10-Month-Old Sleep Schedule: Tips & Solutions

Updated Jan 17, 2026

If you’re the parent of a 10-month-old, you know that your baby’s sleep can feel like a moving target. At this age, little ones need plenty of rest but are also hitting exciting developmental milestones that can shift their routines. From nap schedules and bedtime routines to common hurdles like night waking or sleep regression, understanding what’s typical for a 10-month-old can make navigating this stage much smoother.

How Much Should a 10-Month-Old Sleep?

At 10 months old, your baby typically needs 13–14 hours of sleep in a 24-hour period, though anywhere from 11 to 16 hours can still be normal. Most little ones get 10–12 hours of night sleep and an additional 2–3 hours of naps during the day. Since sleep needs don’t change much between 9 and 12 months, you can expect a fairly steady sleep schedule at this stage.

Daytime rest usually includes two naps, each lasting about 60–120 minutes, with 3–3.75 hours of awake time between them. Keep in mind that each little one’s needs will vary, so it’s important to pay close attention to your child’s mood, energy, and overall sleep patterns to see if they’re getting the rest they need.

A Balanced Sample Sleep Schedule for a 10-month-old

By 10 months, many babies thrive on a consistent sleep schedule that balances naps, feedings, and playtime. While every baby is different, attempting to implement a set routine not only supports better rest but also helps make bedtime smoother and less stressful.

Here’s a sample 10-month-old sleep schedule you can use as a guide, and adjust based on your baby’s needs:

7:00 a.m. – Wake and morning feeding (breast or bottle)
8:00 a.m. – Breakfast (solids)
9:30–11:00 a.m. – Nap 1
11:15 a.m. – Feeding (breast or bottle)
12:30 p.m. – Lunch (solids)
2:30–4:00 p.m. – Nap 2
4:15 p.m. – Feeding (breast or bottle)
5:15 p.m. – Dinner (solids)
6:45 p.m. – Evening feeding (breast or bottle)
7:30 p.m. – Bedtime routine and sleep

What is the 10 Month Sleep Regression?

The 10-month sleep regression is a specific period where a 10-month-old baby, who’s been sleeping well, suddenly starts waking up at night and has difficulty going back to sleep. It’s most often linked to exciting developmental milestones—many babies at this age are learning to crawl, pull up, or even take first steps. Teething can also add to the disruption, as discomfort makes it harder for little ones to rest peacefully.

Signs of the regression can look different for each baby but often include shorter naps, more night wakings, and fussiness around bedtime. Some babies even use sleep time to practice their new skills, like standing in the crib instead of winding down. While this stage can feel exhausting, it’s temporary—most regressions last about two to six weeks, easing once your baby adjusts to their growth and new abilities.

How to Handle 10-Month-Old Sleep Regression

Handling the 10-month sleep regression involves patience, consistency, and understanding your baby's needs. Here are some strategies that can help:

Maintain a Consistent Sleep Schedule

Maintaining a regular sleep schedule can provide a sense of security for your baby. Even if they wake up at night, try to stick to the same bedtime and nap times.

Find a Balance for Naptime

At 10 months, most babies still need two naps each day. Try not to drop the morning nap too early, as this often leads to an overtired baby and restless nights. On the other hand, too much daytime sleep can interfere with bedtime. Aim for no more than four hours of naps total in a day.

Create a Soothing Sleep Environment

Creating a soothing sleep environment can also help. This could involve using a white noise machine, dimming the lights, and keeping the room at a comfortable temperature. These elements can signal to your baby that it's time to sleep.

Prioritize Your Baby’s Nutrition

You’re probably aware of the role of nutrition in a baby’s growth and development, but Nnutrition plays a critical role in your baby's sleep patterns as well. At 10 months, your baby is likely exploring a variety of solid foods. Making sure they receive a balanced diet can aid in better sleep.

Also, be mindful of the timing of meals. Feeding your 10-month-old baby too close to bedtime can cause discomfort and disrupt sleep. Aim for a mealtime that’s about 1-2 hours before bedtime to allow for proper digestion.

Allow Practice of New Skills During Awake Time

Provide plenty of opportunities for your baby to practice their new skills during their awake time. This can help satisfy their urge to practice, reducing the likelihood they want to do so during sleep time.

Consider Sleep Training

Sleep training can be a useful tool during the 10-month sleep regression. There are various sleep training methods, and the best one depends on your family's comfort level and your baby's temperament.

Some parents choose a gentle sleep training method, like the 'no tears' approach, which involves comforting your baby at intervals. Others prefer a more structured approach, like the 'cry it out' method, which involves letting your baby self-soothe.

FAQs About 10-Month-Old Sleep Regression

Will my 10-month-old baby go back to their normal sleep pattern after sleep regression?

Yes, most babies return to their normal sleep patterns once the sleep regression phase passes. This usually happens once they've adjusted to their new skills and developmental changes. However, every baby is different, and some can have slightly altered sleep patterns even after the regression. If you're concerned about your baby's sleep, it's best to reach out to a healthcare professional.

Why does my 10-month-old keep waking up at night?

It’s common for a 10-month-old baby to wake during the night due to developmental milestones, teething, or separation anxiety. Sometimes, babies also wake because they’re used to rocking or feeding to fall asleep. While these habits can be comforting, they may create sleep associations that lead to frequent night wakings. Consider solutions like age appropriate baby teething foods and toys if these issues sound familiar,

What are the wake windows for a 10-month-old baby?

At this age, most babies do best with wake windows of 2.5–3.5 hours between naps and bedtime. The first stretch of awake time is usually shorter, while the final one before bed is longest. A balanced sleep schedule with two naps helps prevent overtiredness and supports longer stretches of night sleep.

Are there any products that can help my 10-month-old baby sleep better during this regression?

Yes, there are several products that can help create a more soothing sleep environment for your baby. These include white noise machines, blackout curtains, and comfortable sleepwear. However, it's important to ensure that any products used are safe for your baby and meet all safety standards.

When to Seek Professional Help for Your Baby’s Sleep Health

While sleep regressions are a normal part of a baby's development, there are times when it may be necessary to seek professional help. If your baby's sleep regression lasts longer than a few weeks, or if it's accompanied by other concerning symptoms like weight loss or extreme irritability, consult a healthcare professional.

Pediatricians can provide guidance, help determine if there's an underlying issue contributing to your baby's sleep problems and provide strategies to improve sleep.

Support Your Little One’s Rest with Bubs

At Bubs, we understand the challenges of a 10-month-old’s sleep patterns. We know that it's a time of significant change for your baby, and it can be a stressful period for you. But remember, it's also a time of incredible growth and development for your little one. With patience, consistency, and the right strategies, you can help your baby navigate this phase and establish healthy sleep habits that benefit them in the long run.