Getting your 5-month-old on a more predictable sleep schedule can feel like a moving target—just when you think you’ve got it figured out, a new milestone (hello, rolling over!) shakes things up. At this age, your baby is growing rapidly, becoming more aware of the world, and developing new skills. While all this learning is exciting, it can also lead to disrupted sleep.
Are you struggling with short naps or frequent night wakings? You’re not alone. But the good news is that with gentle consistency, you can help your baby—and yourself—get back on track. Let’s explore what a healthy sleep schedule looks like for a 5-month-old and how you can guide your little one toward better sleep.
Sleep Needs for a 5-Month-Old
At five months, babies need about 12–16 hours of total sleep in a 24-hour period. This usually includes:
- Nighttime sleep: 10–11 hours (with 1–2 wakings for feeding, if needed)
- Daytime sleep: 3–4 hours spread over 3 naps
While this is a general guideline, remember that every baby is different. Some may sleep a bit more, others a bit less. The key is to create a consistent routine that works for your family.
Understanding Sleep Cycles at 5 Months
At this age, babies are still transitioning between light REM sleep (active, dream-filled sleep) and deep sleep (restorative, growth-promoting sleep). Their sleep cycles last about 50–60 minutes, which is why some babies wake up frequently. If your little one is struggling to connect sleep cycles, they may need help learning to self-soothe.
Sample Sleep Schedule for a 5-Month-Old
A predictable sleep routine helps your baby get the rest they need without becoming overtired. Here’s an example of what a well-balanced day might look like:
| Time | Activity |
|---|---|
| 6:30 AM | Wake & Feeding |
| 8:30 AM | Nap 1 (1–1.5 hours) |
| 10:00 AM | Wake & Playtime |
| 12:00 PM | Nap 2 (1–1.5 hours) |
| 1:30 PM | Wake & Feeding |
| 3:30 PM | Nap 3 (30–45 minutes) |
| 4:15 PM | Wake & Playtime |
| 6:30 PM | Bedtime Routine & Feeding |
| 7:00 PM | Bedtime |
This schedule is flexible—if your baby wakes up earlier or later, simply adjust wake windows accordingly.
Wake Windows for a 5-Month-Old
Wake windows (the time your baby is awake between naps) are crucial to getting the right balance of sleep. At five months, wake windows typically range from 2 to 2.5 hours.
- Morning wake window: 1.5–2 hours
- Midday wake window: 2–2.5 hours
- Afternoon wake window: 2.5–3 hours (longer before bedtime)
If wake windows are too long, your baby may become overtired, making it harder to fall and stay asleep. Too short, and they may fight sleep. The goal is to find the sweet spot.
How to Handle Short Naps
It’s common for 5-month-olds to take short naps (30–45 minutes), especially if they haven’t yet learned to connect sleep cycles. If your baby is taking short naps, try:
- Ensuring wake windows are appropriate (too much or too little awake time can lead to short naps).
- Helping them fall asleep in the crib instead of in your arms to encourage self-soothing.
- Using white noise and blackout curtains to limit distractions.
- Giving them a few minutes to resettle before rushing in.
If naps remain short, don’t stress—this often improves around 6 months when sleep cycles start to lengthen naturally
.
Night Wakings: What’s Normal?
At this age, many babies wake 1–2 times at night for feedings. Some babies may be able to sleep longer stretches, but it depends on their feeding needs and ability to self-soothe.
If your baby is waking more than every 2–3 hours, ask yourself:
- Are they truly hungry, or just needing comfort?
- Are they being put down too drowsy at bedtime? If so, they may struggle to resettle between cycles.
- Do they rely on feeding, rocking, or bouncing to fall asleep? If so, they may wake looking for the same comfort.
A gentle sleep coaching method, like the Sleep Lady Shuffle, can help your baby learn to fall asleep independently while still feeling supported.
Creating a Gentle Bedtime Routine
A consistent bedtime routine helps signal to your baby that sleep is coming. Keep it simple and calming:
- Bath time (if they enjoy it)
- Massage or lotion
- Pajamas & diaper change
- Quiet story or lullaby
- Final feeding
- Into the crib drowsy but awake
The key is consistency—your baby will start to recognize these cues and settle more easily over time.
Common Sleep Challenges & Gentle Solutions
1. Sleep Regression & Growth Spurts
Many babies go through a sleep regression around 4–5 months, triggered by brain development. During this time, your baby might wake up more frequently or fight naps.
Gentle fix: Stick to a consistent routine, offer comfort, but avoid creating new sleep habits (like rocking back to sleep if you don’t plan to continue it long-term).
2. Frequent Night Wakings
If your baby is waking every hour, they may be relying on a sleep crutch, like nursing or rocking.
Gentle fix: Begin putting them down more awake so they practice self-soothing. Try comforting them in the crib instead of picking them up every time.
3. Nap Transitions: 3 Naps or 4?
Some babies at 5 months still take 4 shorter naps, while others transition to 3 longer ones.
Gentle fix: Follow your baby’s lead. If naps are lengthening, gently stretch wake windows to drop the 4th nap.
4. Early Morning Wakings
If your baby wakes before 6 AM, they may be overtired from a late bedtime or short naps.
Gentle fix: Move bedtime earlier (yes, sometimes an earlier bedtime results in a later wake-up!).
Final Thoughts
At five months, your baby is growing, learning, and changing fast—and their sleep will, too. The most important things to focus on are:
- A consistent sleep routine
Wake windows that fit your baby’s needs
Encouraging independent sleep skills in a gentle, supportive way
If sleep isn’t perfect yet, that’s okay! Small, gradual changes add up—and before you know it, your baby will be sleeping more soundly.
Sweet dreams!
Citations
- Holliday-Bell, Angela. “A Parent’s Guide to Sleep Training Infants and Toddlers – UChicago Medicine.” UChicago Medicine, May 24, 2023.https://www.uchicagomedicine.org
- Moon, R. et al. “Sleep-Related Infant Deaths: Updated 2022 Recommendations for Reducing Infant Deaths in the Sleep Environment..” Pediatrics (2022).https://doi.org/10.1542/peds.2022-057990
- MedlinePlus. “Bedtime Habits for Infants and Children.” MedlinePlus Medical Encyclopedia, October 21, 2022.https://medlineplus.gov
- Belmon, Laura S., et al. “Child and Parent Perceived Determinants of Children’s Inadequate Sleep Health.” International Journal of Environmental Research and Public Health, 2020.https://doi.org/10.3390/ijerph17051583
- AAP Task Force on Sudden Infant Death Syndrome. “SIDS and Other Sleep-Related Infant Deaths: Updated Recommendations for a Safe Infant Sleeping Environment.” Pediatrics (2016).https://doi.org/10.1542/peds.2016-2938
- Paul B. Tchounwou, Nour Makarem, Faris Zuraikat, E. Adams, Peyton Mosher, B. Armstrong, S. Burkart, R. Weaver, Michael W. Beets, E. R. Siceloff and R. Prinz. “Barriers to Optimal Child Sleep among Families with Low Income: A Mixed-Methods Study to Inform Intervention Development.” International Journal of Environmental Research and Public Health, 20 (2023). https://doi.org/10.3390/ijerph20010862.
- Adams, E., Savage, J., Master, L., & Buxton, O. (2020). Time for bed! Earlier sleep onset is associated with longer nighttime sleep duration during infancy.. Sleep medicine, 73, 238-245 . https://doi.org/10.1016/j.sleep.2020.07.003.
