By 6 months, many babies start sleeping more consistently—but that doesn’t mean sleep comes easy. Growth spurts, new skills, and shifting needs can throw even seasoned parents off balance. If you’re wondering whether your baby’s routine is on track, or you’re desperate to avoid the dreaded 6-month sleep regression, you’re in the right place.

This guide breaks down a pediatrician-approved baby sleep schedule with realistic feeding times, nap patterns, and bedtime tips tailored to your baby’s developmental stage. Whether you’re establishing the best sleep routine for a 6-month-old or troubleshooting night wakings, these insights will help your family get more rest—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 designed with 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 – Final milk feed
7:30 PM – Bedtime

This 6-month-old sleep schedule with feeding times supports digestion, better naps, and more consolidated night sleep.

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)

1. Bath or wipe-down
2. Baby massage with lotion
3. Calm feeding session
4. Read a board book or sing
5. White noise on, lights dimmed
6. 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 need to be chaotic. With a consistent routine, ideal wake windows, and a developmentally appropriate approach, you can build the perfect 6-month-old sleep schedule that supports growth, rest, and family sanity.

Stick to the rhythms that work, adjust when needed, and use baby joy tips like gentle bedtime routines, realistic expectations, and responsiveness to your baby’s cues.

Need more? Explore our newborn-to-toddler sleep guides or share this post with a fellow parent who’s ready for 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