6 Month Old Sleep Schedule
By Angelica Videla — Certified Baby and Toddler Sleep Consultant, London | Supporting families across the UK, Europe, US, and Australia
Quick answer: At 6 months, most babies are on 2–3 naps with wake windows of 2–2.75 hours. Total sleep is around 14 hours. This is often when the 3-to-2 nap transition begins and routines start to become more predictable and consistent.
What does a 6 month old sleep schedule look like?
Six months is often a turning point for sleep. Naps may start to lengthen, routines feel more predictable, and your baby is developmentally ready for more structure.
A typical 2-nap day might look like this:
Sample Schedule (2 naps)
The 3-to-2 nap transition
Many babies drop from 3 naps to 2 between 5.5 and 7 months. Signs your baby may be ready include: fighting the third nap, taking longer to fall asleep at bedtime, or naturally taking longer naps during the day.
This transition can take 1 to 2 weeks to settle. During this time, some days may be 2-nap days and others 3 — that's normal. An earlier bedtime can help bridge the gap.
Wake windows at 6 months
On a 2-nap schedule, wake windows are around 2 to 2.25 hours for the first window, 2.25 to 2.5 hours between naps, and 2.5 to 2.75 hours before bedtime. If your baby is still on 3 naps, windows will be slightly shorter.
Night sleep at 6 months
Most 6 month olds are capable of longer stretches at night, and some babies can sleep through with 0–1 feeds. However, many babies still wake frequently if they have strong sleep associations.
If your baby is waking frequently, this is usually connected to how they fall asleep at the start of the night. Baby Waking Every Hour explains this pattern in detail.
If bedtime itself is a struggle, you might also find this helpful: Baby Wakes When Put Down
Tips for 6 month sleep
- If naps are lengthening naturally, start transitioning to 2 naps — but don't rush it.
- Offer an early bedtime on days when naps were short or the third nap was skipped.
- This is a great age to begin gentle sleep training if sleep has been challenging.
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Frequently Asked Questions
How many naps should a 6 month old take?
Most 6 month olds are on 2 to 3 naps. Many babies transition from 3 naps to 2 naps around this time. If naps are lengthening and your baby is struggling with the third nap, it may be time to drop it.
What are the wake windows for a 6 month old?
Wake windows at 6 months are typically 2 to 2.75 hours. If your baby has transitioned to 2 naps, windows may stretch closer to 2.5 to 3 hours.
When should a 6 month old go to bed?
Bedtime is usually between 6:30pm and 7:30pm. During the 3-to-2 nap transition, bedtime may need to be earlier (even 6:00pm) on days when the last nap is dropped.
How much sleep does a 6 month old need?
Around 14 hours total in 24 hours, split between 11 to 12 hours at night and 2.5 to 3.5 hours of daytime naps.
Is 6 months a good time to start sleep training?
Yes, 6 months is often considered a good time to begin working on sleep, as your baby is developmentally more ready. Gentle approaches that keep your baby supported work very well at this age.
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