Expert Consulted by: Jo Smith
Your baby has reached the 7-month milestone and is developing many brand-new skills. From sitting up on their own, trying solid foods and maybe even starting to crawl, your baby is more active and alert than ever. It's wonderful to see them maturing and experiencing things for the first time, but all this new excitement means your baby may want to spend more time playing and sleep less!
The world has suddenly become so fascinating that they may start resisting naps and bedtimes. One way to combat this is to have an age-appropriate sleep schedule in place, so that you know exactly how many hours of sleep your baby needs, during the day and at night. Being aware of the wake windows for 7-month-old babies is also essential, so you're not letting your baby go too long between sleeps and which can often make them overtired. Not leaving enough time between sleep can also make their naptime schedule and bedtime difficult, as your baby may not be tired enough to drift off.
If this all sounds a bit too complicated, fear not! 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 sleep schedule for 7-month-old babies below. 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. I've also included my top sleep tips for a 7-month-old baby sleep schedule and some useful dos and don'ts for encouraging good sleep patterns in your child.
7-month-old baby sleep schedule
How much sleep does a 7-month-old baby need?
At 7 months, your baby needs around 14 hours of sleep over 24 hours. This usually comprises 2.5 to 3 hours of daytime naps and 11-12 hours of sleep 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.
What are the wake windows for 7-month-old babies?
Generally, for babies aged 6-8 months, wake windows (the time between naps or bedtime) will be between 2 and 3 hours. Wake windows can get longer as the day progresses, but your baby's first nap should be taken within 2 hours of waking up. The longest 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 before their last one.
Is there a 7-month sleep regression?
Although no evidence suggests that babies go through a sleep regression at 7 months old, parents may report sleep issues at this age. Here are some of the reasons why your 7-month-old may be having trouble sleeping:
• Dropping the third nap
They may be getting ready to drop the third nap of the day, so they might resist it and end up overtired at bedtime. If this happens, try bringing their bedtime forward by 30-60 minutes. When your baby moves towards two naps a day, they’ll likely have some two-nap days and some three-nap days until they’re ready to drop nap number three for good.
• Not feeding enough
Your baby is likely to be much more distracted during feeding times now, as they are aware of the sights and sounds of the world around them. This can lead to night-time hunger and more frequent waking. Before feeding, try to limit as many distractions as possible to help with this.
• Being more mobile
Many parents report that as soon as their baby can pull themselves into a standing or sitting position in their cot, they start doing this at naptime and sometimes in the night. One way to avoid this is to timetable some relaxing wind-down time just before bed. Try reading books, giving baby a gentle massage, or listening to relaxing lullabies.
• Separation anxiety
Now your baby is much more alert, they're also more aware that at nighttimes you're not around, causing them to wake up. My advice is not to ignore them but to wait a few minutes to see if they settle; if not, go in and reassure them that you're nearby, offering gentle comfort to help them drift back off. Try not to take them out of their cot.
When is my baby 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:
• Consistently shorter naps: This can cause them to struggle to fall asleep for the third nap.
• 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.
• Nighttime sleep changes: Your baby sleeps better at night and doesn't seem to need that third nap.
• Mood and behaviour: A happy and content baby during awake times is 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!
Can a 7-month-old baby sleep through the night?
Yes, some babies can sleep through the night at this age. They will wake, but if they are self-soothers, then they should be able to drift back off with their parents' help. If they have had enough milk and/or solids throughout the day and are not reliant on being rocked or fed back to sleep, they are more likely to sleep from bedtime until morning. Not every baby is the same, and some may still need one or two night feeds at this age, so go with your baby's needs.
Top sleep tips for 7-month-old babies
Encourage self-soothing
Most 7-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 allow them to fall asleep on their own.
Create a consistent bedtime routine
Establishing a calming, consistent, predictable bedtime routine helps signal your baby that sleep is coming. Simple activities like a warm bath, gentle 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 (see above) helps prevent over-tiredness, 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.
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, 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 (see above).
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 them baby comforters to soothe them and help them feel secure.
Address any discomfort or hunger
Ensure that your baby is comfortable and well-fed before bedtime. Teething signs, 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.
How much solid food should a 7-month-old baby eat?
The main source of food for babies is still breast milk or formula, and this will continue until they reach the age of one. Giving your baby solid food to experiment with is fantastic at this age, but it shouldn't replace their milk. This could lead to your baby not receiving the right amount of daily calories needed and could result in more frequent night wakings, as they could be hungry. General advice is to offer your baby breast milk or formula every two and a half to three and a half hours during the day (or when they show signs of hunger). Solid foods should be offered to your baby around 30 to 90 minutes after a milk feed.
What are the developmental milestones for 7-month-old babies?
At 7 months old, your baby's brain is busy developing and learning new skills. Here are a few things they should be doing at this stage:
• They are likely to be able to sit up on their own without needing support and be able to support their body weight in a standing position when helped by an adult.
• They may also be showing signs of starting to crawl. You may notice that they get on their hands and feet and begin to rock back and forth as they get ready to crawl. However, some may scoot forwards and backwards, others drag themselves in a commando-style crawl. Some babies even skip crawling completely and start to pull themselves up in a standing position.
• You might spot them passing things from one hand to another. They will also want to explore objects by putting them in their mouths, so now's the time to start baby proofing and put things you don't want them to grab up high. Be careful, as 7-month-old babies should also be able to find partially hidden objects..
• You may have started weaning onto solid foods. It's completely normal if your baby doesn't appear to be 'eating' solids yet. They may just be enjoying the feeling of the different textures of fruits and vegetables in their mouths or hands and using their tongues to taste new and exciting flavours. If this is the case, remember that breastmilk or formula should be the main food source for your baby until they are at least one year old.
• Emotionally and socially, your baby will now be able to make various sounds that show both positive and negative emotions and may well react to other people's emotions. Early language skills are developing now so your baby may start making vowel sounds, start babbling, recognise and respond to their own name, and recognise common words like 'Mama' and 'Dada'.
What activities can I do with a 7-month-old?
Make a surprise box: If there's one thing that babies love, it's pulling out every wipe in a pack of baby wipes. One way to recreate this and save your wipes is to fill an empty tissue box with thin pieces of material like silk scarves, clean cloths or muslins.
Reach for the toy: Another fun game to help encourage crawling is to pop your baby on their tummy and place a toy just out of reach. Not only will this help strengthen and work their tummy muscles, but it also gives them a great problem to try and solve.
Make a sensory tube: Pop one of their favourite toys inside a cardboard tube and watch them try to figure out how to get it out.
Get noisy: Get your pots and pans out and a few wooden utensils, and let your baby experiment with all the different sounds they can make.
Sensory fun: Lay out a variety of different textures for them to explore with their hands, such as a tin foil blanket, scrunched up paper and foam sponges.
About the expert
Jo Smith, is founder of Jo So Sleepy, a certified sleep coach and a proud mum of three 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.