Schedules & wake windows
6 month old sleep schedule: sample days and gentle guidance
A flexible 6 month old sleep schedule: sample days for three naps and two, typical awake times, bedtime and night feeds, and what to do on off days.
The short version
- Most 6 month olds sleep around 12–16 hours in 24 hours, with about 10–11 hours at night and three naps.
- Typical awake time is about 2 to 3 hours between sleeps, often shortest in the morning.
- Between about 6 and 9 months, many babies move from three naps to two.
- A sample schedule is a starting point. Your baby's tired signs and mood matter more than the clock.
Somewhere around six months, many families find their days start to take a recognisable shape. Naps become a little more predictable, nights may stretch out, and solids arrive on the scene.
If you’d like a sample schedule to work from, here’s a gentle one, with the caveats it deserves.
What 6 month old sleep usually looks like
- Total sleep: around 12 to 16 hours in 24 hours, including naps (AASM, Paruthi et al., 2016).
- Night: about 10 to 11 hours, often with one or more wake-ups for feeds (HSE).
- Naps: usually three, of 1 to 2 hours each, with the third often shorter (HSE). Many babies move to two naps between 6 and 9 months (HSE).
- Awake time: roughly 2 to 3 hours between sleeps. See wake windows by age.
Sample day: three naps (around 6–7 months)
Assumes a 7am wake-up. Shift everything earlier or later to fit your baby.
| Time | |
|---|---|
| 7:00 | Wake, milk feed |
| 8:00 | Breakfast (if started on solids) |
| 9:00–10:00 | Nap 1 |
| 10:00 | Milk feed, play, outside if you can |
| 12:15–1:45 | Nap 2 |
| 1:45 | Milk feed, lunch, play |
| 4:15–4:45 | Nap 3 (short “catnap”) |
| 5:00 | Dinner, play |
| 6:30 | Bedtime routine begins: wash, sleepsuit, feed, story or song |
| 7:00–7:30 | Bedtime |
Sample day: two naps (around 7–9 months)
| Time | |
|---|---|
| 7:00 | Wake, milk feed |
| 8:00 | Breakfast |
| 9:30–10:45 | Nap 1 |
| 11:00 | Milk feed, play |
| 12:00 | Lunch |
| 2:00–3:30 | Nap 2 (finishing by about 3.30pm) |
| 3:30 | Milk feed, play, outside |
| 5:00 | Dinner |
| 6:15 | Bedtime routine |
| 6:45–7:15 | Bedtime |
The HSE suggests avoiding naps after 3.30pm from about 9 months, so they don’t push bedtime later (HSE).
Making the schedule work for your baby
Start with your baby’s wake-up time
Morning wake-up is the anchor for the day. Keeping it roughly consistent, within about half an hour, helps naps and bedtime fall into place. Daylight in the morning helps too.
Watch tired signs, then adjust
If your baby fights a nap for 20 minutes or more, they may need a little more awake time. If they’re melting down before nap time, try a little less. Adjust by about 15 minutes at a time.
The 3-to-2 nap switch
Signs your baby might be ready to drop the third nap:
- They regularly refuse or fight the late-afternoon nap
- Bedtime is drifting very late to fit it in
- They start waking very early in the morning
During the switch, many babies need an earlier bedtime for a few weeks.
Solids and sleep
Starting solids at around 6 months is about nutrition and learning to eat, not sleep. The NHS is clear that it won’t make your baby more likely to sleep through the night (NHS). Some babies are briefly unsettled as their digestion adjusts.
Night feeds
Some 6 month olds sleep long stretches without a feed; many still wake for one or more. Both are normal. The NHS notes night feeds may become unnecessary for some babies between 6 and 12 months, but every baby is different (NHS). If you’d like to reduce them, gradual changes are gentlest. Talk to your public health nurse or health visitor if you’re unsure.
When the day doesn’t go to plan
It often won’t, and that’s fine.
- Short nap? Offer the next one a little earlier.
- Skipped nap? Bring bedtime forward by 20–30 minutes.
- Nap on the go? Fine, as long as your baby is supervised and moved to a flat surface if they’re in a car seat for long. See our safe sleep guide.
- Ill or teething? Drop the schedule and offer comfort. Pick it back up when they’re better.
Safe sleep at six months
Keep putting your baby down on their back in a clear cot, even if they can now roll both ways. The guidance is to room-share for at least 6 months; after that, where your baby sleeps is your choice. Lower the cot mattress before they start pulling up to stand.
Questions parents ask
What time should a 6 month old go to bed?
Many 6 month olds do well with a bedtime somewhere between about 6.30pm and 8pm, depending on naps and morning wake time. The HSE suggests bedtimes between 7pm and 9pm for babies aged 6 months to 2 years. On days with short naps, a slightly earlier bedtime can help.
Does my 6 month old still need night feeds?
Many do. The NHS notes that night feeds may become unnecessary for some babies between 6 and 12 months, and the HSE says babies fully established on solids don't need night feeds from around 9 months. Breastfed babies often still feed at night. If you're unsure, ask your public health nurse or health visitor.
When does a baby drop the third nap?
Usually somewhere between 6 and 9 months. Signs include fighting the late-afternoon nap, bedtime getting very late, or early waking. Moving the remaining two naps slightly later, and sometimes bedtime slightly earlier, helps the switch.
My 6 month old only naps for 30 minutes. Is that OK?
Short naps are common and often lengthen with time. If your baby is mostly happy, it's fine. If they wake upset, try adjusting awake time or a little resettling. See our short naps guide.
Sources
- Your child's sleep needs: 6 months to 2 years — HSE
- Naps for babies and toddlers — HSE
- Bedtime routines — HSE
- Helping your baby to sleep — NHS
- Recommended amount of sleep for pediatric populations (Paruthi S et al., J Clin Sleep Med, 2016) — American Academy of Sleep Medicine, via PubMed
- Your baby's first solid foods — NHS