Although many babies have more consistent sleep patterns by the time they are nine months old, sleep issues do not miraculously go away. While some babies consistently sleep through the night, others have trouble because of teething, developmental milestones or the notorious 9-month sleep regression.
You and your child can both sleep much better if you are aware of your baby's sleep requirements at this age and establish a regular routine. This article offers evidence-based suggestions to assist you in establishing a 9-month-old sleep schedule that will serve your child well both now and down the road.
9-Month Sample Sleep Schedule
How Much Sleep Does a 9-Month-Old Need?
The American Academy of Pediatrics states that 9-month-old infants normally require 12–14 hours of sleep every day. This typically equates to roughly 10–12 hours of sleep at night and 2-3 hours of daytime sleep spread over two naps. During this time of rapid growth, getting enough sleep is essential for mood control, cognitive development, and general health.
At What Time Should a 9-Month-Old Go to Bed?
The majority of sleep specialists advise 9-month-olds to go to bed between 6:30 and 8:00 p.m. An early bedtime that fits with their circadian rhythm is beneficial for babies at this age.
A sample schedule might look like:
● 6:30-7:00 AM: Wake up
● 7:00-7:30 AM: Morning feeding
● 9:30-11:00 AM: Morning nap (1.5 hours)
● 2:00-3:30 PM: Afternoon nap (1.5 hours)
● 6:30-7:00 PM: Begin bedtime routine
● 7:00-7:30 PM: Bedtime
9-Month-Old Nap Schedule
How Many Naps Should My 9-Month-Old Take?
Most 9-month-olds have transitioned to taking two naps daily—a morning nap and an afternoon nap, and this two-nap routine usually appears between 6 and 9 months and lasts until 15 to 18 months.
How Much Daytime Sleep for 9-Month-Old?
A 9-month-old should get two to three hours of sleep during the day, split between two naps. Morning naps typically last one to one and a half hours, according to the Stanford Children's Health sleep guidelines, while afternoon naps may be a little shorter.
Babies who have a balanced nap schedule are less likely to get overtired, which ironically makes it more difficult for them to fall and remain asleep at night.
9-Month Sleep Routine
Establishing a consistent bedtime routine helps signal to your baby that it's time to wind down and prepare for sleep.
An effective 9-month sleep routine might include:
1. A warm bath
3. Brushing gums/teeth
4. Reading a bedtime story
5. Feeding (if part of your routine)
6. Singing a lullaby
7. Placing baby in crib drowsy but awake
Consistency is key—try to perform these activities in the same order and at approximately the same time each night.
What Are 9-Month-Old Wake Windows?
Wake windows—the amount of time your baby can comfortably stay awake between sleep periods—typically extend to 2.5-3.5 hours for 9-month-olds. Respecting these wake windows helps prevent overtiredness and supports better sleep quality.
A typical wake window pattern might look like:
● Morning wake window: 2.5-3 hours before first nap
● Midday wake window: 3-3.5 hours before second nap
● Evening wake window: 3-4 hours before bedtime
How to Get a 9-Month-Old to Sleep Throughout the Night
If your 9-month-old isn't sleeping through the night yet, you're not alone. According to research published in the journal Pediatrics, about 30% of 9-month-olds still wake regularly during the night.
To encourage longer stretches of nighttime sleep:
1. Ensure adequate daytime feeding:
The Mayo Clinic recommends ensuring your baby gets enough calories during the day, minimizing hunger-related night wakings. When a baby is much younger, his/her sleep tends to be discontinuous and incomplete, but for a 9-month-old, his/her sleep intervals slowly converge to a full night's sleep. That said, try to ensure better night sleep by giving your baby the energy he/she needs throughout the day, and reducing nighttime feedings.
2. Address separation anxiety: Many 9-month-olds experience separation anxiety - to address this problem, creating a secure sleep environment and practicing brief separations during the day can help. To make it clearer: When taking care of your baby during the day, slightly shed your eager and loving parental nature and leave his/her side for a certain period of time - gradually increasing the time and distance away from the crib, so that your baby can gradually build up the initial independent mindset. However, make sure that you can only practice this in a safe environment.
3. Check for physical discomfort: Physical discomforts like teething, ear infections or reflux can disrupt sleep. Consult your pediatrician if you suspect the baby has a health issue. And sometimes, instant minor discomfort can cause your baby to act in a way that resists falling asleep. To solve this, make sure not to use bedding made of rough materials; soothe him/her with cuddly toys and make him/her wear soft Momcozy bamboo pajamas.
4. Review sleep associations: If your baby needs rocking, feeding or other assistance to fall asleep initially, they may need the same help to return to sleep after normal night wakings. Some babies may rely heavily on pacifiers; if you don't prefer making an association between sleeping and contact-soothing items, try smart sound machines like Momcozy's to provide a natural, cozy environment without truly developing addictive associations.
How to Sleep Train a 9-Month-Old Baby
Is It Too Late to Sleep Train at 9 Months?
It is absolutely not too late to sleep train at 9 months. In fact, some sleep experts suggest that older babies may adapt to sleep training more quickly than younger ones because of their increased cognitive development.
Dr. Craig Canapari, director of the Yale Pediatric Sleep Center, notes that sleep training can be effective at any age, though the approach may need to be adjusted based on your child's temperament and developmental stage.
Popular sleep training methods include:
1. Graduated extinction (Ferber method): Involves checking on your baby at progressively longer intervals when they cry at bedtime.
2. Chair method: Sitting in a chair next to the crib and gradually moving the chair farther away over several nights.
3. Bedtime fading: Temporarily shifting bedtime later to when your baby is more likely to fall asleep quickly, then gradually moving it earlier.
4. Pick up/put down: Briefly comfort your baby when they cry, then put them back down drowsy but awake.
The American Academy of Sleep Medicine confirms that behavioral sleep interventions are effective and have no negative long-term effects on children's emotional well-being or parent-child attachment.
Is There a 9-Month Sleep Regression?
Yes, many babies experience what's commonly known as the 9-month sleep regression. And this regression often coincides with the baby's significant developmental milestones. Common causes include:
● New gross motor skills (crawling, pulling up)
● Cognitive developments
● Separation anxiety
● Teething
● Schedule disruptions
This regression typically lasts 2-6 weeks. Keeping consistent sleep routines and responding to your baby with patience can help your baby navigate this challenging phase.
FAQs about 9-Month Sleep Schedule
Is 8 PM Too Late for a 9-Month-Old Bedtime?
While earlier bedtimes (between 6:30-7:30 PM) are commonly recommended, an 8 PM bedtime can work for some families, especially if it fits better with parental schedules or if the baby naturally tends to sleep later in the morning. The key is consistency and ensuring your baby gets their total sleep needs met over 24 hours.
Does Putting Baby to Bed Earlier Help Them Sleep Longer?
Sleep Advice, Mattress & Product Reviews suggests that earlier bedtimes often lead to better sleep quality and duration for many babies. An overtired baby may have more difficulty falling asleep and staying asleep due to increased stress hormones like cortisol.
Can I Let My 9-Month-Old Cry It Out at Night?
Extinction, or the "cry it out" method, is one form of sleep training, but it's not the only one. More progressive approaches that need some parental presence are preferred by many parents. Consistency is key, regardless of the strategy you take, and you should talk to your pediatrician about it to make sure it suits your child's needs.
How Do I Stop My 9-Month-Old From Waking Up at Night?
To reduce night wakings:
● Ensure adequate daytime feeding
● Maintain a consistent bedtime routine
● Create a sleep-conducive environment (dark, quiet, comfortable temperature)
● Consider sleep training if appropriate
● Address any underlying medical issues with your pediatrician
● Be patient—some night wakings are developmentally normal at this age
Conclusion
A 9-month-old who gets enough sleep is usually happier and healthier. You can assist your infant in forming sound sleeping habits that will benefit your whole family by being aware of their sleep requirements, creating regular routines, and reacting correctly to sleep difficulties.
Keep in mind that each infant is different, so what suits one might not suit another. If you have significant worries about your baby's sleep habits or general development, follow your gut as a parent and speak with your pediatrician.
You may establish healthy sleep patterns that will benefit your 9-month-old throughout childhood and beyond by navigating the sometimes difficult terrain of their sleep with patience, persistence, and the best strategy for your family.
