How to Help Your 3 Month Old Sleep Better

If you’re reading this, chances are you have a 3-month-old (12 to 15 weeks old) and are looking for guidance.

If you have a baby this age, you’re in this really weird season where they’re not really a newborn anymore, but they’re also not quite a baby either! 

This in-between stage can leave many parents feeling a bit lost or unsure about sleep schedules and daily routines.

In this blog, we’ll share practical tips and insights to help make the 3-4 month stage less confusing and far more enjoyable—for both you and your little one.

How to Handle the Awkward 3-4 Month Stage

When it comes to caring for a 3 month old, you’re probably feeling it. 

The newborn “fog” might be lifting, but you’re still waking up during the night and likely wondering, “Is my baby ready to sleep train?”

At this stage, your baby isn’t developmentally ready for formal sleep training just yet—that milestone typically begins around 16 weeks. However, that doesn’t mean you have to endure sleepless nights without any relief!

There are plenty of things you can do now to help your baby (and yourself) get better sleep, setting the foundation for smoother nights ahead.

Below, you’ll find eight ways to help your 3-month-old sleep better so your family can feel more rested and truly cherish this precious season of newborn life.

#1 Give Your Baby More Awake Time

Between 12 and 15 weeks old, your baby is ready for more awake time! Up until now, you’ve likely been following a 45-60 minute awake window. At 3 months, it’s time to extend those windows to 60-75 minutes.

#2 Increase the Morning Awake Window to 60 Minutes 

With your baby’s growing ability to handle more awake time, their first morning awake window should now be at least 60 minutes. If you’ve been putting them down for their first nap around the 45-minute mark, it’s time to stretch that to a full 60 minutes before Nap 1.

#3 Extend Remaining Awake Windows to 70-75 Minutes 

For the rest of the day, aim for 70-75 minute awake windows between naps.

While 15 extra minutes might seem small, every little bit counts for your baby. They need to be awake long enough to build up for longer, more restful naps. 

If you’ve been using shorter newborn wake windows, you may have noticed your baby waking up early from naps or even rejecting naps altogether. These are signs it’s time to extend their awake time. Adjusting their schedule can help reduce the need for extra soothing techniques, like the Pick Up Put Down method.

#4 Gradually Reduce the Pacifier Usage

If you’re still using a pacifier, consider starting to reduce its use during sleep times. Begin experimenting with offering the pacifier less often to give your baby the opportunity to further develop self-soothing skills.

For example, you might skip offering the pacifier for the morning nap or wait a bit longer in the middle of the night to see if your baby can settle on their own before reintroducing it.

The less your baby relies on the pacifier for comfort at this age, the easier it will be for them to learn to self-soothe independently, paving the way for smoother sleep habits.

#5 Help Your Newborn Get Drowsy

At this age, it’s still perfectly okay to help your newborn become drowsy before sleep.. 

You may have heard the phrase, “Get your baby drowsy but awake,” and thought, “What does that even mean?” Honestly, for babies and toddlers, it doesn’t mean much. Drowsiness is the first stage of sleep, and as they grow, they’ll learn to reach that stage on their own, independently, in their bed.

However, during the newborn stage, it’s still normal (and helpful!) to assist your baby in falling asleep. You can use methods like the pacifier, the Pick Up Put Down (PUPD) method, or soothing techniques such as swaddling, rocking, shushing, or gentle patting to help calm your baby.

So yes, your baby still needs your help to become drowsy at this stage.

As your little one approaches the 16-week mark, gradually start taking a more “hands-off” approach to give them the opportunity to discover their fingers or other ways to self-soothe. This gentle shift helps set the foundation for independent sleep skills.

#6 Enjoy On the Go Naps 

At 3 months old, your baby is still taking 4-6 naps a day, depending on their needs. With so many naps in the schedule, it’s perfectly okay—and even helpful—to enjoy some of those naps on the go.

By 6-7 months of age, this will shift, and your baby will need two solid crib naps per day. But for now, take advantage of the extra freedom to have one or two naps in the stroller, carrier, or car seat.

Even when you reach the sleep training stage at 16 weeks, you can still enjoy the flexibility of a few daily naps on the go. So soak up this season and embrace the convenience while it lasts!

#7 Stop Using a Swaddle

We strongly recommend transitioning your baby out of the swaddle between 8-12 weeks of age, with 12 weeks being the “last call.”

If your baby is between 12-15 weeks old and still in a swaddle, start by transitioning gradually: take one arm out and alternate which arm is free each time your baby goes to sleep.

Removing the swaddle allows your little one to begin learning important self-soothing strategies, like sucking on their fingers or rolling around. These skills are essential for their development and pave the way for more independent sleep.

#8 Don’t Stress About What You Can’t Control  

If you’re a parent or caregiver reading this and feeling overwhelmed by all the advice on helping your baby sleep better, take a deep breath—you’re not alone.

Maybe you’re a mother navigating postpartum depression or anxiety.
Perhaps you’re a caregiver managing multiple children and feeling stretched thin.
Or maybe you’re a dad who wants to be hands-on but isn’t sure where to start.

Here’s the good news: nothing you’re doing (or not doing) right now will ruin your baby’s sleep success in the future. Be encouraged, take it one step at a time, and focus on what works best for your family. You’re doing better than you think!

The concepts and strategies above are designed to help your 3-month-old sleep better and support your journey through this unique phase.

If any of these tips left you feeling anxious or overwhelmed, take a deep breath and remind yourself to relax. This is not a checklist you have to master—take what resonates with you and leave the rest.

Remember, you are still in the newborn phase, and the newborn phase can be incredibly challenging. Give yourself grace as you navigate this time.

Use these strategies to build your confidence and bring a sense of peace as you care for your 3-month-old. You’re doing an amazing job!

Conclusion

Having a 3-4 month old can feel a little awkward because your little one is somewhere in between being a newborn and a baby!

While you’re still technically in the “newborn” stage and it’s too early to begin formal sleep training, you can start instilling healthy sleep habits in the following ways:

1. Give your newborn more awake time
2. Increase the morning awake window to 60 minutes 
3. Extend remaining awake windows to 70-75 minutes 
4. Gradually reduce the pacifier usage
5. Help your newborn get drowsy
6. Enjoy on the go naps 
7. Stop using a swaddle
8. Don’t stress about what you can’t control right now 

By incorporating these habits, you’ll set the foundation for better sleep and make this transitional stage smoother for both you and your little one!