6-Month-Old Sleep Schedule

Finding the right 6 month old nap schedule can feel like a turning point in your baby’s sleep journey. Around this age, sleep starts to feel more predictable, and yet this stage is still full of change. Some babies are beginning solid foods, others are exploring new motor skills like rolling or sitting, and some may start transitioning from three naps to two in the coming months. Nights might stretch longer, but you might also notice the 6 month sleep regression, when sudden bedtime protests or night wakings can pop up.

What makes this stage unique is that, for the first time, many families can follow a more consistent 6-month-old sleep schedule, sometimes even “by the clock”. A healthy nap schedule at this age balances structure with flexibility, helping your little one adjust to all the growth happening during this stage.

Download now!

Track your little one’s naps and get real-time sleep predictions tailored to their needs. Download the Baby Daybook app and start logging sleep now!

App Store

Google Play

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

Most 6-month-olds need 13–16 hours of total sleep in a 24-hour period, with about 3–4 hours of that during the day. This is also when babies often begin moving from three naps to two. Some babies are ready earlier, while others still hold onto that catnap for another few months. Both patterns are normal. What matters is that your baby is generally happy and alert between sleeps.

Typical 6-month-old sleep ranges:

• Total sleep: 13–16 hours
• Daytime sleep: 3–4 hours
• Number of naps: 2–3
• Wake windows: 2–3.5 hours

Think of these ranges as flexible guidelines. If your baby lands a little outside the numbers but wakes happy, they’re probably getting just what they need.

Wake Windows at 6 Months

Babies can now stay awake for longer stretches. Most 6-month-olds manage 2 to 3.5 hours between naps, with the longest window usually before bedtime. Here’s a rough idea of typical 6-month-old wake windows:

• Morning: ~2 hours
• Midday: 2 to 2.5 hours
• Evening before bed: 2.5 to 3.5 hours

By 6 months, sleep tends to be more structured, and many families notice naps and bedtime fall into a natural rhythm. If your baby is on a fairly predictable routine, you may lean more on the clock than cues. Still, wake windows remain a useful guide, especially during nap transitions or if sleep feels a bit off.

Sample 6‑Month‑Old Sleep Schedule

Depending on where your baby’s sleep needs, you may follow a three-nap or two-nap schedule at 6 months. Here are examples of both baby nap schedules:

Sample 6-Month-Old Sleep Schedule (3-Nap Day)

Sample 6-Month-Old Sleep Schedule (2-Nap Day)

If your 6-month-old regularly resists the third nap or skips it altogether, it’s usually a sign they’re ready for a 2-nap schedule. In the meantime, an earlier bedtime can help prevent overtiredness on “short nap” days.

Dropping the Third Nap: When It’s Time

Most babies transition from three to two naps between 6.5 and 9 months, though some show signs earlier. Signs a baby is ready include:

• Resistance to the third nap multiple days in a row
• Short or skipped daytime naps
• Later or more difficult bedtimes
• Difficulty falling asleep at usual nap times

Transitioning from 3 to 2 naps is gradual. Some babies may alternate between two and three naps for weeks before settling into a 2-nap schedule. Stay flexible and watch how your baby handles longer wake periods; this is the best guide for timing the shift.

Planning ahead? The Baby Daybook app offers personalized sleep predictions based on your baby’s unique schedule, making it easier to drop a nap.

Smart Sleep Support: Baby Daybook App

Baby Daybook helps you stay ahead of your baby’s evolving 6‑month sleep schedule with:

• Real-time wake window tracking
• Personalized nap and bedtime predictions
• Smart alerts to prevent overtiredness
• Insightful sleep trends based on your baby’s activity

Rather than guessing when naps should happen, you can follow your baby’s rhythms with confidence. Baby Daybook helps you take the guesswork out of sleep, especially during times of change.

Why Sleep Changes at 6 Months?

So much is happening in your baby’s little world right now, and sleep naturally shifts along with it. This period is often known as the 6-month sleep regression, when developmental leaps like rolling, sitting, or even scooting can spill over into naps and bedtime as babies practice in the crib. At the same time, their internal clock is maturing, which makes consistent routines and light cues (bright mornings, dark evenings) more powerful than ever.

For many families, 6 months also marks the beginning of solids. A fuller tummy doesn’t guarantee longer sleep, but changes in digestion or food sensitivities can temporarily affect rest. And while some babies are consolidating their nights into 10–12 hours without feeds, others still need one overnight snack – both patterns are completely normal.

Common Sleep Challenges at 6 Months (and What Helps)

Even though your baby’s sleep is becoming more predictable, bumps are still common at six months. Your little one’s brain and body are developing quickly, and these changes often show up as new sleep challenges.

Night Wakings & Early Mornings
Some 6-month-olds still wake once or twice at night, or rise unusually early. Often, this isn’t a problem, it can be hunger, a growth spurt, or simply your baby practicing new skills. Try giving your little one a few minutes to self-resettle before intervening. When you do respond, keep interactions calm, quiet, and brief. A consistent bedtime routine and dark room can help reinforce longer sleep stretches.

Short or Missed Naps
Many babies at this age still wake after one sleep cycle (30–45 minutes), especially during the transition from three naps to two. Keeping the room dark, using white noise, and offering a chance to resettle without immediate intervention can improve nap length. If naps are repeatedly short, consider an earlier bedtime to prevent overtiredness.

Dropping the Third Nap
Some babies resist or skip the third nap entirely. This is usually a sign they’re ready to move to a 2-nap schedule. Watch for consistent nap skipping, late bedtimes, or difficulty falling asleep at usual nap times. Transition gradually, and stay flexible – some days may still require a short third nap.

How to Support Better Sleep at 6 Months

At six months, small, consistent practices can make a big difference. These strategies help your baby consolidate sleep while staying developmentally supported:

1. Use a consistent bedtime routine: 15–30 minutes of calm, screen-free wind-down signals it’s time to sleep.
2. Watch and adjust wake windows: Tune into your baby’s sleepiness cues and adapt wake times as needed. This ensures your 6-month-old sleep schedule stays aligned with their needs.
3. Encourage independent sleep: Practice putting your baby down drowsy but awake when possible. Use white noise or pacifiers as soothing aids.
4. Optimize the sleep environment: A dark, quiet room with white noise supports melatonin production and helps consolidate naps and nighttime sleep.
5. Support nap transitions gently: If your baby is dropping the third nap, maintain flexibility while following your 6-month-old nap schedule. Some babies alternate between 2–3 naps for a few weeks before settling.
6. Consider developmental changes: Rolling, sitting, crawling, and teething can all disrupt sleep temporarily. Adjust routines slightly as needed and remain patient; these disruptions are normal at this age.
7. Introduce gentle sleep training if ready: Focus on self-soothing and independent sleep skills with consistent, calm responses to night wakings.

Final Thoughts

At six months, your baby’s sleep is evolving alongside their growing curiosity and new skills. Longer wake windows, the start of solids, and the gradual dropping of the third nap make this stage exciting but sometimes unpredictable. The 6-month sleep regression can add short naps or night wakings, but these are normal signs of growth.

Focus on consistent bedtime routines, a calm sleep environment, and gentle opportunities for your baby to practice falling asleep independently. Watching cues, staying flexible around milestones, and celebrating small wins helps build a strong foundation for healthy sleep, now and in the months ahead.

Still working through last month? Revisit the 5-month-old sleep schedule. Ready for the next stage? Explore the 7-month-old sleep schedule.

FAQ: 6-Month-Old Sleep

Download now!

Track your little one’s naps and get real-time sleep predictions tailored to their needs. Download the Baby Daybook app and start logging sleep now!

App Store

Google Play