By Paula McLaren BA (Hons) Early Years Development & Learning •
Updated: 05/18/23 •
Healthy sleep patterns start with a schedule. Here’s how to get your baby into a regular 7 month old sleep schedule with top tricks to make it as easy as possible.
How Much Should A 7 Month Old Sleep?
A 7 month old baby needs around 14 hours of sleep in a 24 hour period. They will take 11 to 12 hours at night and the remaining 2 to 3 hours of sleep will be taken across 2 to 3 daytime naps.
7 Month Old Wake Window
At 7 months, your baby will have around 2.5-3.5 hours of awake time between their naps.
This ensures that your baby has enough awake time during the day to meet their developmental milestones and to consume enough daytime calories to grow at a rapid rate.
Make the most of these awake times to offer your little one lots of stimulating play and opportunities to learn new skills.
Sample 7 Month Old Sleep Schedule
By 7 months old, your baby should be sleeping through the night and napping several times a day.
But remember, ‘sleeping through the night’ means that your baby is sleeping for 6 or more hours at night without waking to be fed.
Many 7 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 7 month old sleep schedule that contains 2-3 daytime naps:
TOP TIP: With the introduction of solids many babies of 7 months of age can sleep all night without a feed even if they wake and you may not need to dream feed at all. However many babies will still wake to be fed up until 9 months of age.
Nap Schedule For 7 Month Old Baby
There are still no hard and fast rules about an exact nap schedule for a 7 month old baby, however, there are approximate guidelines.
Remember to keep an eye out for your baby’s sleep cues and follow their lead by taking naps at regular intervals and never forcing your baby to stay awake if they are tired.
Here is a sample nap schedule for a 7 month old baby:
TOP TIP: The final nap of the day can be taken on the move as it is really just a top-up of sleep to help your baby through to bedtime.
How Many Naps Should A 7 Month Old Baby Take?
For a 7 month sleep schedule, your baby will take between 2 and 3 naps per day. Your 7 month old’s day time naps should last at least 1 hour each.
However, if your baby is transitioning down to 2 naps, they may need to sleep for up to 2 hours per nap.
REMEMBER: While nap transitions can be challenging… you must let your little one take the lead when it comes to sleep. Don’t delay naps in the hope that they will sleep later, as this often backfires on you and results in an overtired baby.
Bedtime For 7 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 7 month old sleep schedule, your baby’s bedtime routine will consist of:
- 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 night feeding,
- And finally, settling baby 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 7 month old can recognise the signs that bedtime is coming to help them settle and fall asleep more easily.
What Time Should A 7 Month Old Go To Bed?
As a part of a 7 month old sleep schedule, your baby should be asleep in their nighttime sleeping space between 7pm and 7.30pm after their bedtime routine is complete.
Ideally, your 7 month old’s time for bed should be no later than 8pm. The closer to 7pm you can get them tucked up, the better… to ensure your baby gets enough sleep to support their brain’s growth and development as well as their physical development.
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Is There A 7 Month Old Sleep Regression?
In truth, sleep regressions can occur at any age.
Although, they are more common when your baby is 4, 6, 8 or 12 months old, a sleep regression will depend on when your baby reaches certain developmental milestones.
Knowing the signs of sleep regression, what can trigger them and how to handle them is your best defence to avoid a 7 month sleep regression.
Take a look at my post on how to handle and survive any sleep regression to learn more.
7 Month Old Sleep Tips
Establishing and maintaining a 7 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 7 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 have your baby in bed at the same time each evening.
- Lower the energy at the end of the day. By 7 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. Keep your interactions calm and low-key by reading books, singing lullaby and reciting nursery rhymes.
- Don’t always assume your baby needs to be fed when they wake at night. With the introduction of weaning your baby onto solid food, you will find your baby can go for longer without being fed at night. Therefore, breaking the habit of waking to be fed can be done with more confidence at 7 months old. Offer comfort and some water rather than a full feed when your little one wakes.
- Make daytime sleep a priority. Getting enough age-appropriate daytime sleep is ESSENTIAL to good nighttime sleep and maintaining a healthy 7 month old sleep schedule. Make sure your little one gets regular naps in the right place at the right time and try and build your day around them. The odd nap on the go is OK but aim for most of your baby’s daytime sleep to be taken at home.
- Know your baby’s sleep preferences. By now your baby will be showing certain preferences and you will be getting to know what they need to sleep peacefully. Use this knowledge to your advantage and offer music, a pacifier or a nightlight to help baby settle.
There are a lot of night lights out there but I love this one. The perfect bedside lamp is easy to use and projects onto the ceiling. It comes in a range of colours, soft lighting and a timer.
- 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 a healthy 7 month old sleep schedule.
- Encourage your baby to spend some time in their crib whilst awake. I have always found it useful to let your baby spend a few minutes every day playing in their crib while awake. Putting your little one in the crib to look at an interesting mobile, like this one from Manhattan Toys while you take a quick shower is a good way of getting them used to being awake alone in their sleep space. This can help with teaching them to self-soothe and not always cry out on waking.
This award-winning crib mobile from the trusted Manhattan Toys range is perfect for entertaining your newborns without being overwhelming. It has 10 interchangeable cards that offer a range of simple high-contrast images to more complex coloured patterns and graphics to boost your little one's visual development!
TOP TIP: Remove your crib mobile as soon as your little one has learnt to pull to stand to reduce the chance of injury. Leave them in their crib to play with a couple of favourite toys or cloth books instead.
Common 7 Month Old Sleep Problems
The most common sleep problems that your 7 month old baby may encounter are:
- Early waking because they are more aware of the light and sounds that surround them.
- Nap transitioning and struggling to settle for afternoon naps and nighttime sleep.
- Nighttime waking because they are used to being fed during the night.
- Fighting sleep because they have become overtired from a busy day.
- Restless settling because they are feeling discomfort from teething.
- Inability to self-soothe. Check out the video below if you need to teach baby to self-settle.
Frequently Asked Questions About A 7 Month Old Sleep Schedule
Looking for more help with creating your baby’s 7 month sleep schedule? Find answers to the most common questions here.
Can A 7 Month Old Baby Sleep Through The Night?
Yes, 7 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 7 month olds may sleep for a short while, wake once and then sleep for 8 hours whilst others will sleep for 12 hours very happily.
Can You Sleep Train A 7 Month Old Baby?
Yes, you can sleep train a 7 month old baby. And if you have not started any form of sleep training yet then now is the time to start.
At 7 months old, bad sleep habits can begin to become difficult to break.
Sleep training and self settling for 7 month old babies should be gentle and consistent, focusing on giving your little one strong sleep cues with regular and recognisable nap time and bedtime routines as a part of their 7 month old sleep schedule.
TOP TIP: Whatever sleep training method you use, remember that a 7 month old baby should never be left to cry it out to the point where they’re very distressed.
How Long Can A 7 Month Old Stay Awake?
As a part of a healthy 7 month old sleep schedule, your baby will have an awake window between 2 ½ and 3 ½ hours at a time during the day. However, it is very important to watch for sleep cues and put your baby down for a nap before they get overtired.
Should Babies Nap After 5pm?
No. Babies should not nap after 5 pm.
7 month old babies should ideally be awake for at least 2-3 hours before their regular bedtime in order for them to be ready for sleep and settle nicely.
Therefore, if your baby’s bedtime is 7pm they should definitely not be napping after 5pm.
TOP TIP: If your baby does take a late nap it is OK to wake them after 20-30 mins but do not let them sleep for longer than 1 hour.
Is 6pm Too Early For A 7 Month Old Bedtime?
No. 6pm is not too early for 7 month old to go to bed.
But if you do put your 7 month old to bed at 6pm, you should then expect them to be ready to start a new day any time between 5am and 6pm.
If you are a household that wakes early then an early bedtime is fine, however, if you want to start your day a little later, then I would aim for a 7pm bedtime.
How Much Nighttime Sleep Is Appropriate For A 7 Month Old?
A 7 month old should be sleeping between 11-12 hours in their nighttime sleep space.
Some 7 month old babies may sleep for the whole of this time most nights… while others will still wake for the occasional night feed.
TOP TIP: When your baby wakes at night, wait a short while to see if they will re-settle themselves before going to them. They might go back to sleep without your having to feed them!
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!
- Newborn Sleep Schedule
- 1 Month Old Sleep Schedule
- 2 Month Old Sleep Schedule
- 3 Month Old Sleep Schedule
- 4 Month Old Sleep Schedule
- 5 Month Old Sleep Schedule
- 6 Month Old Sleep Schedule
- 7 Month Old Sleep Schedule
- 8 Month Old Sleep Schedule
- 9 Month Old Sleep Schedule
- 10 Month Old Sleep Schedule
- 11 Month Old Sleep Schedule
- 12 Month Old Sleep Schedule
- 13 Month Old Sleep Schedule
- 14 Month Old Sleep Schedule
- 15 Month Old Sleep Schedule
- 16 Month Old Sleep Schedule
- 17 Month Old Sleep Schedule
- 18 Month Old Sleep Schedule
- 19 Month Old Sleep Schedule
- 20 Month Old Sleep Schedule
- 21 Month Old Sleep Schedule
- 22 Month Old Sleep Schedule
- 23 Month Old Sleep Schedule
- 2 Year Old Sleep Schedule
- 3 Year Old Sleep Schedule
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
A bedtime & nap cheat sheet so good your little one will ask you to put them to bed...
Laura Williams "This is a life saver! I'm so glad I downloaded your bedtime & nap cheat sheet. My little one actually asked me to put him to bed last night! Unbelievable! Thank you so much!"
Click Here For The FREE Cheat Sheet
