Sleep Schedule for 6-Month-Olds

Updated Jul 4th 2022 | timer 2  min read

6 months

Written By Mandy Treeby Chief Baby Sleep Consultant

Parents of 6-month-olds may be wondering, “What is a sleep schedule for 6-month-olds?” Well, we’re here to answer all your questions, including “How many hours should my 6-month-old sleep during the day.” We have you covered.

By now your babies’ circadian rhythms have firmed up and they have the power to self-soothe – that is, calm and relax themselves to fall asleep alone. If you’re struggling with sleep, check out the Smart Sleep Coach by Pampers™  app. It’s a powerful tool that will guide you step by step to sleep success.

Sample Sleep Schedule for a 6-Month-Old Baby:

Every baby’s unique, including your own. Focus less on the specific clock times and more on  wake windows – the amount of time your baby is awake between naps or their last nap and bedtime.

Wake windows are a fundamental driver of sleep. Learn more about how they work by downloading the Smart Sleep Coach by Pampers™ app. It automatically tracks wake windows when you enter sleeps and adjusts your baby’s recommended schedule to optimize for overnight sleep.

Sleep Schedule for 6-Month-Olds with 3 Naps:

“Good morning!” 6:30 AM
Nap 1 8:30-9:45 AM Awake: 2 hrs.

Nap: 1 hr. 15 mins.

Nap 2 12:00-1:30 PM Awake: 2 hrs. 30 mins.

Nap: 1.5 hr.

Nap 3 4:00-4:30 PM Awake 2 hrs. 30 mins.

Nap: 30 mins.

Bedtime Routine 6:30PM
“Good night” 7:15 PM Awake: 2 hrs. 45 mins.

Do 6-Month-Olds sleep through the night?

Sometimes, though not always. There are a few factors at play:

  • Sleep training: If your baby’s learning to fall asleep independently and has a bedtime routine, they may sleep longer at night without night wakings.
  • Feedings: Many babies this age still wake 1-2 times at night for a quick feed.

What is a 6-month-old’s Wake Window?

A 6-month-old is typically awake 2-3 hours between naps or a nap and bedtime.

How much sleep should a 6-month-old get?

About 14-hours over a 24-hour period.

How much should my 6-month-old sleep at night?

About 11-12 hours is a good goal.

How much should my 6-month-old sleep during daytime naps?

Six-month-olds typically get about 2.5-3 hours of nap time across 3 naps.

How Long is a 6-month-old’s naps?

  • The first two naps generally are 60-90 minutes.
  • The third nap may be about this length, but it’s more typically 30-45 minutes.

Is there a 6-month-old sleep regression?

No, although sleep could still be off track if your baby is still learning the skills to fall asleep independently.