Published by Actually Sleeping · Reviewed by Dr. Samantha Abrahamson, PharmD · Review policy · Updated 2026-11-10

How do I prepare my baby’s sleep for when I go back to work?

Plan around the fixed points of your new day: when you leave, the daycare or caregiver schedule, and when you get home. Your baby will need to fall asleep for more than one person and in a crib, not only on you or while feeding. Night feeds stay your pediatrician’s call. Starting a sleep plan a few weeks before your return gives it time to settle.

The new day starts from fixed points

Fixed point	What it decides
When you leave	Wake-up time, allowing for a feed, getting dressed and the trip
Daycare or caregiver schedule	Nap times on workdays
When you get home	How much evening time there is before bedtime
Total sleep need	How late bedtime can be

For sleep need, the American Academy of Sleep Medicine recommends 12 to 16 hours per 24 hours for babies 4 to 12 months and 11 to 14 hours for children 1 to 2 years, including naps. Where your baby sits in that range decides how much room the evening has.

If your baby only falls asleep on you, going back to work is a good reason to fix that now. Actually Sleeping writes a plan around your return date.

Why going back to work is hard on sleep

Someone else puts your baby down. A baby who only falls asleep on you, or while feeding, has nobody to do that at daycare. Naps there get short, and evenings get hard.
Evenings get later. Many parents want to keep their baby up to get more time together. A little later is fine. Much later usually means an overtired baby who falls asleep less easily and wakes earlier.
Mornings get earlier. The wake-up time is set by your commute, not your baby’s body clock.
Feeding changes. Pumping, bottles with a caregiver, or more feeds in the evening and at night.
New germs. The first months of daycare often bring a run of colds, each one unsettling sleep.

A study of more than 10,000 young children found that the more nights a week a bedtime routine happened, the better children slept. Doing the routine yourself is a reliable way to reconnect after work.

Feeding

Changes in feeding are decisions to make with your pediatrician or a lactation consultant. Don’t drop night feeds to fit work unless your pediatrician agrees your baby no longer needs them.

Why timing matters

Starting a plan two to three weeks before your return gives you time to see progress without the pressure of early mornings. Starting in the middle of the first week back is usually harder.

How Actually Sleeping fits around a return date

At Actually Sleeping, Dr. Sam writes a custom plan for your baby around your actual return date, commute and daycare schedule, with bootcamp-style coaching before the first night and daily 1:1 check-ins. The plan teaches your baby to fall asleep in a crib, for more than one person, and naps are coached until they are solid. Night feeds stay in the plan until your pediatrician says otherwise. Hear from families in our 129 client video reviews.

We guarantee that your baby will sleep 8–12 hours through the night within 14 days of consistent, correct implementation of your sleep plan. If it does not happen, you get a full refund. If your return date is coming up, book a free consultation and bring your new schedule.

Want this fixed for your baby?

Actually Sleeping is 1:1 coaching: a sleep plan written for your baby by Dr. Sam, bootcamp-style coaching before the first night, and daily check-ins until it is working. 700+ families coached, 129 video reviews, and a written guarantee: 8–12 hours through the night within 14 days, or a full refund.

Book your free consultation → See what families say

Frequently asked

When should I start preparing my baby’s sleep before going back to work?

A few weeks ahead works well for most families. Starting a Actually Sleeping plan two to three weeks before your return gives sleep time to settle before early mornings and daycare naps begin.

Should I keep my baby up later so I see them after work?

A little later is fine. Much later often leads to an overtired baby, harder bedtimes and earlier waking. Make the bedtime routine your time together, and use mornings when you can.

Do I need to night wean before I go back to work?

No. Night feeds are a decision for your pediatrician based on your baby’s growth and needs, not your work schedule. A plan can improve sleep with night feeds still in place.