Is There a Recommended 6-Month-Old Sleep Schedule?

Wondering what a healthy sleep schedule looks like for your 6-month-old? At this age, babies typically need 12-14 hours of sleep per day, including 2-3 daytime naps. Here we break down sample schedules, nap guidelines, and practical strategies to help your baby develop consistent sleep patterns.

Six-Month-Old Sample Sleep Schedule

Here is a sample sleep schedule for a 6-month-old:

Here are more things you really should know about sleep schedules for a six-month-old baby.

How Much Sleep Does a 6-Month-Old Need?

The ideal number of sleep hours for a 6-month-old baby is 10 - 14 hours. Your baby, at this stage, should be sleeping through the night because they can now recognize day and night cycles. They understand that it is at night time that they need to sleep. However, they would still need to nap during the day. Each nap would be around 1 to 2 hours.

Why is My 6 Month Old Sleeping So Much?

Babies need sleep to rest and grow. Do not be worried if they are not waking up during the night like they did before. As mentioned above, that is normal. Also, please note that each baby is different. So do not be alarmed if your baby is sleeping more or less than 10 - 14 hours. As long as your baby is growing as they should and they are hitting milesstones, you don't need to change their sleep schedule.

6-Month-Old Nap Schedule

Your baby may need 2 to 3 naps during the day. Space these naps properly to ensure your baby is getting adequate sleep and wake time to support their growth. That said, you can schedule one in the morning, one in midday, and another in the afternoon.

Here is a sample:

Recommended Nap Duration and Frequency

A 6-month-old baby should nap for 1 to 2 hours. At 6 months old, a baby should nap 3 times a day. These naps should be around 1 or 1 and a half - 2 hours each, and there should be 2 - 3 hours of awake time in between.

Note that some babies will still have 4 nap times. However, you should aim to reduce that to only 3. This is so they wouldn't be so accustomed to short naps and short nighttime sleep. If your baby is already getting enough sleep at night (around 14 hours), they can have fewer naps during the day.

But again, all babies are different. Some naps may be longer, and some may be shorter. Some babies don't even need to nap since they already got enough sleep. Just check your baby to see if they are growing healthily. If not, consider making some adjustments.

Common Nap Challenges

If your baby is getting around 14 hours at night, it's normal for them to not want to nap. However, suppose they are not getting enough nighttime sleep, and they still refuse to nap. There might be some problems. Your baby may not be tired at the time you scheduled for a nap. Thus, they can't fall asleep.

Your baby being overtired at the time also makes it difficult for them to fall asleep. Try changing their nap schedule if this happens often. Also, try changing the sleep environment to create a more relaxing atmosphere for them.

If your baby looks tired but refuses to nap, there may be some underlying problems. They may be hungry, so they don't want to sleep yet. Feed them first if that is the case. As mentioned above, they may also be overtired. To prevent that, you need to be more attentive. When your baby starts showing signs of sleepiness, like yawning, put them to bed right away.

Bedtime Routine for a 6-Month-Old Baby

A consistent bedtime routine helps your baby know when it is time to sleep. It helps them fall asleep faster and sleep for longer. Here is a sample bedtime routine that you can try:

1. Wind Down

Dim the lights 1 hour or 30 minutes before bedtime. You should also create a quiet environment. That said, turn off your TV or lower its volume.

2. Warm Bath

Give your baby a warm bath. After that, your baby's temperature will cool down. That will help induce sleepiness. Remember to use water that's warm but not too hot.

3. Clothes Change

Change your baby's diaper to prevent discomfort. Then, dress them in comfortable pajamas. We recommend the Momcozy Newborn Sleepers. These modern pajamas have temperature-changing labels that will help you monitor your baby's temperature. With that, you can know if you need to add or reduce layers if the temperature is getting too cold or too hot.

4. Feeding

Breastfeed your baby or give them a milk bottle if needed.

5. Put Your Baby to Bed

Put your baby in their crib and turn the lights off.

6-Month Sleep Regression

Sleep regression at 6 months occurs when babies who previously slept well suddenly start waking more frequently or resisting sleep. This temporary phase typically lasts 2-6 weeks and is a normal part of development, though not all babies experience it. With consistent routines and patience, most babies return to their previous sleep patterns.

Common Causes of Night Wakings

As your baby grows, their mental and environmental awareness improves. Because of that, they can become more sensitive to overstimulation. In other words, more things may disturb their sleep. As such, they are waking multiple times at night instead of sleeping through it like other babies of the same age.

Also, it could be that your baby had more or longer naps during the day. That can also affect how long they sleep at night.

Duration of Sleep Regression

A 6-month sleep regression can last a few days to weeks. Specifically, that could go for 2 to 6 weeks. Ideally, you want it to be over as soon as possible to ensure your baby's healthy growth.

What can you do to prepare your baby for sleep regression or help them overcome it? Better yet, how to prevent the issue from occurring in the first place? You can start establishing good sleep habits early and often. A great way to do so is by putting them down when they are about to fall asleep instead of when they are already asleep. It helps them learn how to fall asleep on their own.

How To Put a 6-Month-Old to Sleep

Here are some effective sleep training techniques for 6-month-old babies.

Establish a Consistent Bedtime Routine

Suppose you decided to try the sample bedtime routine we provided, or you created your own. You need to do that every day. Doing it just one time or every now and then will not make it easier for your baby to understand day and night cycles.

Set a Regular Sleep Schedule

You want to regulate your baby’s internal clock so they know the right time to sleep and wake up. You can do that by setting a regular sleep schedule. For example, your baby should always go to bed at 7 pm or 8 pm.

Ensure your baby is getting enough daytime naps to avoid overtiredness. Likewise, make sure they aren't napping too much so their nighttime sleep will be longer.

Create a Sleep-Friendly Environment

You should dim the lights or turn them off. Similarly, you should lower the volume of the TV or turn it off. The silence and darkness will make it easier for your baby to fall asleep.

So you can't ensure there will be silence in your house. You can also use white noise to block out household noises. The Momcozy Baby Sound Machine is amazing for that. It provides you with 34 sounds, including white noise, nature sounds, and lullabies. It also is a lamp, and you can control it remotely using your phone.

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Hold Your Baby

Hold your baby while rocking or nursing them to help them fall asleep. You can also sing them a lullaby. Just remember to put them in their crib before they are actually asleep. That gives them some time to fall asleep on their own, which is beneficial for their development.

FAQs about 6-Month-Old Sleep

Q1. My 6-month-old suddenly sleeps less at night but naps more during the day. How do I fix this?

Your baby's day-night sleep balance may be off. Cap daytime sleep at 3-4 hours total and ensure naps don't extend too late in the afternoon. Expose your baby to bright light during wake times and keep nighttime interactions minimal and boring to reinforce that nighttime is for sleeping.

Q2. Should I wake my baby from long naps to protect nighttime sleep?

Yes, if a single nap exceeds 2-3 hours or if late afternoon naps extend past 5:00 PM, gently wake your baby. Excessively long or late naps can make bedtime difficult and reduce nighttime sleep duration.

Q3. My baby falls asleep easily but wakes every 2 hours at night. What's wrong?

Your baby likely has a sleep association that requires your help to recreate between sleep cycles. If they fall asleep while feeding, rocking, or being held, they'll need the same conditions to fall back asleep. Practice putting them down drowsy but awake at bedtime to develop independent sleep skills.

Start Building Better Sleep Habits Today

Every baby develops at their own pace, but establishing consistent sleep patterns at 6 months creates a foundation for healthy rest as your child grows. By maintaining regular schedules, following responsive bedtime routines, and creating a supportive sleep environment, you're helping your baby develop the skills they need for independent sleep. Remember, consistency is key, and small adjustments can make a significant difference in your family's sleep quality.