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Baby sleep schedules, routines and a 7-day plan for 0-24 months
Typical wake windows by age, one simple bedtime routine, plan cards for common regressions and a 7-day tracker, with safe-sleep basics first.
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- Instant download
- Phone, tablet & print
What this guide is for
Baby sleep advice is scattered, and it often contradicts itself. Wake-window charts disagree, regression ages vary, and the hardest nights tend to land when everyone is tired. This guide puts safe sleep, schedules, a routine, a tracker and a who-to-call list in one place.
- Night wakings pile up, and nobody has written down what actually happened
- Wake-window charts disagree, and nap advice seems to contradict itself
- A sleep regression arrives with no plan for what to keep the same
- Each caregiver does bedtime a little differently
- At 3 a.m., the safe-sleep rules are the hardest to remember
- It is unclear when a rough patch is normal and when to call someone
What changes
Before
After
Before: Guessing whether a rough night is normal
After: Typical sleep ranges by age, plus a 3-day add-up to compare your own numbers against
Before: Changing bedtime, naps and routine all at once
After: One change at a time, held for 3 days and read in a five-column tracker
Before: A different bedtime with every caregiver
After: One written routine card and a handoff note that any caregiver can follow
Before: Facing the next regression with no plan in place
After: Plan cards for 4, 8-10, 12 and 18 months: what to keep the same and one small change to try
Before: Not sure when a sleep problem needs a phone call
After: A who-to-call guide with 911, call-tonight and book-a-visit lists, and a script for the call
What's inside
Main Guide
The full 60-page guide: safe sleep, typical sleep and night waking, schedules by age, a bedtime routine, regression plans, the tracker, handoffs, troubleshooting and when to get help.
60 pages
Quick-Start Checklist
A 2-page checklist for the first night: pick an age band, check the sleep space and write the first line of the tracker.
2 pages
Phone Edition
The guide laid out for reading on a phone, so the checklists and tables are within reach during a night wake-up.
166 pages
- Complete Kit
Worksheet
A 5-page worksheet with the handoff sheet, who covers which hours, and a pediatrician question list.
5 pages
- Complete Kit
Cheat Sheet
A one-page reference to keep by the crib, built around your baby's age band and the key ranges.
1 page
- Complete Kit
7-Day Plan & Tracker
A 7-page plan and tracker for lights-out, night wakings, longest stretch, wake-up time and total nap minutes, with the Day 7 reading steps.
7 pages
Look inside
Page 1 of 6
How it works
Download instantly
Get the main guide, quick-start checklist, phone edition, worksheet, cheat sheet and 7-day plan as soon as you check out.
Read it or print it
Read on your phone, or print the tracker, the cheat sheet and the routine card to keep by the crib.
Follow the plan
Spend about 20 minutes on tonight's setup, track for 7 days, then pick one small change and hold it for 3 days.
Why it's different
Safe sleep comes first
Every schedule and routine sits on one safe-sleep page: back to sleep, a firm flat surface, a bare crib and a shared room but never a shared bed.
Ranges, not rules
Wake windows and nap counts are shown as typical ranges by age. Sleepy cues and a 3-day cue check set your baby's own pattern.
Track five things for 7 days
Lights-out, night wakings, longest stretch, wake-up time and total nap minutes. A week of plain notes shows a pattern one night cannot.
One change at a time
Move one thing, such as lights-out 15 minutes, hold it for 3 days and read the tracker before touching anything else.
Gentle, routine-based steps
A short bedtime routine card, plan cards for common regressions, and gentle scripts for 12 to 24 months. No sleep training under 12 months.
Informed by published guidance from:
- HealthyChildren.org (American Academy of Pediatrics)
- Safe to Sleep, NICHD
- Centers for Disease Control and Prevention
- American Academy of Sleep Medicine
- American Academy of Pediatrics (HealthyChildren.org)
- Sleep Foundation
- NHS
- Safe to Sleep, NICHD (NIH)
- ZERO TO THREE
- American Academy of Pediatrics
- NICHD Safe to Sleep
- CDC
These organizations are listed as sources we drew on. They have not reviewed or endorsed this guide. How our guides are made
Is this right for you?
This is for you if
- Parents and caregivers of a baby or toddler from newborn to 24 months
- Households where more than one adult covers the night and a written handoff would help
- Families who want a plain schedule, routine and tracker in place of conflicting advice
- Anyone who prefers gentle, routine-based steps over timed-check methods
This isn't for you if
- Anyone looking for a sleep-training method for a baby under 12 months. This guide leaves those out.
- Timed-check or leave-and-wait methods at any age. The scripts here are gentle and routine-based.
- Feeding advice. Feeding questions belong with a pediatrician.
- Anyone with a medical concern about a baby or a caregiver's health. See a pediatrician or doctor, or call 911 in an emergency.
30-day money-back guarantee
30-day money-back guarantee. If the guide didn't help, email contact@betterdayguides.com within 30 days and we'll refund you in full.
Read our refund policyQuestions
What is in the kit?
Six files: a 60-page main guide, a 2-page quick-start checklist, a phone edition, a 5-page worksheet, a 1-page cheat sheet and a 7-page plan and tracker.
Can I use it on my phone and also print it?
Yes. The phone edition is made for reading on a phone. The tracker, cheat sheet and routine card are meant to be printed and kept by the crib, with a pen, so they are easy to find in the dark.
Which ages does it cover?
Newborn through 24 months. Schedule ranges are grouped by age band. For a baby born early, the guide explains corrected age and suggests asking the pediatrician which band to use.
Does it teach sleep training?
No sleep training is used for babies under 12 months. For 12 to 24 months it offers gentle scripts and a routine, with no timed checks and no leaving a child to cry.
Will it get my baby sleeping through the night?
The guide makes no promise about results. Its ranges and sample numbers are illustrations, and babies differ. It helps you track, make one small change at a time and see what happens.
Does it cover feeding or medical questions?
No. It is general educational information. It does include a who-to-call guide covering 911 signs, call-tonight signs and book-a-visit signs, plus a script for the pediatrician call.
How long does it take to start?
Tonight's setup takes about 20 minutes: find the age band, run the sleep-space check, print the tracker and write the first lights-out time.
Can other caregivers use it?
Yes. It includes a handoff sheet, a sample handoff note and steps for giving the safe-sleep card and routine card to grandparents, sitters and other caregivers before their first shift.
How do I get my files?
Right after payment you land on a download page with a button for every file. We also email you a link to your personal library, so you can download them again later. Files are PDFs that open on any phone, tablet or computer.
Can I print it?
Yes. The main guide is laid out for US Letter paper and prints fine on A4, and the checklists and worksheets are designed to be printed and filled in by hand.
What if it doesn't help?
30-day money-back guarantee. If the guide didn't help, email contact@betterdayguides.com within 30 days and we'll refund you in full. To ask for a refund, email contact@betterdayguides.com with your order number. The full details are in our refund policy (linked at the bottom of every page).
Baby Sleep Survival System: 0-24 Month Schedules & Routines
Schedules, routines and a 7-day tracker for baby sleep, 0 to 24 months
Instant download · 30-day money-back guarantee · Secure checkout by Stripe
This guide is general educational information, not professional or medical advice. It does not replace a pediatrician or other health professional. Ask your pediatrician about your baby's sleep space, health, feeding and growth. Call 911 for an emergency, such as trouble breathing or a baby who cannot be woken. Call your pediatrician for fever, ongoing sleep problems or any worry. Call or text 988 if a caregiver is in crisis.
Baby Sleep Survival · Guide
$29