Updated on
February 5, 2025
Half a year—congratulations, parents! Your baby has officially reached the six-month milestone, and what a journey it’s been. From those early sleepless nights to watching your little one grow into a curious, giggling explorer, every moment has been a step closer to this exciting phase. At six months, your baby’s sleep is starting to take on a more structured rhythm—but it’s also a time filled with questions: How much sleep do they need now? Are we doing bedtime right?
Don’t worry. We’re here to help you navigate this chapter with ease, whether you’re working on nailing that sleep schedule or troubleshooting the occasional nighttime hiccup. Let’s dive into the norms of your 6-month-old’s sleep and how to create a routine that works for both of you.
Does it feel like diaper changes have become a mini-workout lately? If your little one is constantly wriggling, rolling over, or even attempting to sit up mid-change—you're not alone! At six months, babies are becoming little explorers, eager to test their growing strength and mobility, often at the most unexpected times. Before we talk about your 6-month-old baby's sleep, let’s understand why sleep is so important for them. At this age, sleep supports your baby’s growth and development:
But as your baby grows, their sleep needs change, and it is important to understand your baby’s sleep routine to manage your day better. At six months, your baby’s sleep needs are becoming more defined.
These totals add up to 12–15 hours of sleep per day. While some variation is normal, consistent shortfalls may indicate the need for schedule adjustments, or consult your pediatrician to learn about your baby’s sleep schedule better.
Sleep isn’t just resting—it’s the foundation of your baby’s health and development. But what are the sleep needs of your 6-month-old? Let’s break it down
When your baby turns 6 months old, their sleep needs become more predictable, which is a relief after the whirlwind of the earlier months. However, every baby is unique, and their sleep schedule may still vary slightly. On average, a 6-month-old needs about 12–15 hours of sleep per day, divided between nighttime sleep and naps.
Before diving into sample schedules and tips, let’s break down what this stage looks like for most babies:
Now that we’ve established the basics, let’s look at how a sample sleep schedule might unfold for your 6-month-old.
Here’s a sample sleep schedule to help you plan your baby’s day, but remember, this is just an example schedule. Your baby’s routine may vary from this. Every baby has different needs, so each age is about figuring out your baby's sleep needs and adjusting them accordingly. Sleep routines are a "work in progress", so your baby's sleep needs will change significantly during the first year - and beyond.
Your baby’s needs might differ depending on their temperament, growth spurts, or teething, so adjust as you go.
While a sample schedule is helpful, understanding wake windows can make a big difference in fine-tuning your baby’s routine.
Wake windows are nothing but the amount of time your baby can stay awake comfortably between sleep. They are crucial for preventing overtiredness. At six months, your baby’s wake windows are typically 2–3 hours, but it may be different for your little one, and that’s okay! Here’s how to use wake windows effectively:
Tip: Below are some suggested activities to do with your 6-month-old during their wake windows:
Wake windows are just one piece of the puzzle. Let’s explore why a consistent bedtime routine can work wonders for your baby’s sleep.
Consistency is key when it comes to bedtime. A predictable routine signals to your baby that it’s time to wind down. You can help your 6-month-old create a routine by doing a few activities to help them understand that it’s time to wind down.
Here’s a simple bedtime routine to follow:
Parental Hack: Using white noise can block out household sounds and help your baby drift off.
Happy Baby offers soothing white noise, like soft ambient sound, velvet noise, and pink noise, to support your bedtime routine and help your baby peacefully unwind.
Now that we’ve covered routines and wake windows let’s tackle common sleep challenges that may arise at six months.
Sleep challenges can be frustrating, but they’re also a normal part of your baby’s development. Picture this: you've finally put your little one down for the night, only to hear them wake up crying an hour later. Sound familiar? At 6 months, babies often experience sleep disruptions due to teething, growth spurts, or the excitement of newfound mobility. But don’t give up just yet. It can be overwhelming at times, but let’s understand the problems of your 6-month-old and how you can handle them calmly!
Here’s a breakdown of common issues and how you can address them effectively:
Sleep regression is common around six months and is often linked to developmental milestones like sitting up or babbling. During this phase, your baby may wake more frequently or resist naps.
More reads: When do babies start sleeping through the night
Teething can make your baby uncomfortable, causing irritability and sleep disruptions. Signs include drooling, chewing on objects, and swollen gums.
Your 6-month-old may still wake up during the night, either for comfort or out of habit. Night wakings are especially common during growth spurts or when your baby is learning new skills.
Over-tiredness: When a baby is awake for too long, the body produces higher levels of cortisol and adrenaline—stress hormones that make it harder to fall and stay asleep. This leads to more frequent night wakings and shorter sleep cycles as the baby struggles to transition between sleep stages smoothly.
Under-tiredness: On the other hand, if a baby hasn't been awake long enough to build sufficient sleep pressure, they may not feel sleepy enough at bedtime. This can result in frequent waking, difficulty falling asleep, and shorter overall sleep durations.
Maintaining appropriate wake windows and ensuring a balanced sleep schedule can help prevent both over- and under-tiredness, leading to more restful nights
More reads: Wake windows by age
Short naps (under 30 minutes) can leave your baby in a bad mood and throw off their sleep schedule, and we don’t want that, right? This often happens if they’re overtired or not tired enough.
An overstimulated baby may find it hard to wind down, leading to bedtime resistance or night wakings.
Challenges are a normal part of your baby’s sleep journey, but they can be managed with patience and the right strategies. Remember to observe your baby’s cues, adjust routines as needed, and always prioritize consistency.
Your 6-month-old is hitting new milestones, and sleep is a big part of the action! With about 12–15 hours of daily sleep (10–11 hours at night and 3–4 hours in naps), their routine is starting to feel a bit more predictable.
Wake windows of 2–3 hours are your guide to avoiding overtiredness, so watch for those adorable eye rubs and yawns—they’re your baby’s way of saying, “Put me to bed, please!” A soothing bedtime routine, like a warm bath and a final feed, can work wonders. Add some white noise or soothing music to signal it’s time for bed.
Sleep challenges like teething and night wakings are as normal as your morning coffee dependency. Stay consistent, adjust wake windows as needed, and keep that bedtime routine steady—it’s your secret weapon.
Feeling stuck? Happy Baby helps you understand your baby’s routine by providing insights into their sleep habits and creating personalized sleep schedules.
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