Your baby has reached the 6-month milestone and their developing brains are learning more skills than ever. From experiencing solid foods for the very 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? Well, 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 alway the case, plus many babies won't actually start eating any real decent amount of solids until they are a bit older.
You might find that the world now seems such an interesting place that they start to resist to 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 to be aware of how much sleep your baby actually needs in a day.
I'm Jo Smith, a trained baby sleep specialist, mother of three and founder of Jo So Sleepy, and I've developed an easy to follow sleep schedule for 6-month-old babies. 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 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 2-3 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?
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, according to the National Sleep Foundation. However, every baby is different and their needs can vary too. These figures are just averages and should be used a general guide.
Also, if you your baby was born premature 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 babies 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:
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Consistently shorter naps: Your baby is taking shorter naps or seems to struggle to fall asleep for the third nap.
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Increased awake time: Your baby can comfortably stay awake for longer periods (about 2.5 to 3 hours) between naps.
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Difficulty falling asleep for the third nap: Your baby resists or takes a long time to settle for the third nap.
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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.
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Mood and behavior: 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, this can disrupt their own and their parents' sleep.
3. Difficulty falling sleep independently
Babies in 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 they expect these same cues every time they wake up.
4. Early morning wakings
Waking up very early, such as 5am or 6am 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, signaling 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. Physically your baby is likely to have mastered rolling over and may be rolling over in both directions now. They are likely to be able to sit up on their own now, without needed 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.
Your baby is no doubt very interested in any object they can get their hands on and 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 putting things you don't want them to grab up high.
Six months is the age when you typically start introducing solid foods so your baby will enjoy feeling the different textures of fruits and vegetables and new and exciting flavours.
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 vowels 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 try your best to keep this nap, even if it means going for a drive as 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 late 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 and transition to allow 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 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.
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.