Guides · Sleep schedule
6 Month Old Sleep Schedule
By six months sleep is consolidating beautifully. Wake windows reach 2.25–2.75 hours, most babies are transitioning from 3 naps to 2, and night sleep often stretches to 10–11 hours with one or no feeds. This is also a good age — if you want to — to begin gentle, consistent sleep shaping, because your baby can now self-soothe with the right setup. Total sleep over 24 hours typically lands at 12–15 hours.
Sleep schedule · data from paediatric sleep guidelinesWake windows, naps and total sleep
At this age your baby can comfortably stay awake for 2h 15m–2h 45m between sleeps. Most 6 month babies take 3 naps a day and sleep 12–15 hours (day naps + night sleep). Use the wake window — not the clock — as your main signal for when the next sleep is due.
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Illustrative rhythm — every baby varies. Use wake windows rather than the clock to time sleep.
| Time | What happens |
|---|---|
| 7:00 AM | Wake, feed, solids |
| 9:00–10:15 AM | Nap 1 |
| 10:15 AM | Wake, feed/snack |
| 12:45–2:15 PM | Nap 2 |
| 2:15 PM | Wake, feed, solids |
| 4:30–4:50 PM | Catnap (3rd — only if needed, dropping) |
| 7:00 PM | Bedtime routine, feed, sleep |
| Night | 10–11h; 0–1 feed |
Bedtime routine
A predictable bedtime routine cues your baby that sleep is coming and makes settling easier. At this age, aim for a calm 20–30 minute wind-down in the same order every night. A simple sequence:
- Bath or wash — warm water lowers body temperature, a natural sleep signal.
- Feed — milk in a dim, quiet room; burp well before lying down.
- Book or song — two short books or one familiar lullaby.
- Swaddle or sleeping bag — a clear "sleep time" cue.
- Into the crib calm — use a settling approach that is safe and workable for your family.
Lay your baby down using the settling approach that works for your family. Respond as needed, and see our fuller bedtime routine guide for age-by-age variations.
Common sleep challenges at this age
- The 3-to-2 nap transition. Most 6-month-olds drop the third nap sometime between 6 and 8 months. The sign is a fought or skipped catnap, or bedtime pushed late. Move bedtime 20–30 minutes earlier during the transition to bridge the longer final wake window.
- Early morning wakings. Waking at 5–5:30 AM is common at this age and usually means either undertired (nap transitions needed) or overtired (last wake window too long). Treat any wake before 6 AM as a night waking — keep it dark and boring.
- Rolling and movement. Six-month-olds roll and move in their sleep. If your baby rolls onto their tummy and is upset, give them practice during the day; if they roll and settle, leave them. A safe sleep space (firm flat mattress, no loose bedding) matters most now.
Frequently asked questions
What is the wake window for a 6-month-old?
About 2.25 to 2.75 hours (135–165 minutes). The first wake window of the day is usually the shortest, and the last is the longest. Stretch wake windows gradually as your baby approaches the 3-to-2 nap transition.
How many naps does a 6-month-old take?
Usually 2–3. Many are firmly on 2 naps by 6.5–7 months; some still need a short 10–20 minute catnap on long days. Total daytime sleep is typically 2.5–3.5 hours.
Can a 6-month-old sleep through the night?
Many can — 10–11 hours with no feed is physiologically possible at this age. If your baby still wakes for one feed, that is also normal. Ensure adequate daytime feeds and solids, and a consistent bedtime routine, to support longer night stretches.
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This schedule is a general guide based on paediatric sleep consensus, not medical advice. Every baby is different. For persistent sleep problems, breathing pauses during sleep, or anything that worries you, talk to your pediatrician.