At around 10 months old, your baby is going through some magical developments—both physically and mentally. You may even start to notice that their face looks less like a baby and more like a toddler! As a parent of a 10 month old, you may be asking…
What should a 10-month-old sleep schedule look like?
How can you support your baby’s sleep during this stage?
Here’s everything you need to know about creating a balanced sleep routine and ensuring your little one gets the rest they need.
A Balanced Two-Nap Schedule
At 10 months, most babies are still comfortable on two naps per day. It is unlikely that your baby will start showing signs of transitioning to one nap, the majority still need two to support their development and prevent overtiredness.
A typical 10-month-old sleep schedule might look like this:
Morning wake: 7:00 am
Nap 1: 9:30 am – 11:00 am
Nap 2: 2:00 pm – 3:30 pm
Bedtime: 7:00 pm
This schedule provides a good balance of awake time and rest, helping your baby stay well-rested without becoming too tired before bedtime.
10 Ways to Support Your 10-Month-Old’s Sleep
1. Create a Dark Sleep Environment
At this age, babies become more sociable and curious, making them easily distracted at sleep time. Keeping their sleep space dark (with blackout blinds) helps signal that it’s time to rest.
2.Encourage Plenty of Gross Motor Play
Your little one is likely crawling, pulling up to stand, and rolling—all exciting milestones! Giving them plenty of time to practice these skills during the day reduces the chances of them waking up at night to practice.
3. Offer Extra Cuddles for Separation Anxiety
Around 10 months, separation anxiety can peak—especially if a parent (often Mum) is returning to work. To help with this:
✔️ Provide plenty of love and reassurance during the day
✔️ Play short peekaboo games to build confidence for when you’re not there
✔️ Introduce a (safe and age appropriate) comfort object, such as a small soft toy
4. Talk to Your Baby
Your baby’s language skills are developing rapidly, they will love hearing your voice and even trying to have "conversations"! Talking to them frequently can help strengthen their bond with you and reduce the need for night-time wake-ups for attention.
5. Limit Screen Time Before Sleep
As your baby becomes more mobile and independent, it can be tempting to let them watch TV for a break. However, screen time isn’t recommended for babies under one. If you do use it, make sure screens are turned off at least 90 minutes before sleep time so they aren’t too overstimulated.
6. Establish a Calming Bedtime Routine
A predictable bedtime routine helps babies wind down after an active day. This could include:
✔️ A warm bath
✔️ A gentle baby massage
✔️ Reading a book together
✔️ Quiet snuggle time with Mum or Dad
7. Use a Short Nap Routine
For naps, follow a mini version of the bedtime routine. This could be as simple as:
✔️ Changing their nappy
✔️ Reading a short story
✔️ Singing a lullaby
✔️ Putting them down drowsy but awake
8. Incorporate Sleepy Foods into Their Diet
Certain foods contain nutrients that can promote better sleep:
Turkey – Contains tryptophan, which helps the body produce melatonin
Bananas – Help relax muscles before sleep
Nut butters – Provide protein and healthy fats to keep your baby full
Oats – Contain magnesium, which supports sleep regulation
9. Encourage Self-Settling
One of the most important sleep habits to establish at this stage is independent sleep. If your baby relies on rocking, feeding, or cuddling to fall asleep, they may wake up in the night wondering where that support has gone.
To encourage self-settling:
✔️ Put your baby down drowsy but awake
✔️ Choose a suitable responsive sleep training method
✔️ Be consistent with the method and their sleep routine
10.Stick to Their Routine
Babies and children love routine, and if you are following an age appropriate nap schedule, this will ensure your little one is well-rested. A predictable routine will also help you identify when your little one is ready to transition down to one nap, as you will start to see gradual changes in how well they cope with their wake windows.
Final Thoughts
At 10 months, your baby is making incredible progress in physical, social, and cognitive development, and sleep plays a huge role in supporting this growth. While every baby’s sleep needs vary slightly, following a balanced two-nap schedule, creating a calm sleep environment, and encouraging self-settling will help your little one get the rest they need.
And remember, this stage won’t last forever. Soon, your baby will move into toddlerhood, and their sleep needs will evolve again. But for now, enjoy the cuddles, conversations, and all the magical moments that come with this age.
Need more support with your baby's sleep?
Comments