11 week old sleep schedule: Bedtime and nap schedule

At 11 weeks, your baby is nearing the end of the fourth trimester! As your little one gets closer to 3 months old, they may be growing out of their newborn sleep patterns as their circadian rhythm matures. While this can result in and shorter naps at around 3 - 4 months, we’ll also likely see a more regular 24-hour cycle of eating and sleeping along with some longer stretches of overnight sleep in this age range. The biggest changes in infants’ sleep patterns occur in the first 4 months of life [], so it’s not uncommon for sleep to be a bit bumpy at this age. Don’t fret — we’re here to help you navigate any challenges as seamlessly as possible.     

 In this article, we’ll offer tips to help set up a good foundation for sleep at 11 weeks, give you a glimpse of 3 month sleep expectations, and answer frequently asked questions about sleep needs at this age. 

IN THIS ARTICLE: 

How much should a 11 week old sleep?

We recommend aiming for around 15 hours of sleep over a 24-hour period . This is slightly less than the 15.5 hours we may see at around . Similarly, 2 month olds may sleep around 5 - 6 hours during the day, while at 3 months daytime sleep total may decrease to around 4 - 5 hours. 

Note these figures are averages and should act as a guide for your little one’s sleep. You know your baby best! It’s normal if your child’s sleep schedule varies every day — and from nap to nap. When it comes to sleep totals, we recommend focusing on your child’s mood and energy levels instead of only looking at the number of hours of sleep per day.

Top sleep tips for 11 week olds

Tip #1: Learn how sleep architecture changes at 3 months 

You may have heard of the dreaded “,” which is a biological change in sleep patterns that occurs in all babies. But did you know this change can impact sleep earlier too, closer to ? 

Here’s what happens: After a child’s sleep architecture matures, they begin experiencing cycles of light and deep sleep, similar to how an adult sleeps. When in this cyclical sleep, babies (and everyone else too!) briefly wake after each sleep cycle and then enter the next one. Sleep troubles occur when a baby fully wakes between sleep cycles and needs help getting back to sleep. If your child is suddenly calling out more in the middle of the night and taking short naps, it may be a sign that this biological change is underway. 

Reframing this change as a milestone in your baby’s development — instead of a giant step backward — can be helpful. Note that sleep regressions usually last somewhere between 2 - 6 weeks []. However, seeing improvement in sleep largely has to do with a baby developing and their physiological ability to on their own.

Tip #2: Aim for morning light exposure and a consistent wake-up time 

At this point, you’re likely eagerly anticipating a more regular sleep schedule for your baby. One of the best ways to work towards this is by exposing your little one to morning light, which is the most powerful influence on a person’s sleep-wake schedule. For your newborn, this may look like opening the shades at wake time or going out for a morning walk.

Also, consider aiming for a consistent wake-up time each day — within the same 30-minute window. While you may rejoice if your child normally wakes up at 6:30 AM but sleeps in until 8:00 AM one morning, this variation can actually lead to unpredictability later in the day when you’re planning naps and bedtime. 

Tip #3: It may be time to stop swaddling

It’s normal for babies to transition out of the swaddle at around 2 - 3 months. According to the American Academy of Pediatrics [], it’s best to stop swaddling your baby as soon as they show any signs of rolling. To make this transition a little easier, we recommend using a (wearable blanket). Sleep sacks can keep your baby warm, comfortable, and safe for sleep. It’s also a great step for your child’s ! 

Sample 11 week old sleep schedule

At 11 weeks, your little one's "schedule" will likely still be unpredictable. Sleep times and durations will vary and this is normal! Here's what a day in the life of a 11 week old newborn may look like:

Naptime schedule for 11 weeks

How long should an 11 week old nap?

At 11 weeks, it’s not uncommon for some naps to be short, around 30 - 45 minutes, while others are longer, around 1 - 2 hours. Short naps, while frustrating, are developmentally appropriate at this age. As your baby approaches the 3-month mark, we may see a little less overall daytime sleep. A 3 month old may sleep 4 - 5 hours during the day, which is down from the 5 - 6 hours we might expect from 2 month olds over the day. This daytime sleep is usually broken down into 4 - 5 naps. 

To take some of the guesswork out of naptime while sleep is still a little unpredictable, we suggest keeping an eye on and (staring off into space, increased fussiness, rubbing their head on you) to help determine if your baby is ready to nap again. Most babies can comfortably stay awake 60 - 120 minutes at 3 months. You can also use feature to help you determine optimal nap times for your baby.

How many naps for a 11 week old?

We’ll still expect 4 - 5 naps per day for babies at 11 weeks. The number of naps in a particular day will be determined by a child’s morning rise time, how long their naps were that day, and how long they can comfortably stay awake between naps. At 3 months, typical wake windows are 60 - 120 minutes. Since your child isn’t quite 3 months old, they may be slightly shorter — around 45 minutes - 1.75 hours. In general, the shortest wake windows are typically in the morning and they increase over the course of the day.    

5-nap schedule for 11 weeks

Note: Sleep needs vary by child and this chart should be viewed as an example.

4-nap schedule for 11 weeks

Note: Sleep needs vary by child and this chart should be viewed as an example.

Bedtime for 11 week olds

What time should an 11 week old go to bed?

At around 3 months we may see bedtime start to shift earlier. Bedtime will typically be 12 - 14 hours after your baby wakes for the day, but no earlier than 6:00 PM (to prevent a very early morning rise time). This means if your little one gets up at 6:30 AM, an optimal bedtime is likely between 6:30 - 8:30 PM. 

A more precise bedtime will also be determined by how many naps your little one is taking and how long they can comfortably stay awake between sleep periods. If your little one is taking 4 naps, their bedtime will tend to be earlier than a baby who is taking 5 naps per day. 

If you're curious about what lies ahead in the next month, glimpse into the future to see what you might experience once your baby is a . Take a look back at how far your baby has come by revisiting what they may have been like as a .