By six months, many babies start to settle into a more consistent sleep routine, but sleeping solidly through the night does not necessarily come easy. Growth spurts, learning new skills, and changing needs can throw a wrench into any parent’s routine—and they tend to come at the most inopportune time. If you are starting to worry that your baby’s time table is off track, or if you are trying to prevent the well dreaded 6-month sleep regression, you have come to the right place.
In this guide, you’ll find a pediatrician approved infant sleep schedule that includes realistic feeding times, nap durations, and bedtimes specific to your baby’s stage of development. If you are setting up the best sleep routine for your 6-month-old baby, or troubleshooting night wakings, you will find valuable information in this book that will help your family to sleep more—starting tonight.
Why 6 Months Is a Turning Point in Baby Sleep
At six months, your baby is going through major milestones:
- Improved circadian rhythm
- Increased ability to self-soothe
- Greater caloric intake during the day
- Heightened awareness of surroundings
This is also when baby sleep training at 6 months becomes developmentally appropriate for many families—if that’s a route you choose to explore.
Wake Windows and Sleep Needs at 6 Months
Understanding your baby’s ideal wake windows helps prevent overtiredness, which is the #1 enemy of quality sleep.
6-Month-Old Wake Windows
- Morning wake window: 2–2.25 hours
- Midday wake window: 2.25–2.5 hours
- Evening wake window: 2.5–3 hours
These wake times support healthy naps and an easier bedtime—especially during the transition to two naps at 6 months, which some babies start showing signs of.
Total Sleep Needs
- Night sleep: 10–12 hours (usually with 0–1 feed)
- Day sleep: 2.5–3.5 hours across 2–3 naps
- Total sleep in 24 hours: 13–15 hours
Sample 6-Month-Old Sleep Schedule With Feeding Times
Here’s a realistic, flexible schedule based on input from pediatric sleep consultants :
7:00 AM – Wake and milk feed
8:30 AM – 10:00 AM – Nap 1
10:00 AM – Milk feed + solids
12:30 PM – 2:00 PM – Nap 2
2:00 PM – Milk feed
4:30 PM – 5:00 PM – Optional catnap (skip if on 2 naps)
5:30 PM – Solids
6:30 PM – Bath + wind-down
7:00 PM – Last milk feed
7:30 PM – Bedtime
This 6 month old sleep schedule with feeding times is ideal for digestion, better naps for your baby and more consolidated sleep for the night.
Signs Your 6-Month-Old Is Ready for a Schedule Change
Not sure if your current routine is working? Here are red flags:
- Short, fragmented naps despite ideal sleep environment
- Early morning waking (before 6 AM) consistently
- Resistance to the third nap
- Fussiness during feeds or frequent night wakings
These may indicate it’s time to drop the third nap or tweak your 6-month-old bedtime routine.
Creating the Best Sleep Routine for a 6-Month-Old
Consistency and cues matter now more than ever. At this age, your baby can begin connecting a wind-down routine with nighttime sleep.
Pediatrician-Backed Bedtime Routine (30–40 min)
- Bath or wipe-down
- Baby massage with lotion
- Calm feeding session
- Read a board book or sing
- White noise on, lights dimmed
- Cuddle and crib
These soothing steps help anchor your baby’s internal clock and reduce resistance at bedtime.
6-Month-Old Sleep Regression Tips
Just when sleep improves—bam! A regression hits. Around 6 months, babies often wake more frequently due to:
- Learning to roll or sit
- Separation anxiety
- Increased awareness of surroundings
How to Handle It:
- Stick to your routine—don’t create new habits during regressions.
- Avoid overstimulation before bedtime.
- Offer extra comfort without creating sleep crutches.
- Use gentle sleep training methods if your baby is ready.
This is temporary. Stay consistent, and sleep will rebound.
Transitioning to Two Naps at 6 Months
Some babies still need 3 naps, but many are ready for 2 by 6.5 months.
Signs it’s time to drop the third nap:
- Catnap pushes bedtime too late
- Baby fights the third nap daily
- Night wakings or early risings increase
When dropping the nap, extend wake windows slightly and bring bedtime earlier during the transition.
Baby Sleep Training at 6 Months: Is Now the Right Time?
Six months is often when pediatricians give the green light for sleep training, depending on your baby’s growth and feeding stability.
Gentle Approaches to Consider:
- Ferber method (graduated check-ins)
- Chair method (gradual distancing)
- Pick-up-put-down method
Pro tip: Don’t start sleep training during illness, regressions, or travel. Always consult your pediatrician first.
Conclusion
Your baby’s sleep doesn’t have to be unpredictable. By using a consistent routine, ideal wake windows and a developmentally appropriate approach, you can establish the perfect 6-month-old sleep schedule that supports growth, sleep and family sanity.
Try to keep to the rhythms that work, change when you need to, and use the tips for baby joy which include gentle bedtime routines, realistic expectations, and being responsive to your baby’s cues.
Need more? Check out our newborn through toddler sleep guides, or send this post along to another parent that is excited for some deeper rest.
Frequently Asked Questions
How long should a 6-month-old sleep at night?
Most 6-month-olds sleep 10–12 hours at night with 0–1 feeding, depending on growth and pediatric approval.
How many naps should a 6-month-old take?
Two to three naps per day, totaling 2.5–3.5 hours, is average. Many babies begin transitioning to two naps around 6.5 months.
What time should a 6-month-old go to bed?
A consistent bedtime between 7:00 PM and 8:00 PM is ideal. Earlier bedtimes help avoid overtiredness.
When should I drop the third nap?
Drop the third nap when it causes bedtime resistance, shortens night sleep, or when your baby refuses it consistently for over a week.
What’s a good 6-month-old sleep schedule with feeding times?
Try:
- 7 AM wake and feed
- 8:30–10 AM nap
- 10 AM feed + solids
- 12:30–2 PM nap
- 2 PM feed
- 5 PM short nap or quiet time
- 7 PM bedtime
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