6-Month-Old Sleep: Helping Your Baby Sleep Well

At 6 months old, your baby is going through big changes such as weaning, moving into their own room, rolling, and maybe even getting their first tooth. With so much happening, good sleep is essential to help them process all these new experiences.

How Much Sleep Does a 6-Month-Old Need?

Typical sleep needs: Around 14 hours in 24 hours

Night sleep: 11-12 hours

Day sleep: 2-3 hours split across three naps

Wake windows: 2-3 hours, gradually increasing throughout the day (the longest being before bedtime)

Example 6 Month Old Sleep Schedule

Morning Wake: 7:00am

Wake Window: 2 hours

Nap 1: 9:00 - 10:00am (1 hour)

Wake Window: 2.25 hours

Nap 2: 12:15 - 1:30pm (1.25 hours)

Wake Window: 2.5 hours

Nap 3: 4:00 - 4:30pm (30 minutes)

Wake Window Before Bed: 2.75 hours

Bedtime Routine Starts: 6:30pm

Asleep by: 7:15pm

Common Nap & Bedtime Adjustments

If your little one is experiencing sleep disturbances around 6 months, here is some guidance around how to resolve them:

Resisting naps It could be that your baby isn’t quite ready for sleep (their needs change all the time!) so try extending the wake window by 15 minutes before the nap.

Struggling with the third nap Don't drop it just yet, most babies still need 3 naps until 7-9 months. Again, it may be that your baby needs 15 minutes more of awake time before trying for that third nap.

Short naps or skipped naps Bring the next nap or bedtime earlier (no earlier than 6pm) to prevent your little one becoming too tired, as this can mean they struggle to settle for sleep

Late last nap If the last nap of the day was late, and was longer than 15-20 minutes, push bedtime slightly later to ensure enough wake time before bed.

How to Support Your 6-Month-Old’s Sleep

Encourage self-settling – By 6 months, babies can learn how to settle themselves for sleep. If your little one is relying on rocking/feeding to sleep, you can gradually encourage falling asleep independently in the cot instead.

Create a sleep-friendly environment – Dark room, white noise, and a sleeping bag can help create a conducive environment and help your little one feel ready to drift off

Consistent bedtime routine – A relaxing wind-down (bath, story, cuddle) signals it’s time for sleep, and allows extra bonding time before switching the lights off

Balanced daytime sleep – Age-appropriate naps and wake windows will help avoid overtiredness, which can mean your little one struggles to settle overnight

Final Thoughts

At 6 months, babies are capable of longer sleep stretches and self-settling. With the right schedule, environment, and bedtime routine, you’ll be able to set great foundations for a decent night’s sleep. This is also a great time to start practicing self settling, if you haven’t already, to support your baby with sleeping independently.