10 Month Old Sleep Schedule
In this article, I’ll share a sample 10 month old nap schedule, tips for implementing the nap schedule, and some developmental milestones that may be impacting your baby’s sleep at 10 months old. As a certified pediatric sleep consultant and also a mom of four (with #5 on the way!), I’ll share what has worked great for me personally with my own babies as well as the schedule and tips I use with my clients.
10 Month Old SLeep Schedule
10 Month Old Sleep Schedule
Typical 10 Month Old Wake Windows and Sleep Needs
Every individual baby is different, however, it’s helpful to know what you can likely expect for a 10 month old baby based on their age and development. These guidelines are a good starting point and will apply to most 10 month old babies.
Most 10 month olds need about 14 hours of sleep within a 24 hour period. This includes both naps and overnight sleep.
Most 10 month old babies have a maximum awake time (also sometimes called a “wake window”) of about 3 to 4 hours. Once they reach the end of their wake window, they will become fussy and overtired until they go to sleep.
Tip: The maximum awake time, or “wake window”, is measured from the end of one period of sleep to the start of the next (ex: when they wake up in the morning to the start of their 1st nap). It’s common to see wake windows a little shorter in the morning and then a bit longer later in the day.
Two naps per day is typical for a 10 month old baby. The total maximum nap time in hours should be around 3 hours, with the rest of the total sleep needs coming from overnight sleep.
10 Month Old Sample Sleep Schedule
Here is what a sample daily schedule, including both naps and overnight sleep, might look like for a 10 month old baby. Keep in mind that this schedule can vary depending on the family’s schedule, especially with the preferred morning wake time. Feel free to adjust the specific times of this example to meet your needs while keeping the overall sleep needs, wake windows, and number of naps consistent. With the tips below, you and your baby can have a great sleep experience at 10 months old.
7:00am - morning wake time
10:00am - nap #1
2:30pm - nap #2
7:30pm - bedtime
It’s important to remember that a baby’s schedule can vary from day to day. Remember to focus not just on the clock but also on cues for tiredness and hunger, wake windows, and your baby’s nap lengths that day so that you can adjust the schedule as needed.
Tips For Implementing Your 10 Month Old Sleep Schedule
To customize this schedule for you baby and family, I recommend first deciding what time you want to start your baby’s day. You can then build the rest of the schedule based on the preferred morning wake time. This is often based on work schedules, other siblings’ school schedules, or simply preference.
The timing of the final nap is also extremely important. You want to be sure that the wake window between the end of the last nap and your target bedtime is the full length of the recommended wake window, 3 - 4 hours. This might mean waking baby up from their last nap. If there is less wake time between the end of the last nap and bedtime, your baby may not be tired enough for sleep. This could result in taking a longer time to fall asleep or disrupted overnight sleep.
I highly recommend implementing a bedtime routine for your 10 month old if you haven’t yet done so. The consistency and familiarity of a bedtime routine can help prepare your baby for sleep and becomes a positive sleep association.
Baby Development at 10 Months Old
It’s helpful to understand a few of the key developmental milestones that your baby is going through at this age. Some of these developmental changes can impact sleep, which is why it’s important to be aware of what to expect. Here are some milestones you may see around 10 months old.
Object Permanence - many 10 month old babies will understand the concept of object permanence, which is realizing that objects continue to exist even when out of sight. This concept applies to both objects and people—i.e. you or other caregivers, which may lead to your baby becoming distressed when you leave the room. This cognitive development can definitely impact sleep.
Tip: With object permanence and separation anxiety as potential challenges at this age, it’s doubly important to pay close attention to wake windows and signs of tiredness. Putting your baby down when they’re tired but not overtired is a key to success as you navigate this milestone.
Gross Motor Development: your baby is likely sitting without assistance and crawling. They might even be pulling themselves up to standing or “cruising” as their legs become stronger and more coordinated. Pulling themselves up on their crib when they are supposed to be sleeping is a common barrier to sleep at 10 months old—after all, practicing their new skills is much more exciting than sleep!
Tip: If your baby is pulling themselves up to standing in their crib, first of all make sure that you lower their crib mattress for safety. Next, pay extra close attention to wake windows and signs of tiredness to ensure you’re putting your baby down to sleep when they are most likely to fall asleep quickly.
WHAT IF WE’RE REALLY STRUGGLING WITH SLEEP AND NEED MORE HELP?
If you are concerned that your baby is struggling with sleep and still isn’t sleeping through the night, you have plenty of options. By 10 months old, barring any unique health issues, babies are more than capable of sleeping through the night.
I work to support families one-on-one with a customized sleep plan that aligns with your individual values, preferences, lifestyles, and schedule. With customized support including multiple coaching calls with me and a plan created just for you to address your specific challenges, your baby will be getting 10+ hours of overnight sleep within a few weeks. You will have a personalized daytime routine that fits your schedule and lifestyle, specific age-appropriate guidance and strategies to help your baby sleep better, and tips for navigating future disruptions to sleep should they occur as your baby gets older.
Click here to learn more and see if this is a fit for you and your family.
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