editor's Note
The recommendations in this article are based on the average habits, patterns, and sleep needs of babies at this age. Please note that there is a wide range of what's considered "normal" sleep at 4 weeks old - some children may have higher sleep needs, while some children may have lower sleep needs. Please consult with your pediatrician if you have any concerns about how your baby is sleeping.
Want a sleep plan made just for you?
Riley takes the guesswork out of sleep, from your baby’s first days through sleep regressions, milestones, and beyond. As your child grows, their sleep schedule will, too - and Riley will adapt to your growing baby to provide the best sleep plans and guidance for every stage.
Understanding Your One Month Old's Sleep Needs
At one month old, your baby's sleep patterns are still under construction. Newborns at this age often have their days and nights confused, meaning they're sleepier during the day and seemingly ready to party all night. But, there's actually a method to this madness - here's what you need to know about your one month old sleep schedule:
Top sleep tip: pick a pattern
The easiest and most effective thing you can do at this age is to start following a predictable wake/sleep pattern. Most Riley families like following one of two routines:
Eat, Play, Sleep:
Like the name suggests, this routine is all about the rule of three:
- Eat: when your baby wakes up, give them a full feeding. Try to keep them awake if you can during this feeding so they get a full feed.
- Play: follow your baby's meal with a short active period. Watch for sleepy signals, and put your baby down as soon as they start letting you know that they're tired.
- Sleep: put your baby back down to rest approximately 30-90 minutes after they wake up
MAMAS: Milk, Awake, Milk, Awake, Sleep
- Milk: like with Eat, Play, Sleep, start this route off with a full feed
- Awake: follow this feed a short playtime.
- Milk: give your one month old a top-up feed about 20-25 minutes before you plan to put them back down to rest
- Awake: follow up this second feed with another, shorter play/active period. Be sure to watch for sleepy signals and put your baby down as soon as they start acting tired.
- Sleep: put your baby down for sleep
Which routine should I choose?
I recommend trying out Eat, Play, Sleep and seeing how it goes. If you're finding that your one month old is waking up from naps earlier than you expected, try out MAMAS, which may leave your baby with a fuller tummy before they sleep.
Keep in mind: these routines can work wonders for newborns and younger babies, you may need to adjust as your baby approaches 4-5 months and their wake windows increase.
What Does a Typical Day Look Like for a One Month Old baby?
One month old wake windows: short but sweet
A wake window is the amount of time your one month old can stay awake between naps. At this age, babies can stay awake from 30-90 minutes, and wake windows typically start out shorter in the morning and gradually lengthen as the day goes on.
Unlike adults who have consolidated sleep at night, your one month old's sleep will come in shorter bursts. Your one month old might sleep for 2-4 hours at a time, wake for feeding, then drift off again [1]. This cycle repeats throughout the day and night as part of the baby sleep cycle.
Total sleep time: more than you might think!
Even though they may not be sleeping for long, continuous stretches, newborns do sleep a lot. According to the American Academy of Pediatrics, newborns typically sleep 16-17 hours per day [1].
The key to this stage is to pay close attention to your baby's wake windows and sleepy signals. Developmentally, your one month old is only able to stay awake for a short time - keeping an eye on their sleep cues can make a big difference in preventing overtiredness.
Day vs. night: a work in progress
At one month old, your baby is still figuring out the difference between day and night. Their circadian rhythm is developing, but it's not fully established yet - it typically won't start to normalize until ~10-12 weeks [2]. Recent research has shown that newborn sleep patterns undergo significant changes in the first few weeks of life [5]. This means that your one month old's sleep schedule might not align with yours just yet, which, though frustrating, is developmentally appropriate. Over the next few weeks, their schedule will start to regulate - hang in there!
Sample One Month Old Sleep Schedule
While every baby is unique, here's a rough idea of what a one month old sleep schedule might look like:
Please remember, this is a sample. Your one month old's sleep schedule may vary (even dramatically from one day to the next), and that's perfectly okay and normal. Adjust your day based on your baby's nap times times, wake times, and sleepy signals.
Tips for Establishing a One Month Old Sleep Schedule
Remember: your newborn may occasionally seem like an angry potato, but they're very human, not a robot. Babies at this age are generally too young to follow a rigid schedule. However, there are a few things you can do now that will start laying the groundwork for healthy sleep habits:
1. Create a bedtime routine. Even at one month old, a simple routine can help signal to your baby that it's time to sleep. This could include a warm bath, gentle massage, soft lullaby, or reading a short book [3]. Try to choose a routine that you enjoy and can stick to every day for the next few (or many!) months
2. Watch for sleepy signals. Amazingly, your baby will often show you physical signals that they're getting tired. At one month, your baby may rub their eyes, not maintain eye contact, stare into the distance, or yawn as they're beginning to get tired. When you see these signals, put your baby down to sleep [1].
3. Keep nighttime feeds as boring as possible: When your baby wakes for night feeds, keep the lights dim and interactions as minimal and low-key as possible. It may feel like overkill, but this helps reinforce to your baby that nighttime is for sleeping. [2]
4. Expose your baby to natural light: During the day, take your baby outside if you can and let them experience natural daylight. Getting sunlight during daylight hours can help your baby regulate their developing circadian rhythm [2].
5. Safe sleep is essential. If putting your baby down in their crib, always put them on their back on a firm, flat surface without any loose bedding or soft objects nearby. At this age, aim for one crib nap per day if you can. For more on how to create the ideal sleep environment for newborns, check out our post!
Common Challenges in a One Month Old Sleep Schedule
Trying to decode your newborn's sleep patterns and sleepy cues can feel exhausting. It's completely normal to face a few hurdles during this period:
Frequent Night Wakings
It's normal for a one month old to wake frequently at night for feeds. Their tiny tummies can't hold much, so they need to refuel often. The good news is that this phase will pass. Most babies at this age wake about 2-3 times per night (7:00PM-7:00AM).
Day-Night Confusion
If your baby seems to have their days and nights mixed up, gradually adjust their schedule. Make daytime feeds social and lively, while keeping nighttime interactions quiet and subdued [2].
Short Naps
Many one month olds take short naps. At one month old, naps can be anywhere from 20-30 minutes to over two hours. While it can be frustrating, remember that their sleep cycles are still maturing. As they grow, naps will likely lengthen naturally. Most babies start to consolidate their nap sleep at around 5 months old.
Recent studies have shown that newborn sleep becomes more distinguishable and organized between weeks 2 and 5, which may explain why some parents find their baby's sleep becoming slightly more predictable around the one-month mark [5]
FAQs About One Month Old Sleep Schedule
Q: Should I wake my baby for feeds at night?
A: The general rule of thumb is: if your baby is gaining weight well along their growth curve, you can usually let them sleep at night. Talk to your pediatrician if you have any questions.
Q: When will my baby sleep through the night?
A: Every baby is different, but many babies start to gradually lengthen their nighttime sleep periods at around 5-6 weeks old. Most babies start to have noticeably longer sleep stretches between 3-6 months. At one month old, frequent night wakings are completely normal and necessary [1]
Q: Is it okay to use sleep aids like white noise machines?
A: Yes, white noise can be helpful for some babies. Just ensure the volume isn't too loud and the machine is placed away from the crib. For more on this, check out our full post on the ideal sleep environment for newborns.[2].
Conclusion
The first 4-8 weeks can feel like a blur - the most important thing to remember is that this will pass, you're doing great, and that your baby is (amazingly!) already a unique individual! Your one month old's sleep schedule might not look exactly like your neighbor's or your best friend's baby - and that's okay. The key is to be patient, consistent, and responsive to your little one's needs.
As you navigate this new world of parenting, be kind to yourself. Before you know it, your one month old will grow into a two month old, then a three month old, and their sleep patterns will continue to evolve.
For now, focus on what's important: keep showing up, be kind to yourself, and know that this, too, will pass. And remember, if you have any concerns about your one month old's sleep schedule, don't hesitate to reach out to your pediatrician. They're there to support you on this incredible journey of parenthood.
Sweet dreams, little one - and parents too!
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Share this article:
There's one particular night that I remember vividly from when my daughter was a newborn: she was eleven days old and cluster feeding, which, for her, meant that neither she nor I had gotten more than 30 minutes of sleep in more than 24 hours. She was miserable. I was miserable. My husband was miserable! In between feeding and soothing, I remember combing the internet for advice - when would this get better? Would we ever sleep again? What could I do to help her (and us!) actually get some shut eye?
If you've arrived at this article with the same questions, you're in the right place. Here's the good news: it definitely does get better, and you will sleep again. The first month with your new baby can feel exhausting, but knowing what to expect for your one month old's feeding and sleeping habits can make a huge difference in regaining your sense of normalcy.
Even though most children won't normalize around a 24-hour schedule for another few weeks, this guide will give you everything you need to know about your one month old's sleep: wake windows, sleepy signals, and common trends in newborn sleep patterns.
Let's talk about your one month old sleep schedule and how to navigate these early weeks of the infant sleep routine.
Editor's Note
The recommendations in this article are based on the average habits, patterns, and sleep needs of babies at this age. Please note that there is a wide range of what's considered "normal" sleep at 4 weeks old - some children may have higher sleep needs, while some children may have lower sleep needs. Please consult with your pediatrician if you have any concerns about how your baby is sleeping.
Want a sleep plan made just for you?
Riley takes the guesswork out of sleep, from your baby’s first days through sleep regressions, milestones, and beyond. As your child grows, their sleep schedule will, too - and Riley will adapt to your growing baby to provide the best sleep plans and guidance for every stage.
Understanding Your One Month Old's Sleep Needs
At one month old, your baby's sleep patterns are still under construction. Newborns at this age often have their days and nights confused, meaning they're sleepier during the day and seemingly ready to party all night. But, there's actually a method to this madness - here's what you need to know about your one month old sleep schedule:
Top sleep tip: pick a pattern
The easiest and most effective thing you can do at this age is to start following a predictable wake/sleep pattern. Most Riley families like following one of two routines:
Eat, Play, Sleep:
Like the name suggests, this routine is all about the rule of three:
- Eat: when your baby wakes up, give them a full feeding. Try to keep them awake if you can during this feeding so they get a full feed.
- Play: follow your baby's meal with a short active period. Watch for sleepy signals, and put your baby down as soon as they start letting you know that they're tired.
- Sleep: put your baby back down to rest approximately 30-90 minutes after they wake up
MAMAS: Milk, Awake, Milk, Awake, Sleep
- Milk: like with Eat, Play, Sleep, start this route off with a full feed
- Awake: follow this feed a short playtime.
- Milk: give your one month old a top-up feed about 20-25 minutes before you plan to put them back down to rest
- Awake: follow up this second feed with another, shorter play/active period. Be sure to watch for sleepy signals and put your baby down as soon as they start acting tired.
- Sleep: put your baby down for sleep
Which routine should I choose?
I recommend trying out Eat, Play, Sleep and seeing how it goes. If you're finding that your one month old is waking up from naps earlier than you expected, try out MAMAS, which may leave your baby with a fuller tummy before they sleep.
Keep in mind: these routines can work wonders for newborns and younger babies, you may need to adjust as your baby approaches 4-5 months and their wake windows increase.
What Does a Typical Day Look Like for a One Month Old baby?
One month old wake windows: short but sweet
A wake window is the amount of time your one month old can stay awake between naps. At this age, babies can stay awake from 30-90 minutes, and wake windows typically start out shorter in the morning and gradually lengthen as the day goes on.
Unlike adults who have consolidated sleep at night, your one month old's sleep will come in shorter bursts. Your one month old might sleep for 2-4 hours at a time, wake for feeding, then drift off again [1]. This cycle repeats throughout the day and night as part of the baby sleep cycle.
Total sleep time: more than you might think!
Even though they may not be sleeping for long, continuous stretches, newborns do sleep a lot. According to the American Academy of Pediatrics, newborns typically sleep 16-17 hours per day [1].
The key to this stage is to pay close attention to your baby's wake windows and sleepy signals. Developmentally, your one month old is only able to stay awake for a short time - keeping an eye on their sleep cues can make a big difference in preventing overtiredness.
Day vs. night: a work in progress
At one month old, your baby is still figuring out the difference between day and night. Their circadian rhythm is developing, but it's not fully established yet - it typically won't start to normalize until ~10-12 weeks [2]. Recent research has shown that newborn sleep patterns undergo significant changes in the first few weeks of life [5]. This means that your one month old's sleep schedule might not align with yours just yet, which, though frustrating, is developmentally appropriate. Over the next few weeks, their schedule will start to regulate - hang in there!
Sample One Month Old Sleep Schedule
While every baby is unique, here's a rough idea of what a one month old sleep schedule might look like:
Please remember, this is a sample. Your one month old's sleep schedule may vary (even dramatically from one day to the next), and that's perfectly okay and normal. Adjust your day based on your baby's nap times times, wake times, and sleepy signals.
Tips for Establishing a One Month Old Sleep Schedule
Remember: your newborn may occasionally seem like an angry potato, but they're very human, not a robot. Babies at this age are generally too young to follow a rigid schedule. However, there are a few things you can do now that will start laying the groundwork for healthy sleep habits:
1. Create a bedtime routine. Even at one month old, a simple routine can help signal to your baby that it's time to sleep. This could include a warm bath, gentle massage, soft lullaby, or reading a short book [3]. Try to choose a routine that you enjoy and can stick to every day for the next few (or many!) months
2. Watch for sleepy signals. Amazingly, your baby will often show you physical signals that they're getting tired. At one month, your baby may rub their eyes, not maintain eye contact, stare into the distance, or yawn as they're beginning to get tired. When you see these signals, put your baby down to sleep [1].
3. Keep nighttime feeds as boring as possible: When your baby wakes for night feeds, keep the lights dim and interactions as minimal and low-key as possible. It may feel like overkill, but this helps reinforce to your baby that nighttime is for sleeping. [2]
4. Expose your baby to natural light: During the day, take your baby outside if you can and let them experience natural daylight. Getting sunlight during daylight hours can help your baby regulate their developing circadian rhythm [2].
5. Safe sleep is essential. If putting your baby down in their crib, always put them on their back on a firm, flat surface without any loose bedding or soft objects nearby. At this age, aim for one crib nap per day if you can. For more on how to create the ideal sleep environment for newborns, check out our post!
Common Challenges in a One Month Old Sleep Schedule
Trying to decode your newborn's sleep patterns and sleepy cues can feel exhausting. It's completely normal to face a few hurdles during this period:
Frequent Night Wakings
It's normal for a one month old to wake frequently at night for feeds. Their tiny tummies can't hold much, so they need to refuel often. The good news is that this phase will pass. Most babies at this age wake about 2-3 times per night (7:00PM-7:00AM).
Day-Night Confusion
If your baby seems to have their days and nights mixed up, gradually adjust their schedule. Make daytime feeds social and lively, while keeping nighttime interactions quiet and subdued [2].
Short Naps
Many one month olds take short naps. At one month old, naps can be anywhere from 20-30 minutes to over two hours. While it can be frustrating, remember that their sleep cycles are still maturing. As they grow, naps will likely lengthen naturally. Most babies start to consolidate their nap sleep at around 5 months old.
Recent studies have shown that newborn sleep becomes more distinguishable and organized between weeks 2 and 5, which may explain why some parents find their baby's sleep becoming slightly more predictable around the one-month mark [5]
FAQs About One Month Old Sleep Schedule
Q: Should I wake my baby for feeds at night?
A: The general rule of thumb is: if your baby is gaining weight well along their growth curve, you can usually let them sleep at night. Talk to your pediatrician if you have any questions.
Q: When will my baby sleep through the night?
A: Every baby is different, but many babies start to gradually lengthen their nighttime sleep periods at around 5-6 weeks old. Most babies start to have noticeably longer sleep stretches between 3-6 months. At one month old, frequent night wakings are completely normal and necessary [1]
Q: Is it okay to use sleep aids like white noise machines?
A: Yes, white noise can be helpful for some babies. Just ensure the volume isn't too loud and the machine is placed away from the crib. For more on this, check out our full post on the ideal sleep environment for newborns.[2].
Conclusion
The first 4-8 weeks can feel like a blur - the most important thing to remember is that this will pass, you're doing great, and that your baby is (amazingly!) already a unique individual! Your one month old's sleep schedule might not look exactly like your neighbor's or your best friend's baby - and that's okay. The key is to be patient, consistent, and responsive to your little one's needs.
As you navigate this new world of parenting, be kind to yourself. Before you know it, your one month old will grow into a two month old, then a three month old, and their sleep patterns will continue to evolve.
For now, focus on what's important: keep showing up, be kind to yourself, and know that this, too, will pass. And remember, if you have any concerns about your one month old's sleep schedule, don't hesitate to reach out to your pediatrician. They're there to support you on this incredible journey of parenthood.
Sweet dreams, little one - and parents too!
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