By 6 months, your baby is ready for more predictable sleep patterns. While some night wakings may still happen, this is a great time to establish a structured sleep schedule that supports longer, more restful sleep. With the right routine and gentle guidance, your little one can learn to sleep independently—so you can rest easier too.
Sample 6 Month Old Sleep Schedule
7:00 to 7:30 a.m. Wake-up. Upon waking, nurse/bottle feed and solids (consult your pediatrician about introduction of solid foods).
9:00 or 9:30 a.m. Morning nap, 1.5 to 2 hours. Upon waking, nursing/bottle and solids.
12:30 or 1:00 p.m. Afternoon nap, 1.5 to 2 hours. Upon waking, nurse/bottle.
3:30–4:00 p.m. (depends on previous nap time) Optional third nap, about 45 minutes to an hour.
5:00 or 5:30 p.m. Nurse/bottle feed and solids.
6:00–6:30 p.m. Start bath/bedtime preparations, which may include an additional bottle or nursing.
7:00–7:30 p.m. Asleep.
Not Every 6 Month Old Sleep Schedule is Alike
Some babies do seem to have internal alarm clocks that go off at 6:00 a.m. You may have to shift the schedule, particularly morning naps, a little earlier to accommodate. If she’s in child care or with a sitter part of the day, make your home schedule conform as much as possible to the child-care, feeding, and nap times, as long as that routine is a sensible one. Remember, consistency counts.
6-Month Sleep Patterns
At this age, most babies need about 14 hours of total sleep per day:
- Night sleep: 10–12 hours
- Day sleep: 2.5–4 hours, across 2–3 naps
Your baby’s internal clock is maturing, which means regular exposure to daylight during wake times and a dim, calm environment before sleep will help them adjust to a consistent rhythm.
Creating a Healthy Sleep Foundation
A structured approach to sleep helps your baby settle into longer and more restorative sleep cycles. Here’s what to focus on:
- Consistent Wake Windows:
- Morning: 2 hours before the first nap
- Midday: 2.25–2.5 hours before the second nap
- Evening: 2.5–3 hours before bedtime
- Drowsy but Awake: Teaching your baby to fall asleep on their own at bedtime helps them settle back to sleep independently during night wakings.
- Predictable Nap Times: Naps should be spread throughout the day, avoiding overtiredness before bed.
- Bedtime Routine: A simple, consistent routine signals sleep—bath, book, feeding, and crib.
Sleep Tip: Avoid overstimulation before naps and bedtime. A calm wind-down period helps prevent difficulty falling asleep.
6-Month Sleep Regression
Sleep setbacks happen, often due to developmental changes, teething, ending night feeds or shifting nap needs. If your baby starts waking more at night or struggling with naps, stay consistent.
How to Manage a Regression
- Stick to your baby’s schedule as much as possible.
- Keep using the drowsy but awake approach.
- Adjust wake windows slightly if naps are getting too short.
Most regressions last 2–4 weeks—patience and consistency will get you through!
6-Month Daily Feeding & Sleep Schedule
By 6 months, your baby is balancing milk feeds with solids (if introduced). A good feeding schedule supports quality sleep.
| Time | Activity |
|---|---|
| 6:30 AM | Wake and milk feed |
| 8:30–9:45 AM | First nap (1.25 hours) |
| 10:00 AM | Feed + play |
| 12:00–1:30 PM | Second nap (1.5 hours) |
| 1:45 PM | Feed + outdoor activity |
| 4:00–4:30 PM | Third nap (30 minutes) |
| 6:30 PM | Start bedtime routine |
| 7:15 PM | Asleep |
Pro Tip: If transitioning to a 2-nap schedule, gradually extend wake windows to prevent overtiredness.
Handling Nap Transitions
Your baby may begin shifting from three naps to two. Signs include:
- Short or skipped third nap
- Longer wake windows needed before naps
To ease this transition, gradually increase wake time by 15–20 minutes over a week.
The Sleep Lady Shuffle
If your baby relies on rocking, feeding, or holding to fall asleep, the Sleep Lady Shuffle offers gentle sleep coaching for 6 months old and is a way to teach independent sleep:
- Start by sitting next to the crib while your baby falls asleep.
- Every few nights, move further away until you’re out of the room.
- Provide verbal reassurance and gentle touch, but avoid picking up your baby unless necessary.
Why It Works: This gradual approach builds confidence without “cry it out” methods.
Helping Your 6-Month-Old Sleep Better
1. Keep a Consistent Bedtime Routine
Bath, book, last feed, crib—simple and predictable.
2. Encourage Independent Sleep
Help your baby fall asleep in their crib, rather than in your arms.
3. Watch for Sleep Cues
Eye rubbing, fussiness, and turning away from stimulation mean it’s time for sleep.
4. Use White Noise
A consistent background sound can block out household noise and improve sleep duration.
5. Keep the Room Dark
Darkness signals sleep—use blackout curtains for naps and nighttime.
6. Adjust Wake Windows as Needed
Too short = baby isn’t tired enough.
Too long = overtired, fussy baby.
Safe Sleep Guidelines
Always follow safe sleep practices:
Back to sleep for all naps and nighttime sleep
Firm, flat surface (crib or bassinet) with a tight-fitting sheet
No loose bedding, pillows, or toys
Cool room temperature (68–72°F)
Pro Tip: The safest sleep space is in your room for at least the first 6 months, but in their own sleep space.
Final Thoughts
By creating consistent routines, adjusting wake windows, and encouraging independent sleep, your 6-month-old will develop strong sleep habits. If sleep regressions happen, stay the course—your baby will adapt with time and gentle guidance.
You’ve got this!
Citations
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