6 Month Old Baby Sleep Patterns, Disruptions, and Sample Schedule

Getting your 6 month old baby to sleep well can feel like a puzzle. At this age, babies often experience changes in their sleep patterns, which can disrupt both their rest and your routine. Understanding these changes and knowing how to respond can help you create a smoother sleep schedule for your little one and your family.

Understanding Sleep Patterns at 6 Months

By six months, many babies start to develop more predictable sleep cycles. They usually need about 14 to 15 hours of sleep in a 24 hour period, including nighttime sleep and daytime naps. Typically, babies at this age sleep:

• Around 11 to 12 hours at night, often with some waking

• Wake windows ranging from 2-3 hours (typically around 2 before the first nap of the day)

• 3 naps during the day, lasting between 30 minutes to 2 hours each

  
  

At this stage, babies begin to consolidate their sleep, meaning longer stretches at night and fewer naps. However, this process is not always smooth if baby doesn't have independent sleep skills yet.

Common Sleep Disruptions at 6 Months

Several factors can cause sleep disruptions for a 6 month old baby.

Teething

Teething often starts around this age and can cause discomfort that wakes your baby. Signs include drooling, chewing on objects, and irritability.

Growth Spurts

Growth spurts can increase hunger, leading to more frequent night waking for feeding.

Developmental Milestones

Babies may wake more as they practice new skills like rolling over or sitting up. Their brains are very active, which can affect sleep quality.

Sleep Regression

Some babies experience a sleep regression around six months, where previously good sleepers suddenly wake frequently or resist naps. Unfortunately regressions can last 1-2 weeks, or a month or more. This is great age to switch baby into their own sleep space & start teaching them independent sleep skills.

Check out our customized sleep plans here

If you have questions or would like to learn more about how I can help you teach your baby independent sleep skills. Please reach out!

Message

Tips to Manage Sleep Disruptions

Here are practical ways to help your baby through these challenges:

• Maintain a consistent nap & bedtime routine: Bath (at night), feeding, sleep sack, story, and lullaby can signal it’s time to sleep.

• Respond to night waking calmly: Keep interactions quiet and brief to encourage your baby to fall back asleep. Do not turn on the light, if you need a light keep it a orange/red hue.

• Create a sleep-friendly environment: Use blackout curtains, white noise machines, and keep the room at a comfortable temperature.

• Watch for sleepy cues: Yawning, rubbing eyes, or fussiness can indicate it’s time for a nap or bedtime.

• Avoid overstimulation before sleep: Quiet activities help your baby wind down, do these 15-20 mins before it is time to sleep.

  
  

Sample Sleep Schedule for a 6 Month Old Baby

While every baby is unique, here is a sample schedule with 3 naps:

Time | Activity

7:00 AM | Wake up and feeding

9:00 AM | Morning nap (1-1.5 hours)

10:30 AM | Wake and play

12:30 PM | Midday nap (1-1.5 hours)

2:00 PM | Wake and feeding

4:00 PM | Late afternoon nap (30-1 hour)

4:45 PM | Wake and play

6:30 PM | Start bedtime routine

7:30 PM | Bedtime

*This schedule allows for about 3 naps totaling 3-4 hours and a solid nighttime sleep stretch. Adjust nap lengths and times based on your baby’s cues and family routine.

Final Thoughts on 6 Month Old Baby Sleep

Sleep at six months is a time of change and adjustment. By understanding typical sleep patterns and common disruptions, you can better support your baby’s rest. Consistency, patience, and a calm approach will help your baby develop healthy sleep habits that benefit the whole family. Try the sample schedule as a starting point and adapt it to your baby’s needs. Remember, every baby is different, and finding the right rhythm takes time.