6-month-old sleep schedules

6-month-old

6-month-old. As babies grow, their sleep cycles become more like those of toddlers and older children. This means your 6-month-old is likely sleeping for longer stretches at night and spending more time awake during the day. At this age, babies are capable of sleeping through the night, but many won’t. Still, by being consistent and patient, you can teach your little one healthy sleep habits that will serve them well throughout their childhood.

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At 6 months old, your baby is sleeping more thanks to their maturing sleep cycles and their ability to go for longer stretches without eating. Of course, sleep patterns can vary greatly from baby to baby and some babies won’t sleep through the night at 6 months old. 

At this age, your baby is also reaching developmental milestones that can cause a sleep regression, or a temporary disruption to your little one’s sleep. But with a consistent routine and good habits, it’s very possible to work toward getting more rest at night. 

Here’s what you need to know about sleep for your 6-month-old baby.

How much should a 6-month-old sleep?

At 6 months old, your baby will sleep an average of 14 hours each day. For most babies, this will include 10 hours of nighttime sleep and four hours of daytime sleep. During the day, your baby will take two or three shorter naps. Since babies this age are capable of sleeping for longer stretches at a time, you can expect to (hopefully) get more sleep at night. 

Many babies will still take three naps each day, but at this age some consolidate their daytime sleep down to two naps, one in the morning and one in the afternoon.

Your baby will be awake for longer periods during the day. At 6 months old, your baby’s wake windows (the time they spend awake during the day) will last about two or three hours.

Many babies sleep through the night by 6-month-old. If your baby now sleeps for six or more hours at night without waking up and crying, it likely means they’ve figured out how to soothe themself back to sleep. 

But if your baby isn’t yet sleeping for six hours straight, you’re not alone. Many babies still wake up at night for feedings in the 6-month-old to 9-month stage (though most are ready for night weaning, if that’s what you choose to do). Other babies simply need more practice settling back down after waking up. 

Babies this age don’t necessarily wake up because they’re hungry – it may just be a habit. We all wake up several times every night for brief periods of time. And as adults, we put ourselves back to sleep each time – so quickly we don’t even remember it in the morning. If your baby hasn’t mastered this skill, they’ll cry when they wake up during the night, even if they’re not hungry.

You can encourage self-soothing by giving your baby a few minutes when they wake to fuss or cry on their own. See if they can fall back asleep without your help. 

If this doesn’t happen, you can quietly and quickly respond to their cries. Reassure them you’re near, lay them back down if they’re sitting or standing in their crib, and then see if they’ll settle back to sleep.

Should I put my 6-month-old baby on a sleep schedule?

If you haven’t already put your baby on a sleep schedule, you can start one at 6-month-old. Create a routine by looking to your baby’s regular patterns, and keep in mind that many babies this age can sleep from six to eight or nine hours without waking at night and will take two or three naps of about four hours.

A sleep schedule is beneficial because babies thrive on consistency. Getting enough sleep powers their days, supporting them during growth spurts and development leaps. A sleep schedule can help you avoid an overtired baby, too. A well-rested baby is likely to sleep better, while overtired little ones may resist sleep. 

Worth noting, of course, is that you can benefit from a dependable sleep schedule, too. Getting enough rest and time to yourself will give you the chance to recharge so you can be your best self when your baby is awake and active.

Here are a few ideas for getting started with your baby’s sleep schedule:

  • If your baby isn’t sleeping longer stretches or can’t self-soothe, try sleep training. Take some time to research the different methods and choose one that’s right for your family: Cry it out, fading, gentle, and Ferber are some options. (Sleep training doesn’t necessarily mean letting your baby cry for extended periods of time!)
  • Create a consistent bedtime routine that involves calming rituals like a soothing bath, reading before bed, and snuggles in a rocking chair before moving them to their crib for the night.
  • Whenever possible, but your baby in bed drowsy but awake. It’s important for them to have plenty of calm and positive experiences in their crib so they’ll get more comfortable falling asleep by themself.
  • Help them differentiate between night and day. Keep the house bright and engaging during the day, then pull the shades and calm the environment in the hours leading up to bedtime.
  • Don’t rush to comfort your baby the moment they wake up and cry during the night. Let them fuss for a few minutes to see if they’ll calm down by themself.
  • Make sure your baby’s needs are met during the day. Spend lots of time connecting with them when they’re awake. This gives babies a sense of security that may help them sleep better at night.

Some babies might start sleeping through the night and then have a sudden setback in their sleep routine. This is called a sleep regression, and it’s a normal developmental milestone seen in many, but not all babies.

These regressions can last a few days or a few weeks, and can be exhausting and frustrating. The most important thing is to stick to their schedule as best you can to provide them with plenty of opportunities to catch up on sleep. A sleep regression will usually pass in a few days or weeks, so it’s usually a matter of waiting it out.

What a 6-month-old sleep schedule may look like

Every baby is different, and so are their sleep schedules. However, at 6 months old, it’s realistic to start working on a more uniform and predictable sleep schedule. Here’s what a typical day in the life might look like:

  • 7 a.m.: Wake up for the day, breastfeed or have a bottle followed by some solid food for breakfast.
  • 9:30 a.m.: Morning nap.
  • 11:30 a.m.: Wake, breastfeed or have a bottle followed by solid food for lunch.
  • 2 p.m.: Afternoon nap.
  • 4 p.m.: Wake, breastfeed or have a bottle followed by playtime.
  • 5 p.m.: Solid food dinner.
  • 6:15 p.m.: Start the bedtime routine with a bottle or breastfeeding and calming rituals.
  • 6:30 to 6:45 p.m.: Bedtime.
  • 10 p.m.: Dream feed, then right back to sleep. (Your baby may not need this.)
  • 10 p.m. to 6 a.m.: May wake up, but doesn’t need to eat and is learning to settle back to sleep on their own.

If your baby is still taking three naps, here’s what their sleep schedule might look like:

  • 7 a.m.: Wake up for the day, breastfeed or have a bottle followed by some solid food for breakfast.
  • 9:30 a.m.: Morning nap.
  • 11:30 a.m.: Wake, breastfeed or have a bottle followed by solid food for lunch.
  • 12 p.m.: First afternoon nap.
  • 1:30 p.m.: Wake, breastfeed or have a bottle followed by playtime.
  • 4 p.m.: Second afternoon nap.
  • 5 p.m.: Solid food dinner.
  • 6:15 p.m.: Start bedtime routine with a bottle or breastfeeding and calming rituals.
  • 6:30 to 6:45 p.m.: Bedtime.
  • 10 p.m.: Dream feed, then right back to sleep. (Your baby may not need this.)
  • 10 p.m. to 6 a.m.: May wake up, but doesn’t need to eat and is learning to settle back to sleep on their own.

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