Colin Snow
A 7-month-old baby should sleep for about 14 hours a day, including two or three naps and nine to eleven hours at night. However, anywhere between 12 and 16 hours of sleep a day is considered normal. While every baby is different, a sample sleep schedule for a 7-month-old could include a wake-up time of 7 a.m., with three naps at 9:30 a.m., 1:00 p.m., and 4:00 p.m., and a bedtime of 7:30 p.m. The transition from three to two naps usually occurs between 6.5 and 7.5 months, and it's important to be flexible with bedtime during this adjustment period. Creating a consistent daily routine and encouraging healthy sleep habits can help your baby settle into a sleep schedule and improve your own rest as well.
| Characteristics | Values |
|---|---|
| Total Sleep Time | 12-16 hours a day |
| Night Sleep Time | 9-11 hours |
| Number of Naps | 2-3 |
| Total Nap Time | 2.5-5 hours |
| Average Wake Window | 2-3 hours |
| Crib Safety | No pillows, blankets, toys, or loose items |
| Sleep Position | On their back |
| Sleep Surface | Firm and flat |
| Sleep Suitability | No smokers or smokers' clothes nearby |
| Sleep Aids | Pacifier, but not a weighted blanket |
| Sleep Location | Crib only |
| Sleep Regression | Common at 6-7 months |
| Sleep Training | Establish a routine and soothe without picking up |
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What You'll Learn
How much sleep does a 7-month-old need?
The amount of sleep a 7-month-old needs can vary, but on average, they should be getting around 14 hours of sleep over a 24-hour period. This can vary between 12 and 16 hours, and includes nighttime sleep and naps.
At 7 months old, babies are more independent and confident, and their sleep patterns are becoming more like those of adults. They can sleep for longer stretches without waking and don't need to nurse overnight. However, it's important to remember that every baby is unique, and there are no firm rules about how much sleep your 7-month-old should be getting. Their sleep preferences will change as they grow, and you may notice them waking early, consolidating naps, or wanting to stay up later. This is perfectly normal.
Most 7-month-olds will take two to three naps a day, totalling around 3 to 4 hours. The first two naps of the day should ideally be at least an hour, and you shouldn't let any one nap exceed 2 hours. The average wake window is between 2 and 3 hours, but this can expand to 2.5-3.5 hours as your baby gets closer to 8 months old.
If your 7-month-old is struggling to sleep, there are some things you can try. Sticking to a consistent bedtime routine is important, and you should put your baby to bed when they are drowsy but still awake, so they learn to fall asleep independently. You can also try moving bedtime earlier, to around 6:00-6:30 pm, to adjust for any missed daytime sleep.
Sleep regressions are common at this age, and can be caused by developmental milestones such as learning to crawl or separation anxiety. These usually only last for a few weeks before your baby starts sleeping more consistently again.
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How many naps should a 7-month-old take?
The number of naps a 7-month-old takes can vary, but most will take two or three naps per day. Each baby is different, and there are no firm rules, but a sample sleep schedule can be a good jumping-off point for establishing a routine.
At this age, a baby's wake window—the length of time they are awake between naps—is typically between 2.25 and 3.5 hours. This means that they will need to nap after being awake for this length of time. Wake windows can start at 2-3 hours but will expand to 2.5-3.5 hours as the baby gets closer to eight months old.
If your baby is still taking three naps, the first two will ideally be at least an hour long, and the third will be a shorter power nap of 30-45 minutes. If your baby is taking two naps per day, these will typically be around 1.5 hours each.
It's common for 7-month-olds to experience a sleep regression or a shift in their sleep patterns. This can be due to an increase in physical abilities and mobility, emotional and cognitive abilities, or distracted feedings. Separation anxiety may also cause sleep problems at this age.
To help your baby adjust to daylight saving time, a gradual transition is best. This involves shifting bedtime by 15 minutes earlier or later for four days in a row before the time change.
It's important to stick to your baby's nap and bedtime routines, as their brain and body are growing rapidly when they're asleep. If your baby is struggling to sleep, sleep training may be an option.
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How to establish a sleep schedule for a 7-month-old
Establishing a sleep schedule for a 7-month-old baby can be challenging, but it is important for their development and your peace of mind. Here are some tips to help your little one get the rest they need:
Understand their sleep needs
On average, 7-month-old babies should get around 14 hours of sleep in a 24-hour period, including 10 to 11 hours of nighttime sleep and 3 to 4 hours of daytime sleep, usually broken up into two or three naps. However, anywhere between 12 and 16 hours of sleep per day is considered normal, and every baby is unique, so don't worry if your little one sleeps a bit more or less than the average.
Create a consistent routine
Babies love consistency, and a daily routine helps them feel secure and predictable. This includes having a consistent bedtime routine with soothing activities such as a warm bath, stories, or singing. It is also important to separate night and day. Keep the house quiet, calm, and dark at bedtime, and during the day, open the curtains, play music, and engage with your baby. This teaches them that night is for sleeping and day is for playing.
Stick to a sleep schedule
A sample sleep schedule for a 7-month-old might look like this: Wake at 7 am, Nap 1 at 9:30 am, Nap 2 at 1 pm, Nap 3 at 4 pm, and Bedtime at 7:30 pm. The length of naps will determine the number of naps; longer naps (2 or more hours) mean two naps a day, while shorter naps (1 hour) may require three naps. The last nap should be short (around 30 minutes) so as not to interfere with bedtime. As your baby gets closer to 8 months, their wake window before bedtime may expand to 2.5-3.5 hours.
Be flexible and patient
Sleep regressions are common at this age and are usually temporary, lasting a few weeks at most. They are often related to developmental milestones, such as learning to crawl or experiencing separation anxiety. If your baby is going through a sleep regression, be flexible with their bedtime and remember that it will pass.
Ensure a safe sleep environment
Follow recommendations for a safe sleep environment, such as always placing your baby on their back to sleep and using a firm, flat sleep surface with a snug-fitting sheet. Keep the crib free of any items that could pose a hazard, such as plush toys, pillows, or blankets. Dress your baby appropriately for the room temperature to avoid overheating, and keep them away from smokers.
Remember, the most important thing is to be responsive to your baby's unique needs and cues while working towards a consistent sleep schedule.
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Sleep training and sleep regression
Sleep regression is when your baby once slept well and now has trouble falling or staying asleep. This can happen at any age, but sleep regression commonly occurs when a baby is seven months old. During this time, your baby is learning vital skills such as flipping over, sitting independently, pulling themselves up, and crawling. Their eagerness to perfect these skills may cause them to wake up at odd hours and become restless. This unpredictable sleep pattern can be stressful for parents, but it is a sign that your baby is hitting important developmental milestones.
Sleep training can help your baby sleep better and improve your family's overall functioning. It is recommended to start sleep training when your baby is between four and six months old. However, the best time to start depends on your baby's unique needs and preferences. Sleep training can take as little as three to seven nights, but some parents experience a longer timeframe. The key to successful sleep training is finding a method that suits your family's situation, parenting style, and your child's temperament and sleep patterns.
There are many different sleep training methods, and you may need to try a few before finding one that works for your family. Some methods are more gradual and aim to reduce crying, while others are faster but may involve more tears. It is important to be consistent with the chosen method, as consistency is crucial for your baby to develop healthy sleep habits.
- Establish a bedtime routine with calming activities like a warm bath, gentle rocking, or a bedtime story.
- Watch for sleepy cues such as yawning, rubbing their eyes, or becoming less active, and respond to these cues accordingly.
- Create a sleep-conducive environment by ensuring the sleep space is dark, quiet, and at a comfortable temperature.
- Avoid overstimulation by limiting playtime, social interaction, or screen exposure before bedtime.
- Be responsive to your baby's hunger cues and feed them when they are hungry, rather than following a rigid schedule.
- If your baby is transitioning from three naps to two, be flexible with bedtime and adjust it earlier if needed.
Remember, sleep regression is a normal and temporary phase. Your baby's sleep pattern will return to normal once they achieve their key developmental milestones.
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Safe sleep practices for 7-month-olds
By 7 months, your baby should be well on their way towards having a regular sleep pattern. Most babies this age will sleep for 12–16 hours a day, including a longer stretch at night and two or three naps during the day. The average amount of daytime sleep is around 2.5 to 4 hours.
- Always place your baby on their back to sleep, not on their stomach or side. The rate of Sudden Infant Death Syndrome (SIDS) has decreased since the American Academy of Pediatrics (AAP) began recommending this in 1992. Once babies can consistently roll over from front to back and back to front, it's fine for them to remain in the sleep position they choose.
- Use a firm, flat sleep surface. Cover the mattress with a sheet that fits snugly and avoid using weighted blankets, sleepers, or swaddles.
- Do not put anything else in the crib or bassinet. Keep plush toys, pillows, blankets, unfitted sheets, quilts, comforters, sheepskins, and bumper pads out of your baby's sleep area.
- To avoid overheating, dress your baby for the room temperature and don't overbundle. Don't cover your baby's head while they're sleeping. Watch for signs of overheating, such as sweating or feeling hot to the touch.
- Keep your baby away from smokers.
- Make sure that all sleep surfaces and products you use have been approved by the U.S. Consumer Product Safety Commission (CPSC) and meet federal safety standards.
- Avoid items with cords, ties, or ribbons that can wrap around a baby's neck, and objects with any kind of sharp edge or corner.
- Don't let your baby fall asleep on a product that isn’t specifically designed for sleeping, such as a car seat, feeding pillow, or infant lounger.
- Offer a pacifier to your baby at sleep time, but don’t force it.
- Stick to a bedtime routine. Soothing activities that lead up to bedtime can help relax your baby. A warm bath followed by stories or singing will signal the end of the day.
- Your baby should fall asleep on their own. This may mean putting the baby into the crib while they're drowsy but still awake. If your baby cries, stay away for a few minutes. They may settle down and go to sleep.
- If your baby is fighting sleep and you're comfortable with sleep training, it may be time to try it.
- If your 7-month-old was a solid sleeper but is now suddenly waking up at night, they might be teething, especially if they're drooling or pulling on their ears.
- If your baby is in daycare and you’re concerned about their nap schedule, be flexible with bedtime. You can move bedtime earlier to adjust for missed daytime sleep and maintain a consistent nap schedule.
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Frequently asked questions
On average, 7-month-olds sleep for 14 hours a day, including 10-11 hours at night and 3-4 hours during the day, broken up into two or three naps. However, anywhere between 12 and 16 hours of sleep a day is considered normal.
While many babies are sleeping through the night by 7 months, not all have figured this out yet. To help your baby sleep through the night, you should stick to a bedtime routine and a consistent daily schedule. You should also make sure they're getting enough calories during the day to keep them full overnight.
Sleep issues at 7 months could be a sign that it's time to transition from three naps to two. Your baby may also be teething, especially if they're also drooling or pulling on their ears.
