Evie Summers
Establishing a sleep schedule for your baby can be challenging, especially when they are as young as six months old. At this age, babies are staying awake longer, playing more, and may even be sitting up independently. It is recommended that infants get between 12 and 16 hours of total sleep per day, including naps. Most 6-month-olds sleep for 6 to 10 hours at night, with 3 to 5 hours of naps during the day. While it can be tempting to focus entirely on your baby's needs, it's important for caregivers to also prioritize their own sleep and well-being. In this paragraph, we will explore the topic of how much sleep a 6-month-old should get daily and provide insights into establishing healthy sleep habits for your baby.
| Characteristics | Values |
|---|---|
| Total Sleep Time | 12-16 hours per day |
| Overnight Sleep Time | 10-12 hours |
| Daytime Sleep Time | 2.5-4 hours |
| Number of Naps | 2-3 |
| Nap Length | 30-90 minutes |
| Wake Windows | 2-3 hours |
| Bedtime | 6-9 pm |
| Sleepy Cues | Yawning, eye-rubbing, turning away |
| Bedtime Routine | 5-15 minutes |
| Soothing Techniques | Teddy bear, blanket, night light |
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What You'll Learn
Daytime sleep: 2.5-4 hours, spread over 2-3 naps
A 6-month-old baby should be getting between 12 and 16 hours of sleep per day. This includes overnight sleep and daytime naps.
A good goal for a 6-month-old's daytime sleep is 2.5-4 hours, spread over 2-3 naps. The first two naps of the day generally last 60-90 minutes each, and the third and final nap is usually closer to 30-45 minutes. The length of each nap may change each day, and this is okay. What matters is that your baby is getting a total of 2.5-4 hours of daytime sleep, with age-appropriate wake windows.
Some 6-month-olds may be ready to transition from three to two naps a day. You can tell your baby is ready for this transition when they resist their final nap, or that nap becomes shorter, or your baby has trouble falling asleep at their normal bedtime. While some babies may be ready for this transition at 6 months, it's usually closer to 6.5-7 months.
It's important to build a good sleep routine at this age. Every child has a different sleep pattern, and how much your child sleeps may be different from the average amount of sleep for their age. Babies might get between 10-12 hours of overnight sleep, and an early bedtime is generally recommended for all babies because they naturally wake up early. A bedtime between 6-7 pm will ensure your baby gets the rest they need.
Babies have shorter sleep cycles compared to adults, and they spend more time in REM (Rapid Eye Movement) sleep, a light sleep stage where dreaming and movement are more common. During REM sleep, babies can have irregular breathing, which is normal. However, if your baby experiences pauses in breathing that last longer than 20 seconds, colour changes to the skin, lips or nails, laboured breathing, or persistent coughing or choking, seek medical attention.
To help your baby learn to settle down and go back to sleep on their own, encourage them to become attached to a "lovey", such as a teddy bear or blanket. Have a soothing bedtime routine of 5-15 minutes, which may include a book, a song, and gentle rocking. Put your baby to bed while they are still slightly awake, and allow them to cry a little before falling asleep. Don't start any new habits in the middle of the night that you are not willing to continue long-term.
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Nighttime sleep: 6-8 hours, with some babies sleeping 10-12 hours
By 6 months of age, most babies are capable of sleeping for at least 6 to 8 hours at night. Some babies even sleep for 10 to 12 hours. If your baby still wakes up several times a night, these sleep patterns are habits that will likely continue unless changes are made. For example, your baby does not need to feed during the night. If you are breastfeeding, try nursing from just one side at night to decrease the amount of milk your baby gets from nighttime feedings. If you are bottle-feeding, consider giving your baby a bottle of water instead of formula.
It is recommended that 6-month-olds take at least 3 naps a day, with each nap lasting for 2 to 4 hours of daytime sleep. The length of each nap may change each day, and that’s okay. What matters is that your baby is getting a total of 3 to 4 hours of daytime sleep. The first two naps of the day generally last for 60 to 90 minutes, while the third and final nap is usually closer to 30 to 45 minutes. Some 6-month-olds may be ready to transition from 3 to 2 naps a day. This transition usually takes place between 6.5 to 7.5 months, but some babies may be ready to drop a nap earlier.
At 6 months, your baby is staying awake longer, playing more, and may even be sitting up independently. They will have a wake window of 2 to 3 hours between sleeps. Keeping your baby up longer than that may lead to overtiredness, which will throw their sleep schedule off track. To help your baby learn to settle down and go back to sleep on their own, encourage your baby to become attached to a "lovey," such as a teddy bear or blanket. Have a soothing bedtime routine lasting 5 to 15 minutes, which may include a book, a song, and gentle rocking. Put your baby to bed while still slightly awake so that they know where they are during an awakening. Try using a night light, and allow your baby to cry a little before falling asleep.
It is important to build a good sleep routine at this age. Every child has a different sleep pattern, and how much your child sleeps may be different from the average amount of sleep for their age. Having a good bedtime routine builds good, lasting sleep habits. Your baby should go to sleep and get up around the same time each day. Make going to bed as predictable as possible.
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Sleep regression: frequent wakings, longer naps, more crying
By 6 months of age, most babies are capable of sleeping for at least six to eight hours at night. They should get between 12 and 16 hours of sleep in a 24-hour period. This can include 2 to 4 hours of daytime sleep, spread across two or three naps.
However, 6-month-old babies often experience sleep regression, which can include frequent wakings, longer naps, and more crying. This is often due to their maturing circadian rhythm (internal clock) becoming more influential, but not yet being aligned with their sleep pressure (the buildup of sleep need).
If your baby is experiencing sleep regression, it's important to remain consistent with your approach and maintain healthy sleep habits. Here are some strategies to help your baby through this phase:
- Stick to a bedtime routine: A soothing bedtime routine of 5 to 15 minutes can help signal to your baby that it's time to sleep. This could include reading a book, singing a song, or gentle rocking.
- Put your baby to bed drowsy but awake: This helps your baby associate their bed with falling asleep independently.
- Create a quiet and dark sleep environment: Keep your baby's sleep area free from potential disturbances, and consider using a night light.
- Encourage attachment to a comfort object: A teddy bear or blanket, known as a "lovey," can provide familiarity and comfort when falling asleep.
- Allow your baby to self-soothe: It's okay to let your baby cry a little before falling asleep. This teaches them to settle down and fall back asleep independently.
- Be mindful of feeding: If your baby is waking due to hunger, ensure they are getting adequate calories during the day. If you're breastfeeding, offer both sides at night to increase milk intake. If formula feeding, avoid introducing water instead of formula at night, as your baby may continue to wake out of hunger.
- Adjust nap schedules: Most babies this age can stay awake for about 2 hours before their first nap and 2.5 to 3 hours before bedtime. If your baby is struggling with three naps, consider transitioning to two. This transition can take 2 to 4 weeks, so stay flexible with bedtime during this adjustment.
- Seek professional guidance: If sleep issues persist, consider seeking advice from a pediatrician or sleep consultant to address specific concerns.
Remember, this phase is usually temporary and will pass as your baby adjusts to their developing sleep patterns.
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Sleep training: focus on wake windows and sleepy cues
By six months of age, most babies are capable of sleeping for at least six to eight hours at night. However, some babies may still wake up several times a night due to habits such as nighttime feeding. If parents are content with their baby's current sleep pattern, no changes are needed. However, if longer stretches of sleep are desired, parents can consider taking steps such as reducing nighttime feeds or offering water instead of milk.
At this age, it is common for babies to transition from three naps to two during the day. The length of each nap may vary, but the total daytime sleep should be around three to four hours. The wake windows between naps gradually increase as the day progresses and as babies get older, ranging from two to three hours for six-month-olds, with shorter windows in the morning.
Sleep training at this stage involves recognising sleepy cues and creating a soothing bedtime routine. Parents can encourage their babies to attach to a comfort object, such as a teddy bear or blanket, and establish a consistent routine that may include reading a book, singing a lullaby, or gentle rocking. It is recommended to put babies to bed while they are still slightly awake, allowing them to associate their bed with sleep.
Additionally, maintaining a consistent bedtime is essential, typically between 7 and 9 pm, depending on the baby's nap schedule and individual sleep needs. Flexibility is key during nap transitions, as an earlier bedtime may be necessary to accommodate longer wake windows. It is normal for this process to take a few weeks, and it is important to remember that every baby is unique, with their own sleep patterns and preferences.
To promote healthy sleep habits, parents can gradually teach their babies the difference between night and day. While complete silence is unnecessary during naps, a soothing environment with soft lighting or a night light can aid sleep. Allowing babies to self-soothe by crying for a brief period before falling asleep can also foster independence. It is important to avoid starting habits that parents are unwilling to continue long-term, such as picking up or feeding the baby every time they wake during the night.
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Bedtime routine: soothing activities for 5-15 minutes before bed
At six months, babies are staying awake longer, playing more, and may even be sitting up independently. They are also capable of sleeping for at least six to eight hours at night.
A bedtime routine can help teach good sleep habits and reinforce babies' natural circadian rhythms. It provides a transition between awake time and sleep time, cueing a baby's brain that sleep is coming. It is recommended that you start a bedtime routine 15-20 minutes before the end of their wake window.
- Reading a book
- Singing a song
- Gentle rocking
- Using a night light
- Playing soft music
- Taking a bath
- Using a lovey, such as a teddy bear or blanket
- Playing with sensory toys, such as fibre optic lambs, fibre optic wands, or LED ropes
- Peekaboo
- Practicing crawling skills by placing a toy just out of reach
- Exploring a variety of objects through a discovery basket
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Frequently asked questions
A 6-month-old should sleep for between 12 and 16 hours in a 24-hour period. This includes 3 to 5 hours of naps and 6 to 10 hours at night.
Sleep regression refers to a stop or step backward in a baby's progress toward consistent sleep. Signs of 6-month sleep regression include frequent wakings, difficulty falling asleep, longer naps during the day, and more crying at night. Sleep regression usually lasts for a few days or weeks.
Here are some tips to help your 6-month-old sleep through the night:
- Establish a soothing bedtime routine, including a book, a song, and gentle rocking.
- Put your baby to bed while they are still slightly awake so they can learn to fall asleep independently.
- Use white noise to block out any potential sleep-disturbing sounds.
- Avoid starting any new habits in the middle of the night that you are not willing to continue long-term.
- If your baby wakes up at night, speak softly to them and let them know you are there, but it is time to go back to sleep.
- Remember that it is common for babies to have trouble sleeping through the night, and sleeping problems in 6-month-olds rarely require medical attention.
