By 7 months, your baby’s sleep may finally feel more settled, and many parents notice longer awake periods between naps. Babies are now sitting up, eating solids more regularly, and even starting to push onto hands and knees as they prepare to crawl. These exciting milestones can make sleep a bit unpredictable again, even as nighttime stretches get longer and naps become more consistent.
This is also when many babies start the transition from three naps to two. Some days, your little one might still need that short third nap to make it to bedtime; on others, two naps feel just right. If your routine feels uneven for a few weeks, that’s completely normal, you’re both adjusting to a new rhythm.
Knowing your 7-month-old’s sleep schedule, how long they can stay awake, how much rest keeps them happy, and how to handle the inevitable hiccups, can help you bring a little more calm and consistency to your days (and nights).
How Much Sleep Does a 7-Month-Old Need?
Most 7-month-olds need around 14 hours of total sleep over 24 hours.
Typical ranges:
- Total sleep: 13-15 hours
- Daytime sleep: 2.5-3.5 hours
- Number of naps: 2-3
- Wake windows: 2-3.5 hours
At 7 months, some babies still need a brief third “bridge nap” to reach bedtime, while others stay comfortably awake between just two naps. Both are normal, the best guide is your baby’s mood and energy, not the clock alone.
Wake Windows for a 7-Month-Old
Wake windows stretch a bit wider at 7 months as your baby’s stamina and alertness grow. Keeping them balanced helps avoid overtiredness (which can cause early wakings) and undertiredness (which can shorten naps).
Typical wake windows for a 7-month-old:
- Morning: ~2.5 hours
- Midday: 2.5–3 hours
- Evening before bed: 3–3.5+ hours
As naps consolidate, you may notice your baby’s sleep falling into a more natural rhythm. This is a great sign their internal clock is maturing and syncing with your family’s day.
Sample 7-Month-Old Sleep Schedules
Because some 7-month-olds are still on three naps while others are adjusting to two, here are examples of both schedules:
Sample 7-Month-Old Sleep Schedule (3-Nap Day)
| 6:00 AM | Wake up |
| Wake window (2h 30min) | |
| 8:30–09:45 AM | Nap 1 (1h 15min) |
| Wake window (2h 30min) | |
| 12:15–1:45 PM | Nap 2 (1h 30min) |
| Wake window (2h 30min) | |
| 4:15–4:45 PM | Nap 3 (30min) |
| Wake window (3h) | |
| 7:45 PM | Bedtime |
If your baby is ready for a 2-nap day, here’s how a typical schedule might look:
Sample 7-Month-Old Sleep Schedule (2-Nap Day)
| 6:30 AM | Wake up |
| Wake window (2h 45min) | |
| 09:15 – 10:30 AM | Nap 1 (1h 15min) |
| Wake window (3h) | |
| 13:30 – 15:30 PM | Nap 2 (2h) |
| Wake window (3h 15 min) | |
| 7:45 PM | Bedtime |
Note: If bedtime keeps getting pushed late because of that last nap, or your baby skips it consistently, it’s a good sign they’re ready for two naps. On days with shorter naps, offer an earlier bedtime to prevent overtiredness.
Navigating the Nap Transition
The shift from three naps to two can take several weeks. Some babies will alternate between 2- and 3-nap days until their wake windows naturally lengthen enough for a consistent two-nap schedule.
A flexible approach works best:
- Keep mornings consistent
- Stretch wake windows gradually
- Offer an earlier bedtime on tough days
Using Nap Predictions with Baby Daybook
Timing naps during the transition can feel like trial and error. The Baby Daybook app simplifies this by analyzing your baby’s real sleep patterns and predicting optimal nap times and wake windows.
This personalized guidance helps prevent overtiredness, smooths the move to a 2-nap day, and supports a more balanced, predictable rhythm for both you and your baby.
Why Sleep Changes at 7 Months
By seven months, babies are becoming more aware of the world and their own growing abilities. Their circadian rhythm is now well-established, meaning their bodies expect sleep and wake times to follow a predictable pattern. However, development never slows down. Cognitive leaps, motor milestones, and changing feeding needs all affect sleep patterns.
Common developmental changes around this age
The 7-month mark brings major physical and emotional changes that can temporarily disrupt rest:
- Increased mobility: Many babies start sitting confidently or rocking on hands and knees – skills they love to practice at nap time.
- Stronger social awareness: Your baby may show early signs of separation anxiety, making bedtime a bit more emotional.
- Eating solids: Adjusting to new foods can shift digestion or feeding schedules slightly.
- Brief sleep regressions: Some babies experience short phases of disrupted sleep as their brain and body grow rapidly.
- Teething: While many parents notice fussiness, research shows teething rarely causes major sleep disruption, though mild discomfort may make some nights harder.
Consistency, comfort, and calm routines go a long way in helping your baby feel secure through these changes.
Common Sleep Challenges (and What Helps)
Frequent Night Wakings
Some 7-month-olds sleep 10–12 hours straight, while others still wake once to feed. Both are normal. Give your baby a few minutes to self-settle before stepping in, and keep interactions calm and dimly lit when you do.
Short Naps
Short naps are common during the nap transition. Try lengthening wake windows slightly or adjusting nap timing. On tough days, an earlier bedtime can help prevent overtiredness.
Early Morning Wake-Ups
Often linked to overtiredness or an inconsistent bedtime. Keep the morning room dark and delay exciting play until it’s truly time to start the day.
Separation Anxiety at Bedtime
It’s completely normal for your baby to cry or call out when you leave the room. A predictable routine and a brief, reassuring check-in can help them learn that you always come back.
Nap Transition Struggles
If your baby resists the third nap but isn’t ready for two full naps yet, alternate between 2- and 3-nap days for a few weeks. Consistent wake times and predictable routines will help the new pattern settle. On harder days, an earlier bedtime can make up for lost sleep and keep everyone rested.
When to Check In with Your Doctor
Most 7-month-olds still wake once or twice a night, especially while adjusting to new nap routines or practicing big skills like sitting or crawling. That’s completely normal.
If your baby suddenly starts waking much more often and there’s no clear reason – like teething, illness, or a growth spurt, then it might be time to check in with your pediatrician. Frequent or ongoing night wakings can sometimes signal other issues, such as reflux, ear infections, or sleep-disordered breathing. You should also reach out if your baby snores loudly, pauses in breathing, seems unusually tired during the day, or if sleep struggles persist for more than a few weeks.
A quick chat with your doctor can rule out medical concerns and help you feel confident your little one’s sleep is right on track.
Bedtime Routine at 7 Months
By now, your bedtime routine might feel like second nature, and that’s a great thing. Babies thrive on predictability, and a calm, 20–30-minute wind-down tells their body that sleep is near.
You might include a soothing bath, a quiet feed, a short story or song, gentle cuddles, and finally, putting your baby down drowsy but awake. This helps them build the confidence to settle independently, while still feeling secure and loved.
You can also create a mini nap routine, just a few minutes of calm before each nap, to help signal rest throughout the day.
Final Thoughts
At seven months, sleep is about progress through change. Longer wake windows, a gradual shift toward a 2-nap day, and new developmental skills, all help your baby grow. That growth sometimes shows up as night wakings, short naps, or early mornings, but these challenges are normal.
What matters most is consistency: a predictable bedtime routine, age-appropriate wake windows, and gentle support as your baby learns to settle. The transition from three naps to two won’t happen overnight, but with patience and flexibility, your little one will find their new rhythm.
Remember, the 7-month sleep schedule is not about perfection, it’s about creating a steady foundation while allowing space for your baby’s development. Each day brings new growth, and every peaceful stretch of rest is a small victory worth celebrating.
Still working through last month? Revisit the 6-month-old sleep schedule. Ready for the next stage? Explore the 8-month-old sleep schedule.
FAQ: 7-Month-Old Sleep
How many naps should my 7-month-old take?
Most 7-month-olds take 2–3 naps, with many beginning the transition to 2 naps around this age.
Does my 7-month-old still need a night feed?
Some babies sleep 10–12 hours straight, while others still need one night a feed. Both are normal.
What’s the 7-month sleep regression?
It’s a temporary dip in sleep linked to milestones and cognitive growth. Most babies settle back into better sleep within a few weeks.
How long should my 7-month-old stay awake between naps?
Wake windows at 7 months are usually 2.5–3.5 hours, depending on your baby’s temperament and nap length. Longer wake times before bed (around 3–3.5 hours) often support easier nighttime sleep.
What if my baby still takes short naps?
Short naps remain common at this age, especially during the transition from three to two naps. Keep the environment calm and dark, adjust wake windows if needed, and allow your baby time to resettle before ending the nap.
My 7-month-old wakes up to practice crawling – what can I do?
It’s common for babies to “practice” new skills in their sleep space. Offer plenty of floor time during the day, and if they wake at night, keep it calm and quiet until they resettle. This phase usually passes within a few weeks.
Sources
American Academy of Pediatrics. (2024). Getting your baby to sleep. HealthyChildren.org. www.healthychildren.org
American Academy of Pediatrics. (2020). Healthy sleep habits: How many hours does your child need? HealthyChildren.org. www.healthychildren.org
Dumaplin C. (2025). Wake windows and baby sleep. Taking Cara Babies. www.takingcarababies.com
Gordon S. (2024). Your 7-month-old baby’s milestones and development. Parents. www.parents.com
Johnson, N. (2024). 7 month old wake windows: Ideal length and better baby sleep. The Baby Sleep Site. www.babysleepsite.com
