Expert Consulted: Jo Smith
Your baby has reached the 6-month milestone, and their developing brains are learning more skills than ever. From experiencing solid foods for the first time to showing signs of starting to crawl, this is a busy month for your baby. But what does all this development mean for their sleep? You might find that eating solids means your baby wakes less in the night, if they have been waking due to hunger. However, this isn't always the case, plus many babies won't start eating any decent amount of solids until they are a bit older.
In this article:
•Naps
You might find that the world now seems so interesting that they start to resist naps or bedtime. On the other hand, when they start trying to crawl, they may be so physically worn out that they sleep for longer periods without waking up.
The key to encouraging positive sleep patterns is to be consistent with a good routine and aware of how much sleep your baby needs in a day.
I'm Jo Smith, a trained baby sleep specialist, mother of three, and founder of Jo So Sleepy. I've developed an easy-to-follow 6-month-old baby sleep schedule. You may want to tweak the timings to better suit you, but this plan gives you a clear idea of exactly how many naps your baby should have, how long the naps should be, and how long they should be awake in between naps.
6-month-old baby sleep schedule
6-month-old baby's sleep and feed schedule
7am Awake and feed (Awake for 2 hours 15 mins)
8.45am - Wind down time
9.15am - Nap 1 (1 hour 45 mins)
10.15am - Awake
11am - Feed milk and or solids (when ready)
11.45am - Wind down time and top up feed
12.15pm - Nap 2 (2 hours)
2.15pm - Awake and feed/snack (Awake for 2 hours 15 mins)
4.30pm - Nap 3 (30 mins)
5pm - Awake, feed milk -solids when weaned (Awake for 1.5 hours)
5.30pm - Bath, calm down time and ready for bed
6pm - Feed
6.30pm - Bed
What are the wake windows for 6-month-old babies?
In general, for babies aged 6-8 months, wake windows will be between 2 and 3 hours. Wake windows can get longer as the day progresses, but the first nap of the day should be taken within 2 hours of waking. The longest period of time they should be awake is just before bedtime. Your baby may need 2 hours of awake time before their first nap and up to 3 hours of awake time before their last one.
How much sleep does a 6-month-old baby need?
According to the National Sleep Foundation, most babies aged 6 months will probably sleep around 12-16 hours a day. That typically includes 3-4 hours of naptime and 9 hours or longer at night. However, every baby is different, and their needs can vary, too. These figures are just averages and should be used as a general guide.
Also, if your baby was born prematurely, you may find it more useful to go by their due date age rather than their actual age, as this will be more in line with their development.
Is there a 6-month sleep regression?
Parents may often report a regression in their baby's sleep at 6 months; in particular, they may notice that their baby is resisting the third nap of the day. This is completely normal. Don’t be tempted to try and drop that third nap just yet. Most babies are not ready to do this until about 7-9 months old. Dropping this nap too early can lead to nighttime sleep issues such as frequent wakings. Instead, try increasing the wake windows in between naps rather than trying to drop it completely.
How will I know when my baby is ready to switch to two naps a day?
Transitioning from three naps to two typically happens around 7 to 9 months, but every baby is different. Here are some signs that your baby might be ready for the switch:
1. Consistently shorter naps: Your baby is taking shorter naps or seems to struggle to fall asleep for the third nap.
2. Increased awake time: Your baby can comfortably stay awake for longer periods (about 2.5 to 3 hours) between naps.
- Difficulty falling asleep for the third nap: Your baby resists or takes a long time to settle for the third nap.
4. Nighttime sleep changes: Your baby is sleeping better at night and doesn't seem to need that third nap to make up for lost sleep.
5. Mood and behaviour: If your baby is generally more content and happy during awake times, that can be a good sign.
When you notice these signs, try gradually reducing the third nap and adjusting the schedule to two longer naps. However, remember it’s a process, so go at your baby's pace!
Common sleep issues for babies aged 6 months
At 6 months, there can be lots of reasons that your baby isn't sleeping well. These are usually the most common:
1. Short Naps
Even at 6 months, some babies may only have brief naps, sometimes lasting only 20–30 minutes. This can leave them overtired, as they miss out on the restorative benefits of longer daytime sleeps
2. Frequent night waking
Many babies wake several times during the night due to developmental changes, hunger, or a lack of self-soothing skills. Waking every 1–3 hours is not uncommon, but it can disrupt both their own and their parents' sleep.
3. Difficulty falling asleep independently
Babies at this age often struggle to fall asleep on their own and may rely on external factors like being rocked, fed, or held to settle. This can lead to poor sleep associations, where people expect these same cues every time they wake up.
4. Early morning wakings
Waking up early, such as at 5 am or 6 am, is another common challenge. This can stem from bedtime timing, sleep environment issues (e.g., light or noise), or sleep pressure if they’re overtired.
5. Fussing or crying before sleep
Some babies fuss or cry when they’re placed down for sleep, signalling discomfort, overtiredness, or a desire for more soothing.
6. Teething discomfort
Teething pain can disrupt sleep patterns, leading to more frequent wakings and difficulty in settling back down.
What are the developmental milestones for 6-month-old babies?
At 6 months old, your baby's brain is busy developing and learning new skills. While all babies are different, you might spot the following 6-month developmental milestones:
Physical:
• Your baby may have mastered rolling over and be rolling over in both directions now.
• They may be able to sit up independently now, without needing support.
• They may also be showing signs of starting to crawl, or 'commando crawling,' where they use their arms to drag themselves across the floor.
Cognitive:
• Your baby is likely to be interested in any object they can touch, and you might spot them passing things from one hand to another.
• They will want to explore objects by putting them in their mouths - now's the time to remove things you don't want them to grab.
• You're probably starting to wean them, so your baby will enjoy feeling the different textures of fruits and vegetables and new and exciting flavours.
Social & emotional:
• Emotionally and socially, your baby will now be able to make a variety of sounds that show both positive and negative emotions and may well react to the emotions of other people.
• They should also enjoy looking at themselves in the mirror.
• Early language skills are developing now, and your baby may start making vowel sounds and should recognise and respond to their own name.
Top sleep tips for 6-month-old babies
Prioritise that last nap
All three daytime naps are important, but the third nap is particularly vital as it prevents your baby from getting overtired before bedtime. The last nap can be tricky at this age, as some babies may not want to go to sleep and be far too distracted. I would encourage you to try your best to keep this nap, even if it means going for a drive if you know they’re likely to drift off.
If it takes slightly longer than you’d planned to get them off to sleep, feel free to make their bedtime that little bit later to accommodate. This will really help make bedtimes much less stressful and ensure your baby is just the right amount of tired to go to bed.
Encourage self-soothing
Most 6-month-old babies will now be developmentally able to fall asleep independently, so if you have been rocking or feeding them to sleep, now’s the time to try to transition to allowing them to fall asleep on their own. Relying on methods like feeding or rocking to sleep can create habits that are hard to break as children grow older.
Create a consistent bedtime routine
Establishing a calming, predictable bedtime routine helps signal to your baby that sleep is coming. Simple activities like a warm bath, gentle baby massage, pyjamas, a lullaby, or reading can ease them into sleep - this shouldn't be too long, 45 minutes maximum.
Follow age-appropriate wake windows
Staying within these wake windows helps prevent overtiredness, which can lead to difficulty settling down and more night wakings.
Darken the room for naps and nighttime sleep
A dark room can help your baby sleep longer, as it encourages the release of melatonin, a sleep hormone. Blackout curtains or shades can be useful for blocking out light, especially during the longer days.
Avoid overstimulation before bed
Keep things calm before naps and bedtime to help babies wind down. Overstimulation, such as loud noises, active play, or screen time too close to bedtime, can make it harder for babies to fall asleep.
Cap naps to protect night sleep
Limiting individual naps to be age-appropriate can help ensure your baby is sleepy enough at bedtime and doesn’t start to mix up day and night. Total daytime sleep figures should be considered.
Be responsive, but give baby a chance to settle
When your baby stirs or cries at night, wait a few moments to see if they resettle on their own. Sometimes, babies will fuss lightly before drifting back to sleep. If they continue to cry, check on them and offer gentle comfort to help them feel secure.
Address any discomfort or hunger
Ensure that your baby is comfortable and well-fed before bedtime. Teething, hunger, or other discomforts can disrupt sleep. Babies in this age range may still need one or two night feeds, so be mindful of hunger cues.
Implementing these tips consistently can promote better sleep patterns and help your baby develop a healthy relationship with sleep as they grow.
6-month-old sleep: the key takeaways
• Total sleep needs: Most 6-month-olds need about 12–16 hours of sleep in a 24-hour period, including 9+ hours at night and 3–4 hours of daytime naps. Every baby is different—these are averages.
• Sample schedule: A typical day includes three naps: a longer morning and midday nap, and a short late afternoon nap, with awake periods of 2–3 hours between sleeps. Bedtime is usually around 6:30pm.
• Wake windows: Stay within 2–3 hour awake periods to avoid overtiredness, especially before bedtime. The first wake window is the shortest, and the final one is the longest.
• Nap transitions: Most babies continue to need three naps until about 7–9 months. Signs your baby is ready for two naps include resisting the third nap, longer awake times, and improved nighttime sleep.
• Common sleep challenges: Frequent night wakings, short naps, early rising, teething discomfort, and needing help to fall asleep are all normal at this age.
• Sleep regression: Some parents notice a 6-month regression with more resistance to naps or nighttime sleep. Stick to your routine and avoid cutting the third nap too early.
• Developmental Milestones: At 6 months, babies may start rolling, sitting unsupported, beginning to crawl, showing interest in solids, and making more sounds. These milestones can impact sleep patterns.
Top tips:
• Keep nap and bedtime routines calm and consistent.
• Encourage self-soothing for falling asleep independently.
• Respond to your baby’s needs but give them a few moments to resettle on their own at night.
• Prioritise the third nap to prevent over-tiredness before bed.
• Use a dark, quiet sleep environment and limit overstimulation before sleep times.
By following a consistent routine and age-appropriate sleep schedule, you can help your 6-month-old establish healthy sleep habits—while allowing flexibility for your baby’s individual needs and development.
FAQs: 6-month-old sleep
How long should a 6-month-old sleep at night?
6-month-old babies will probably sleep for around 9 hours or longer at night but it's still common for babies of this age to wake for a night feed or two. Of course, all babies are different so this is just a general guide.
Could teething be waking my 6-month-old?
Yes, teething could cause your 6-month-old to wake up in the night. Key signs will be increased drooling, fussiness, tugging on their ears, or chewing on objects. Try soothing them with gentle rocking, a white noise machine to lull them back to sleep at night, and teething rings during the day.
Founder of Jo So Sleepy Jo Smith, is a certified sleep coach and a proud mum of three wonderful girls. Her journey into sleep coaching began from her own experience as a sleep-deprived mother, navigating the challenges of sleepless nights and the quest for restful sleep. After using a sleep coach herself, which she found to be life-changing, she recognised the profound impact that proper sleep support can have on families.
Understanding firsthand how exhausting it can be to care for little ones while juggling the demands of motherhood, she knows just how crucial sleep is for both parents and children. Driven by her passion for helping families, Jo changed her career to guide parents through the sleep struggles that often arise with newborns, toddlers and children.