Your baby is 6 months old, sitting up with a little help, grabbing everything in reach and maybe tasting first foods. Naps may feel like a moving target: some days three, some days two, and a late-afternoon catnap that seems to push bedtime around. If you’ve searched 6 month old sleep schedule, you probably want to know how many naps are normal now, how long your baby can stay awake, and what a realistic day looks like. Here is a clear answer, two sample days you can adjust, and the signs that mean it’s worth calling your pediatrician.
This page is part of our baby sleep schedule by age guide, which covers every age from newborn to 2 years.
Quick answer: 6 month old sleep schedule
- Total sleep: the American Academy of Pediatrics (AAP) recommends 12 to 16 hours of sleep in 24 hours for babies 4 to 12 months old, including naps.
- Naps: most 6-month-olds take 3 naps a day. Some move to 2 naps between about 6 and 9 months, so a mix of 2- and 3-nap days is common.
- Wake windows: about 2 to 3 hours awake between sleeps is a common rough guide, with the longest stretch before bedtime. Wake windows are not an official AAP measure, so your baby’s tired signs come first.
- Nights: the AAP notes it is normal for a 6-month-old to wake during the night and go back to sleep after a few minutes. Some babies still have a night feed.
- Bedtime: a short, calm routine at about the same time each evening. Put your baby down drowsy but awake, as the AAP suggests.
- Safety: on the back for every nap and every night, on a firm, flat surface with nothing else in the crib. The AAP recommends room-sharing for at least the first 6 months.
What changes at 6 months
Six months is a turning point for sleep, mostly because of everything your baby is learning while awake. The CDC milestone checklist for 6 months includes rolling from tummy to back, pushing up with straight arms on the tummy, leaning on the hands to sit, laughing and taking turns making sounds with you. See our 6-month milestones guide for the full picture.
- Longer wake time. Most babies can now stay happily awake for longer than at 4 months. That is why the third nap often gets shorter or starts to drift later.
- Rolling and sitting. New skills often get practiced in the crib. The AAP says to always place your baby on their back to sleep, and if your baby can roll both ways comfortably, you don’t need to keep turning them back. Keep the crib empty so a rolling baby has nothing to roll into.
- No more swaddle. The AAP advises stopping swaddling once your baby looks like they’re trying to roll. Most 6-month-olds sleep in a wearable blanket instead. See when to stop swaddling.
- First foods. Many babies start solids around this age. Milk (breast milk or formula) is still the main food, so a new food schedule does not need to change the sleep schedule much. Our month-by-month solids guide explains the first weeks.
- Your own room or not? The AAP recommends sharing a room with your baby for at least the first 6 months. Whether to move your baby to their own room after that is a family choice.
Sample day with 3 naps
This is an example, not a rule. Shift the whole day earlier or later to match your baby’s wake-up time, and follow tired signs (rubbing eyes, looking away, fussing) over the clock.
| Time | What happens |
|---|---|
| 7:00 a.m. | Wake up, milk feed, diaper change, play |
| 9:00 a.m. | Nap 1 (about 45 to 90 minutes) |
| 10:30 a.m. | Milk feed, play, first foods if you’ve started |
| 12:45 p.m. | Nap 2 (about 45 to 90 minutes) |
| 2:30 p.m. | Milk feed, outdoor time, play |
| 4:30 p.m. | Nap 3, a short catnap (about 20 to 45 minutes) |
| 6:45 p.m. | Bedtime routine: milk feed, diaper, sleep sack, book, song |
| 7:15 p.m. | Asleep for the night (night feed if your baby still needs one) |
Sample day with 2 naps
Some babies start resisting the third nap at 6 months, while others keep it until 8 or 9 months. If your baby fights the late nap most days and still seems rested, a 2-nap day with an earlier bedtime can work.
| Time | What happens |
|---|---|
| 6:45 a.m. | Wake up, milk feed, diaper change, play |
| 9:15 a.m. | Nap 1 (about 1 to 1.5 hours) |
| 10:45 a.m. | Milk feed, play, first foods if you’ve started |
| 1:45 p.m. | Nap 2 (about 1 to 1.5 hours) |
| 3:30 p.m. | Milk feed, outdoor time, play |
| 6:15 p.m. | Bedtime routine (earlier on 2-nap days) |
| 6:45 p.m. | Asleep for the night |
3 naps or 2? A simple check
The move from 3 naps to 2 is gradual. Ask yourself these four questions over a week, not a single day:
- Does your baby take a long time to fall asleep for the third nap, or skip it, on most days?
- Are the first two naps long enough that your baby wakes up content?
- Is bedtime getting pushed late because of the catnap?
- On days without the third nap, is your baby still fairly cheerful until an earlier bedtime?
Mostly yes: try 2 naps with an earlier bedtime for a week. Mostly no: keep the third nap, even if it is only 20 minutes in the stroller or carrier, as long as you move your baby to a firm, flat surface if they fall asleep somewhere else.
Common sleep problems at 6 months
| What you notice | What may be behind it | What can help |
|---|---|---|
| Short naps of 30 to 45 minutes | Wake window too short or too long, a busy room, practicing new skills | Try a slightly longer or shorter wake window for a few days; keep naps in a dark, quiet room |
| Night waking again | Learning to sit or roll, a sleep regression, teething, hunger | Give your baby a few minutes to resettle, keep night feeds calm and dim |
| Early waking before 6 a.m. | Light in the room, bedtime too late or too early | See baby wakes up at 5am |
| Fussy evenings and a late catnap | Last wake window is too long | A short third nap or a slightly earlier bedtime |
| Rolling onto the tummy at night | A normal new skill | If your baby rolls both ways comfortably, the AAP says you don’t need to turn them back |
The AAP also suggests keeping babies awake longer during the day so they sleep for longer periods at night, and not stimulating or waking babies when you feed or change them at night. A predictable bedtime routine helps your baby know what comes next. If you’re thinking about sleep training, our guide to sleep training methods compares the options; talk to your pediatrician first.
In the US, clocks go back on November 1. Our daylight saving time plan shows how to shift this schedule calmly.
Related: 5 month old sleep schedule, the month before.
Related: 7 month old sleep schedule: what changes after 6 months.
When to talk to your doctor
Sleep at this age varies a lot, and most bumpy weeks pass on their own. Call your pediatrician if:
- your baby seems unusually sleepy, floppy or hard to wake;
- your baby snores loudly, breathes noisily or seems to pause in breathing during sleep;
- night waking comes with fever, pulling at the ears, vomiting or a rash;
- your baby has fewer wet diapers than usual or is not feeding well;
- your baby has lost skills they used to have, or you’re worried about their development (CDC);
- poor sleep is making you feel unable to cope. Your own doctor can help too.
Call 911 if your baby is struggling to breathe, turns blue or gray, or cannot be woken. See also when to call the pediatrician.
Frequently asked questions
How many naps should a 6 month old take?
Most 6-month-olds take 3 naps a day. Some are ready for 2 naps between about 6 and 9 months. Watch the third nap: if your baby fights it most days and stays rested on 2 naps, try the 2-nap schedule with an earlier bedtime.
What are wake windows for a 6 month old?
About 2 to 3 hours between sleeps is a common rough guide, often shortest in the morning and longest before bed. Wake windows are not an official AAP measure, so use your baby’s tired signs as your main guide.
What time should a 6 month old go to bed?
There is no single right time. Many families aim for a bedtime in the evening that falls about 2.5 to 3 hours after the last nap ends. A consistent routine matters more than the exact clock time.
Should a 6 month old sleep through the night?
The AAP says it is normal for a 6-month-old to wake during the night and go back to sleep after a few minutes. Some babies still need a night feed. Ask your pediatrician if you’re unsure whether your baby still needs one.
Do solids help a 6 month old sleep longer?
We could not find official guidance that starting solids makes babies sleep longer, so we don’t promise that. Start solids when your baby shows the signs of readiness, not as a sleep fix. See our baby feeding schedule by age.
Is a 6 month sleep regression real?
Some parents notice a short rough patch around 6 months, often linked to new skills like sitting and rolling. It is less consistently described than the changes around 4 and 8 months. See sleep regression at 4, 6 and 8 months.
Browse more sleep guides on our baby sleep page, and keep our safe sleep practices in mind for every nap.
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Sources
- HealthyChildren.org (AAP): Healthy Sleep Habits: How Many Hours Does Your Child Need?
- HealthyChildren.org (AAP): Getting Your Baby to Sleep
- HealthyChildren.org (AAP): How to Keep Your Sleeping Baby Safe: AAP Policy Explained
- CDC: Important Milestones: Your Baby By Six Months
This article is for general information only and is not a substitute for medical advice. If you’re worried about your baby, call your pediatrician, or 911 in an emergency.