6 Month Old Sleep Schedule: Ultimate Guide to Sweet Dreams

Author Image By Paula McLaren - Norland Nurse NNEB RSH •  Updated: 05/18/23 •  Sleep / Sleep Schedules

Healthy sleep patterns start with a schedule. Here’s how and when to get your baby on a regular 6 month old sleep schedule with top tricks to make it as easy as possible.

How Much Should A 6 Month Old Sleep?

REMEMBER: By 6 months old, most babies will also consolidate their sleep and go for longer stretches at night without waking and will take fewer (but longer) daytime naps.

What Is The Wake Window For 6 Month Old?

The wake window for a 6 month old is around 2-3 hours long. The first awake time of the day is usually the shortest and may only last 90 minutes… but on average, your 6 month old’s wake window is around 2 hours long.

Sample 6 Month Old Sleep Schedule

By 6 months old, your baby should be sleeping through the night and napping several times a day.

‘Sleeping through the night’ means that your baby is sleeping for 6 or more hours at night without waking to be fed.

Many 6 month old babies will be sleeping for 6-8 hour stretches regularly, but it is important to remember that it is also perfectly normal for some babies to still wake during the night at this age too.

Here’s a sample 6 month old sleep schedule that contains 3 daytime naps:

6 month old sleep schedule

Nap Schedule For A 6 Month Old Baby

At 6 months of age, there are no hard and fast rules about nap times and you should never force your baby to stay awake if they are tired.

Remember to keep an eye out for your baby’s sleep cues and follow their lead by having daytime sleep at regular intervals.

Here is a sample nap schedule for a 6 month old baby:

Nap Schedule For A 6 Month Old Baby

How Many Naps Should A 6 Month Old Baby Take?

For a 6 month old sleep schedule, your baby will take between 2 and 3 naps per day depending on their feeding schedule and how busy their day has been.

If you suspect your baby is going through a nap transition, you may need to extend their first 2  daytime naps so you can drop the last afternoon nap of the day (without baby getting overtired before bed).

When Should The Last Nap End For 6 Month Old?

Your baby should be waking from their last nap of the day at least 2 hours BEFORE their scheduled bedtime. Any later and you will struggle to get them to sleep at bedtime.

Bedtime For A 6 Month Old

A regular and healthy bedtime routine is essential to your baby’s good night’s sleep as they are proven to improve sleep and reduce night wakings.

So, for a 6 month old sleep schedule, your baby’s bedtime routine should look like this:

  • Having a bath,
  • Followed by a massage,
  • Getting dressed and into a sleep sack,
  • Cosying up together with a suitable baby book and singing a lullaby,
  • Having a feed,
  • And finally, settling down to sleep in their crib

The entire bedtime routine should start between 6pm and 6.30pm and take no longer than 30 minutes.

REMEMBER: The bedtime routine should follow the same steps and be repeated at the same time every evening to ensure your 6 month old can recognise the signs that bedtime is coming to help them settle and fall asleep more easily.

Looking to get your little one to sleep quickly and effortlessly? Check out my Bedtime and Nap Cheat Sheet and master the art of making daytime naps and bedtimes as seamless as possible.

What Time Should A 6 Month Old Go To Bed?

Your 6 month old baby should be asleep in their nighttime sleeping space between 7pm and 8pm after their bedtime routine is complete.

Ideally, the closer to 7pm you get, the better to ensure your baby gets enough sleep to support their brain’s growth and development as well as their physical development.

6 Month Old Sleep Regression

The 6 month sleep regression is identified as a short period of time in which your baby’s established sleep pattern and sleep cycle is suddenly disrupted between 5-7 months old (usually around the 6-month mark).

This is a result of lots of things going on developmentally with your little one…

Such as learning to roll and sit up as well as developing a mental awareness and sensitivity to their surroundings and even cutting their first tooth!

So, if your baby starts to show signs of struggling to fall asleep or waking more than usual at night, then they are more than likely experiencing a sleep regression.

Click here to learn more about the 6 month sleep regression.

6 Month Old Sleep Tips

Establishing and maintaining a 6 month old sleep schedule will make your day much easier to manage because after all… Everything starts and ends with sleep!

Here are some of my top sleep tips to make creating and maintaining a 6 month old sleep schedule as simple as possible:

  • Have a regular bedtime routine. I know I have already mentioned this, but I cannot emphasise how important it is to have a consistent bedtime routine. Start the routine at the same time every day and aim to end it at the same time every evening too.
  • Lower the energy at the end of the day. By 6 months old, your baby is more aware of what is going on around them and can be more easily distracted… So prepare your baby for sleep by not letting things get too exciting before bedtime.
  • Is it time to move from bassinet to crib? Most bassinets are designed for babies up to 6 months of age so check that your little one is still fitting comfortably into theirs. This may be the time to change from a bassinet to a crib which may in turn mean longer periods of nighttime sleep for you and baby! I personally love this crib from DaVinci.
Best Crib
DaVinci Fiona 4-in-1 Convertible Crib

When looking for a crib I really feel that one that can grow with your baby is best. This lovely crib easily adapts to a toddler bed, then day bed or full size making the transition from crib to bed easier and less stressful for your little one. Couple this with its Greenguild Gold certification and stylish design this is a real value for money crib.

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  • Invest in a white noise machine. If you have not done so already, then invest in a white noise machine. They are great for helping your baby to settle to sleep and keep ambient noise at bay preventing your baby from being woken. I love this one from DreamEgg.
My Top Pick
Dreamegg White Noise Machine - 21 Soothing Sounds

White noise machines are a game-changer for your little one's sleep and having one that plays all night is a must. With a long-lasting battery, this compact and stylish white noise machine contains 21 non-stop relaxing noises, which will lull your little one to sleep night after night, no matter where you are!

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  • Get some fresh air every day. Fresh air and natural light will help to regulate your baby’s melatonin levels and circadian rhythm. Taking your baby outside every day for a walk in their pram or simply sitting in the garden to play on a blanket will definitely help establish healthy sleep habits in your 6 month old.
  • Keep baby active. Ensure your baby is getting lots of tummy time and offer them plenty of opportunities to start learning to sit up and play with a variety of toys. Remember, keeping your little one active will go a long way to ensuring they are ready and primed for sleep later.
  • Switch from swaddling to sleeping bags. When your baby reaches 6 months of age it may be time for them to switch to a sleeping bag allowing more freedom of movement while still keeping them safe and at the right temperature for sleep. One of my top choices with a great range of sleeping bags is the Tommee Tippees Grobags.
Tommee Tippee GroBags

Another great sleepwear range with sleeping bags to suit all ages and seasons. The easy to follow tog guide used in conjunction with the GroEgg room thermometer will give you peace of mind that you have chosen the perfect sleep attire for your little one.

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Common 6 Month Old Baby Sleep Problems

The most common sleep problems that your 6 month old baby may encounter are:

Frequently Asked Questions About A 6 Month Old Sleep Schedule

Looking for more help with creating your baby’s 6 month sleep schedule? Find answers to the most common questions here.

Can You Sleep Train A 6 Month Old Baby?

Yes, you can sleep train a 6 month old baby. After all, the best time to gently sleep train your baby is between the ages of 4-6 months!

This is because it’s before any bad sleep habits become too heavily ingrained which can make sleep training very hard to do.

The success of sleep training a 6 month old will vary from baby to baby, but there is no reason why you cannot start sleep training with your preferred method.

And by having a healthy and regular 6 month old sleep schedule you will have already set your baby on the right path to good sleep habits.

How Long Should A 6 Month Old Stay Awake For?

Your 6 month old should stay awake between 2 to 2 ½ half hours at a time during the day. As always, watch for your baby’s sleep cues to avoid them becoming overtired and struggling to fall asleep later.

Can A 6 Month Old Baby Sleep Through The Night?

Yes, 6 month old babies are physically able to sleep through the night and do not need to be fed every few hours.

However, this does NOT mean that every baby WILL sleep through the night.

Each baby is different. Some 6 month olds may sleep for 8 hours per night, some will need 12 hours of sleep and some will still wake for a night feeding.

How Much Nighttime Sleep Is Appropriate For A 6 Month Old?

A 6 month old should be sleeping between 10-12 hours in their nighttime sleep space.

Most 6 months old will still need to wake for 1 feed during the night (possibly a dream feed), but they should sleep for at least 6-8 hours through the night.

Sleep Schedules Further Reading

Here are some more sleep schedules to help you get the most out of helping your little one sleep as best they can.

After all…

Sleep breeds sleep!

Need More Parenting Help?

  • Download our FREE Perfect Sleep Cheat Sheet. It’s a free, easy-to-use and proven formula designed for parents of 0-5 year olds to master the art of consistently undisturbed and restful sleep without the yelling, nagging or exhausting long-winded evenings.
  • Check out our Parenting Toolbox. You’ll get access to expertly-chosen products that you can guarantee are the best for your little one and your wallet.
  • Ready to create the calm, peaceful evenings you deserve? Then checkout our most popular course - The Bedtime Battles Masterclass
Author Image Bio
Paula McLaren is the founder of Teething to Tantrums and a highly qualified childcare expert with over 40 years of experience as a Norland Nanny. She holds a BA (Hons) in Early Years Development & Learning (0-6 Years) and the prestigious Norland Diploma. Paula has worked as a night nanny, run a successful daycare center in London, and helped raise countless children using her tried and tested developmental and guidance methods.

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