A 7-Month-Old’s Sleep Schedule

Updated Jul 5th 2022 | timer 3  min read

7 Month Old Sleep Schedule
Mandy Treeby

Written By Mandy Treeby Chief Baby Sleep Consultant

A 7-month-old is still learning the ropes of sleep coaching. They now recognize day and night and, if sleep coaching, may understand when they’re tired and how to self-soothe. But they’re still learning, and so are you.


Therefore, you may have some questions, “What is a 7-month-old’s sleep schedule?” or “How long should my 7-month-old nap?”

We’re here to help!

A Sample 7-Month-Old’s Sleep Schedule:

This timetable is just an example. Your baby’s unique, so when determining their sleep schedule, 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. – and sleepy cues.

Tip: Follow our guidance on how long your baby should be awake before their next nap or sleep.

The Smart Sleep Coach by Pampers™ also offers more advice and step-by-step expert guidance to help you teach your baby how to love sleep – and be good at it!

Also note that if your baby’s taking three naps, the third may be getting short. If it is, it’s time to consider a nap transition .

Sample Sleep Schedule for 7-Month-Olds with 2 Naps:

“Good morning!” 7:00 AM
Nap 1 9:30-11:00 AM Awake: 2 hrs. 30 mins.

Nap: 1.5 hrs.

Nap 2 2:15-3:45 PM Awake: 3 hrs.15 mins.

Nap: 1.5 hrs.

Bedtime Routine 6:45 PM
“Good night!” 7:15 PM Awake: 3.5 hrs.

Sample Sleep Schedule for 7-Month-Olds with 3 Naps:

“Good morning!” 7:00 AM
Nap 1 9:15-10:15 AM Awake: 2 hrs. 15 mins.

Nap: 1 hr.

Nap 2 12:45-1:45 PM Awake: 2 hrs. 30 mins.

Nap:1 hr.

Nap 3 4:15-4:45 PM Awake: 2 hrs. 30 mins.

Nap: 30 mins.

Bedtime Routine 7:00 PM
“Good night!” 7:30 PM Awake: 2 hrs. 45 mins.

Q: How Many Total Hours Should a 7-Month-Old Sleep?

Aim for about 14 hours over a 24-hour period.

Q: Can a 7-month-old baby sleep through the night?

Yes – most 7-month-old babies sleep through the night, though their success rate is much higher if they develop self-soothing skills through sleep coaching.

For more information on how sleep coaching works, and step-by-step guidance, download the Smart Sleep Coach by Pampers™ . This easy-to-use app helps you teach your baby how to fall asleep faster and stay asleep longer – a skill that sets them up for optimal development and growth!

Q: How much nighttime sleep for a 7-month-old?

About 11-12 hours is great.

Q: How much daytime sleep for a 7-month-old?

A goal here is 2-3 hours over 2-3 naps.

Note: If your baby is taking 3 naps, expect the third one to be short.

Q: What is a 7-month-old’s wake window?

7-month-olds can stay awake longer now – about 2 hours 15 mins. to 3 hours 30 minutes between sleeps!

Q: Is there a 7-month-old regression?

Sometimes, yes. While some baby’s regress around 6 months and others 8 months, regressions can take place in the 7th month. There are a few reasons for this:

New skills: Your baby’s learning to sit up and move around more.

Solids: Your baby’s enjoying new flavors and tastes – that’s exciting!

Teething: Teething can be uncomfortable, keeps your baby from sleeping well.

And for more on sleep regressions, read our piece breaking them down month-by-month.

Rest assured any potential regression, at 7-months, or 12, will pass. Just stay consistent and stay strong. You’re doing great!

And for more guidance on sleep coaching, check out the Smart Sleep Coach by Pampers™.

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