Baby Sleep at 6 Months: Sleep Needs, Wake Windows & Sleep Problems

Six months is a real milestone in your baby's first year. You have made it through the first half of that first year and left many of the newborn challenges behind (yay). Now a special new "baby" phase begins, one where your little one goes through so much exciting development.

Here you will find everything about sleep needs, wake windows, a daily routine, and what you can do about any sleep problems that come up.

By the way, have you seen our compact baby sleep course yet?

How Much Should a 6-Month-Old Sleep?

With all of the (possible) challenges of this stage, it really helps for your baby to have a good rhythm. Awake time and sleep time should each have the place that fits your baby best.

Babies 6 to 8 months old need 14 to 15 hours of total sleep within 24 hours. This breaks down into 10 to 12 hours of night sleep (with wakings) and 2 to 4 hours of daytime sleep, spread across 2 to 3 naps.

The wake windows should be between 2 and 3 hours long.

What Does Daytime Sleep Look Like at 6 Months?

For almost all babies this age, the 2 to 4 hours of daytime sleep are spread across three naps. The last one should be the shortest.

The awake stretch before bedtime should also be the longest of the day. Just be careful not to let your baby get overtired, since that has a negative effect on night sleep.

Sample Daily Routine for a 6-Month-Old (and 7-Month-Old)

A typical day for a 6-month-old with 3 naps could look like this:

What Affects Your Baby's Sleep at 6 Months?

Your baby's sleep can be affected by all kinds of things. After all, your little one is going through some important development right now.

Mental and Cognitive Reasons

• Babbling: Your baby now makes more and more sounds and plays with combinations of syllables. Yes, "ba-ba-ba" and "ma-ma-ma" is soo sweet, as long as it isn't pulling you out of sleep at 5:00 AM.
• Perception: Your baby increasingly understands that things relate to one another, that they can be above or below, in front or behind. Their world is getting bigger, and they are starting to sense distance.
• Separation anxiety: Some babies show first signs of separation anxiety. This is closely tied to the point above. Your baby now understands more and more that you can be near or far. They may also cry when you leave the room.

New Mobility

• Rolling: Between 5 and 6 months, most babies start to roll onto their side, and quite a few even use rolling as a new way to get around. Your baby may now be calling for you because they are stuck in the crib.
• Sitting: Around 6 or 7 months, babies begin to sit up, or at least practice getting into that position.
• Scooting and crawling: Now it gets exciting. Your little one is probably starting to push themselves around and making their first scooting attempts. Especially quick babies are already practicing getting up on all fours and crawling.

All of these wonderful new skills mean a whole lot of work for the body and brain. So they often get processed and practiced further right as your baby is falling asleep, or in the middle of the night. Yawn.

Physical Reasons

• Teething: The first sweet little teeth usually push their way through the gums between 6 and 12 months. Depending on your child, teething pain can disrupt sleep quite a bit.
• Solid foods: Your baby is now ready to start solids, and around 6 months most parents begin their first tries with purees and finger foods. This change, plus possible sensitive reactions to different foods or even intolerances, really can stir things up in your baby's tummy and affect sleep, too.

My 6-Month-Old Is Sleeping Poorly. Is It a Sleep Regression?

Parents of 6- to 7-month-olds sometimes go through unexpected setbacks or a worsening in their baby's sleep. These setbacks are known as a sleep regression.

Typical signs of a sleep regression are:

• Frequent waking at night
• Fussiness and whining during the day
• Shorter or refused naps
• Longer awake stretches than usual
• More crying and fussing, including before nighttime feeds
• Changes in appetite (usually a big appetite, except in teething babies)
• A strong need for closeness and attention.

Sleep regressions themselves are usually temporary and no cause for concern (even if they can be very exhausting). But keep in mind: your baby is going through developmental milestones right now. And that is, of course, a reason to celebrate!

How Noticeable Is the 6-Month Sleep Regression?

While most parents experience the 4-month sleep regression as a clear (negative) turn in their baby's sleep, the very existence of the 6/7-month sleep regression is actually debated. Interestingly, until our generation, the historical literature did not describe the 6-month mark as a notable phase of growth or change.

So it can safely be filed under a "mild" sleep regression. That means you can breathe a little easier, because many parents and babies barely notice this regression, or do not experience it at all!

What is true, though, is that your baby is making rapid progress both physically and neurologically, and that can affect sleep.

Often, simple steps can help your baby sleep better.

When Does the 6-Month Sleep Regression Happen?

Babies develop at different paces. So the 6-month sleep regression can also come earlier or later. Most of the time it begins between 5.5 and 7 months.

How Long Does the 6-Month Sleep Regression Last?

The good news is that the 6-month sleep regression usually resolves on its own. Sleep regressions are temporary phases that, as a rule, pass within a few weeks. Since they are closely tied to leaps in motor development, sleep normally improves again once your baby has gotten used to their newly learned skills (like rolling, sitting, or crawling).

My 6-Month-Old Has Sleep Problems. What Should I Do?

1. Stay Realistic and Calm

Sleep setbacks are normal. Since they are "only" a sign of your child's healthy development, they are actually a good thing. So a few rough days and nights are no reason to worry.

2. Introduce a Bedtime Routine

Consistent rituals before bedtime have a calming effect and are good for the sleep of babies and toddlers. They help your little one fall asleep, let go of excitement and separation anxiety, and sleep better through the night.

You can also find help with this in our compact baby sleep course.

3. Build Daily Routines

Babies love routine. Give your day a steady structure. Babies love knowing that cuddles come after a diaper change and a walk comes after breakfast. It makes their life more predictable and gives them a sense of security.

4. Wake-Up Time and Bedtime

A consistent bedtime is one of the most important things you can do to improve sleep. Your baby's body simply needs to know when it is allowed and expected to feel tired. Support your child's natural rhythm by giving the day a frame with a set wake-up time and a set bedtime.

5. A Good Place to Sleep

Make sure there is a calm, dark place to sleep. The newborn stage is over, and babies suddenly no longer fall asleep (well) just anywhere! It is not uncommon for babies between 6 and 8 months to suddenly react badly to sleeping on the go, meaning that falling asleep in the swing, the stroller, or in your arms suddenly stops working. Try to have as many naps as possible happen in your baby's own sleep space in a dark room (the morning naps in particular are important). The often tricky afternoon nap, on the other hand, can happily happen on the go, out and about, or in the carrier.