Getting twins on a sleeping schedule

One of the first things new parents of twins may think about is how to help not one but two babies get the sleep they need. Getting your twins on the same sleeping schedule makes it easier to make plans, helps ensure your babies are getting enough sleep, and allows for some breaks for caregivers too. So how do you accomplish this? 

In this article, we’ll give you tips for getting your babies on a more predictable schedule when it’s developmentally appropriate, explain the benefits of a sleep schedule for twins, and outline the sleep training methods that may work best for twins. 

IN THIS ARTICLE:

Twin sleep patterns explained

While twins often have many things in common, especially if they are identical, that doesn’t necessarily mean their sleep patterns will be in sync. They may have different sleep needs, sleep preferences, and sleep schedules. This is normal! For most parents of twins, the goal is to find a happy medium that allows both twins to meet their sleep needs and stay on similar schedules when it’s developmentally appropriate. 

Many twins are born prematurely, and that can certainly affect sleep and when they’re ready for a sleep schedule as well. We recommend using your child’s adjusted or “corrected” age, which accounts for the difference between their due date and actual birth date. By using the corrected age, you can and feel reassured if your baby isn’t meeting sleep or developmental milestones based on their actual age. Note that all newborns have irregular sleep patterns and short wake windows. Babies aren’t born with predictable or organized sleep cycles [], so we won’t expect any sort of set “schedule” for twins (or singletons!) in the first few months of life. However, you can try to get your twins to be in sync (as much as possible) even in the early days by waking up the sleeping twin to feed if the other wakes up. Additionally, if one twin wakes up from a nap, you can wake the other up within 15 minutes to try to keep their schedules in sync. 

As babies leave the newborn stage and their sleep patterns become more predictable (often around ), you can start to try to meld their schedules so they stay more in sync. As they near 8 - 9 months (typically when they drop down to two naps), it typically becomes easier to put babies on a “by the clock” schedule. This means you’ll still take age-appropriate wake windows into account, but you don’t need to adjust nap or bedtime too much even when sleep time varies. Many parents of twins aim to follow a by-the-clock schedule sooner, often closer to 6 months. 

Benefits of synchronized naps for twins

Having twins nap at the same time can be beneficial for babies and caregivers. For example:

• Improved sleep quality for both children: A predictable, synched sleep schedule may help your babies know when sleep is coming and often prevents them from waking each other up.  

• Reduced nap interruptions: Working around two nap schedules may be tricky! If your children have synced nap times, you may find this leads to fewer missed or interrupted naps on days when you have planned activities. 

• Provides structure: Structure and routine can help babies feel secure [] in knowing their needs will be met. 

• More downtime for parents: Synchronized naps allow parents to rest and have free time. If twins nap at different times, it can be challenging to find time to take a break or care for yourself. 

Signs twins are ready for a consistent sleep schedule

Most newborn babies aren’t quite ready for a consistent yet. It is developmentally normal for sleep to be erratic and unpredictable in these early months. We recommend planning sleep according to wake windows and sleepy cues during the newborn period. 

Sleep patterns are largely impacted by hunger at this age. For babies born prematurely or with certain medical conditions, following scheduled feedings [] recommended by your pediatrician is ideal. However, for most healthy, full-term infants, the American Academy of Pediatrics (AAP) recommends following your baby's hunger cues rather than the clock. This approach is known as feeding on demand or responsive feeding. As a result, twins may already be on a consistent feeding schedule if they spend time in the NICU. 

If your twins did spend any time in the NICU [] and are already on a predictable feeding schedule, it might be easier to sync up their sleeping patterns as well. Consider asking the staff at the NICU to write down any schedules your babies are on before they are discharged. 

Many babies are ready for a more consistent sleep schedule somewhere between 3 and 6 months, so this is a good time to start trying to sync up your twins’ sleep if you haven’t already. At this time, most babies have a more consistent 24-hour cycle of eating and sleeping which can lead to more schedule predictability.  Of course, every baby is different and has unique sleep needs. However, some common signs that your twins are ready for sleep schedules include taking 3 or fewer naps and having more predictable nap times and wake windows.  

Remember that babies who were born prematurely may have different sleep needs and considerations. Your care team may be able to provide you with additional signs to look for that your twins are ready for a sleep schedule. 

Tips for getting twins on the same sleep schedule

For many families, the ultimate goal is to get both babies sleeping simultaneously, for both naps and overnight sleep. For others, getting on a similar (but not exact) schedule might be the goal. As you work to get them in sync, here are some tips that may help:

Tip #1: Adjust feeding times

Consider adjusting feeding times to coincide with your desired schedule and to keep each baby on the same schedule. For example, feed them both at the same time while they’re awake, and if one wakes to eat during the night, wake the other one to feed as well. While it may sound counterintuitive, aligning eating patterns can help improve sleep and prevent babies from waking early due to hunger.

Tip #2: Create a calming sleep environment

A consistent bedtime routine [] and a soothing can help your babies know that a nap or bedtime is coming. Consider using dim lighting and/or playing soft . Even if twins don’t fall asleep simultaneously, this environment and routine will help cue them that it’s time for sleep. 

Tip #3: Monitor wake windows

Wake windows may not always be the same for both babies. One twin may need more awake time than the other, which is normal. For example, if twin A usually needs 30 additional minutes of awake time than twin B and you want them to take their first nap of the day at the same time, you might consider waking baby A 30 minutes earlier in the morning to help sync nap times. 

If you’d like some help determining optimal wake windows for your twins, sleep predictor can help pinpoint when your baby is ready for sleep.   

Tip #4: Break one of the cardinal rules of parenting: Wake a sleeping baby!

In order to keep your babies on the same schedule and ensure they’re tired at the same time, you might need to wake one twin up [] from a nap or night sleep if the other one wakes up. 

While newborns aren't quite ready for a set schedule, some twin parents find it very important to have their babies nap at the same time during the day. This makes sense, especially when you're feeling exhausted! If synchronized naps are a priority for you, you might consider gently waking one twin if the other has already woken up. For instance, if Twin A wakes up and Twin B is still snoozing, you could wake Twin B within 15 - 30 minutes so they’re both ready for their next nap around the same time. 

It can also be helpful to start their day within the same 30 minutes of each other, making it easier to follow recommended wake windows and have similar nap times throughout the day. Of course, you might also cherish some one-on-one time with one baby while the other sleeps!

Steps for a consistent bedtime routine for twins

One trick to a consistent bedtime routine for twins is to break the routine down into manageable steps that you can do simultaneously with each baby. For example, you might dim the lights, put on pajamas, read a book, and finally sing a song with both babies in the room. 

However, some common bedtime routine activities might be more difficult with twins, such as giving a bath, rocking them, or rubbing their backs. If you won’t consistently have help at bedtime, consider leaving out any routine components that would be difficult for you to do on your own. The important thing is creating a predictable bedtime routine you can do in the same order every night. The steps may look different for parents of twins and that’s OK! 

Co-sleeping or separate cribs: Which is better for sleep?

The AAP [] recommends that babies sleep on their own sleep surface, though many twin parents choose to have their twins sleep together in the same crib. Some people believe this helps them sleep better as they’re used to being cozied up to their twin. However, you might find that as your twins get older, bed-sharing may cause them to wake each other up.

While there are clear risks to sleeping with a parent or older sibling, there hasn’t been enough research to determine the safety and benefits of bed-sharing for twins. Therefore, the AAP [] recommends separate sleep surfaces for twins as well. 

Sleeping in the same room as your babies is a perfectly safe practice. In fact, the AAP [] recommends it for at least the first 6 months. To make this work for twins, consider putting them on opposite sides of the room with a white noise machine between them or putting one on each side of your bed. 

When configuring your twins’ cribs, make sure they’re placed . Set them up far enough away from any cords, curtains, or other safety hazards, and make sure the cribs are far enough away from each other that your twins can’t reach each other as they grow older. This prevents your twins from being able to help each other escape from their cribs. Cribs placed fewer than 3 feet apart can also prevent an entrapment hazard if your children attempt to climb out. 

Top sleep training methods for twins

As you work on getting your twins synched onto the same schedule, sleep training is one technique you can use to help achieve this. By teaching your babies how to fall asleep independently, it may be easier to get them on the same schedule, especially since it can sometimes be hard to support both babies to sleep at the same time. 

Any method can be used for twins. However, the method that works best depends on factors such as the temperament of each baby, if you have assistance from other caregivers, and your parenting preferences. Regardless of which method you choose, separating them during sleep training (or only sleep training one at a time) might make the process smoother. For example, you might sleep train one in the nursery while the other sleeps in your bedroom, then work on sleep training the second baby after the first has gotten the hang of it. 

The fading/gradual method

This method involves slowly weaning away from the methods you’ve been using to help them to sleep. For example, if you normally rock them to sleep, you may consider progressing to holding them, then patting their backs while they’re in their sleep space, then sitting in the room with them, and eventually leaving the room before they’re asleep. 

The fading/gradual method tends to work well for twins who sleep in the same room. you’ll probably find it easier if you have help from another caregiver, especially if you need to hold or physically soothe each baby. This method is also ideal if your twins tend to wake each other up when they cry. 

Ferber method 

This sleep training method involves checking in on and consoling your babies at . For example, you might set them in their cribs to fall asleep and check in on them in 3 minutes, then 5 minutes, then every 10 minutes until they’re asleep. It generally produces quick results if parents are committed and consistent.

Because the Ferber method can involve more crying than the fading/gradual method as your babies naturally protest the change in routine, it may be difficult if you’re sleep training twins in the same room. 

The extinction or cry-it-out method 

This involves letting your babies fall asleep on their own without any checks. Sometimes parents start with check-ins and the Ferber method but they find that going in upsets their babies even more, so they move to extinction. 

We recommend using a video monitor to ensure your babies are safe throughout the night if you choose the extinction or cry-it-out method. This method should only be used when children’s needs have been met — they've been fed, are dry, not in physical discomfort, and are developmentally able to fall asleep independently (typically at 6 months or older). 

Takeaway

• Twins usually become ready for a more consistent sleep schedule between 3 and 6 months old, as their circadian rhythms mature and their sleep patterns start to regulate.

• While twins are often similar in many ways, they may have different sleep needs. Aligning their feeding schedules, creating a calm environment, keeping an eye on wake windows, and waking a sleeping baby if necessary are all tips that can help you synchronize your twins’ sleep. 

• Any sleep training method may work for twins. Determining the right sleep training method for your babies depends on their temperament and your family’s preferences.