Examples of a 3 Year Old Sleep Schedule

Having trouble with your child’s bedtime routine? Check out examples of a 3 year old sleep schedule and find one that works for you!

Three year olds and sleep don’t always mix. Naps are a hit or miss and starting to get phased out for good. Bedtime is supposed to be at 7pm, but your child isn’t asleep until 9pm, and even gets out of bed to come into your room. And of course, she’s still up at the same early hour the next morning, no matter what.

Nothing you’ve tried has worked to get her to sleep. Eliminating naps only leads to a meltdown in the afternoon, or passing out for a really early bedtime. Early mornings mean she’s crabby from the start, even if she clearly needs another hour or so of more sleep.

In short: the lack of sleep has taken a toll on the whole family, making for miserable days and nights.

You’re not alone, friend. One of my twins flat-out refused to nap. Some days he was okay without a nap, but otherwise, he was a hot mess come the afternoon. He’d wake up early every day, no matter what time he’d go to bed (or whether he napped or not).

And forget about the double whammy: early wake-ups and no naps.

Finding a 3 year old sleep schedule that works for you

This is the stage when irregular sleep schedules are all too common.

The sleep needs of a 3 year old are changing, which could mean naps on some days and none on others. Bedtimes and wake-ups can be unpredictable. And at the end of the day, you just want to make sure your little one is getting the proper rest she needs.

After three kids, I’ve learned that finding the right 3 year old sleep schedule is all about trial and error. Sometimes you just need to see how other parents schedule their kids’ sleep so you can adjust bedtimes and naps until you find one that works for you.

So, I asked and dug around to see how other families structure their sleep schedules. Below are several samples of a 3 year old sleep schedule — both with and without naps. (FYI, younger 3 year olds tend to need naps more so than almost-4 year olds.)

Hopefully you can find one that works for you and get the consistent sleep you need:

3 year old sleep schedule samples (with a nap)

Example 1:

• Wake up: 6am
• Nap: 12:30-1:30pm
• Bedtime: 7:30pm

Example 2:

• Wake up: 6am
• Nap: 1-3:30pm
• Bedtime: 8pm

Example 3:

• Wake up: 6:30am
• Nap: 12-2pm
• Bedtime: 8:30pm

Example 4:

• Wake up: 7am
• Nap: 12-2pm
• Bedtime: 7:30pm

Example 5:

• Wake up: 7am
• Nap: 1-4pm
• Bedtime: 8pm

Example 6:

• Wake up: 7am
• Nap: 1:30-3pm
• Bedtime: 8:30pm

What to do when your 3 year old wakes up crying every night.

Example 7:

• Wake up: 7am
• Nap: 1-4pm
• Bedtime: 8:30pm

Example 8:

• Wake up: 7:15am
• Nap: 1:30-3:30pm
• Bedtime: 8:15pm

Example 9:

• Wake up: 7:30am
• Nap: 2-3pm
• Bedtime: 7:30pm

Example 10:

• Wake up: 7:30am
• Nap: 2-3:30pm
• Bedtime: 8pm

Example 11:

• Wake up: 7:30am
• Nap: 2-4pm
• Bedtime: 8pm

Example 12:

• Wake up: 8am
• Nap: 12:30-2pm
• Bedtime: 8:30pm

Free resource: Do you struggle with getting your child to take a nap? Join my newsletter and grab The Five Habits That Will Make Your Child’s Naps Easier! Discover the five steps you need to do to finally get a break while she naps:

3 year old sleep schedule samples (without a nap)

Example 13:

• Wake up: 6:30am
• Bedtime: 7pm

Example 14:

• Wake up: 6:30am
• Bedtime: 7:30pm

Example 15:

• Wake up: 6:45am
• Bedtime: 7:30pm

Example 16:

• Wake up: 7am
• Bedtime: 7:15pm

Example 17:

• Wake up: 7am
• Bedtime: 8pm

Example 18:

• Wake up: 7:30am
• Bedtime: 8:30pm

Example 19:

• Wake up: 8am
• Bedtime: 7:30pm

Example 20:

• Wake up: 8am
• Bedtime: 8pm

Example 21:

• Wake up: 8:30am
• Bedtime: 8pm

Get more tips on how to create a 3 year old daily schedule.

Best practices for a 3 year old sleep schedule

• Does your 3 year old take forever to finally fall asleep? Try limiting her nap. Shorten the length, especially if she takes long, midday naps, or simply cut her off at a certain time, like at 3pm.
• Still need time alone, but she doesn’t actually sleep during nap time? Turn it into “quiet time.” Agree that she doesn’t have to actually fall asleep, but that she should do quiet activities in her room for a set time. Reading, coloring, and playing with stuffed animals are good activities, since they don’t need your attention.
• Is she waking up at night, even on days when she doesn’t nap? This is likely a sign that she’s overtired. Adjust her sleep schedule so she gets plenty of quality sleep come bedtime. Take a look at this article on how to get your overtired child to sleep.

Conclusion

Whatever sleep issues you’re currently in—late bedtimes, early wake-ups, no naps—rest assured that this isn’t forever. Your 3 year old is going through developmental changes, from disrupted sleep to phasing out naps.

But by adjusting her schedule, you can bring more consistency—and more sleep—into your days and nights.

Get more tips:

• How to Respond when Your 3 Year Old Won’t Sleep
• Effective Ways to Handle the 3 Year Old Sleep Regression
• Top Techniques to Help Your Child’s Separation Anxiety at Night
• 7 Smart Ways to Maintain Your Child’s Sleep Schedule on Vacation
• Genius Ways to Make Bedtime Easier

Don’t forget: Join my newsletter and grab your copy of The Five Habits That Will Make Your Child’s Naps Easier below: