6 Month Sleep Routine

Sleeping four month old baby lying on their back

If your baby was sleeping reasonably well and suddenly naps feel inconsistent, nights are more broken, or early mornings start creeping in, you are not imagining it. Around six months of age, many families notice sleep shifting again as babies move toward longer awake windows and more consolidated sleep.

This stage is closely linked to changing sleep needs, increasing sleep pressure, and the early stages of nap transitions, particularly the move toward fewer naps. While it can feel unsettling, this is a very common and developmentally expected phase, and with the right support, sleep often begins to settle into a more predictable routine.

What does sleep look like at 6 months?

At six months, your baby’s sleep is becoming more organised, but it is not yet fully mature. Some babies will already be taking two longer naps each day, while others are still adjusting and may need a short third nap to get through to bedtime.

If naps are short or inconsistent, this is often linked to catnapping, particularly while sleep pressure and day sleep structure are still settling.

This stage can also bring temporary disruptions such as frequent night waking or early starts to the day if awake windows are no longer quite right.

How much sleep does a 6 month old need?

Most six month olds are aiming for around 12–15 hours of total sleep across 24 hours, including both day sleep and overnight sleep.

Some babies sit comfortably at the higher end of this range, while others need slightly less, especially if they are very alert or developmentally busy. Variation is completely normal.

Day sleep is typically spread across two to three naps, depending on where your baby is in their nap transition. This could mean anywhere between 2-3hrs of total day sleep.

Awake windows at 6 months

By six months, awake windows have usually stretched to around 2.5 hours, although some babies will still need slightly shorter windows later in the day.

If your baby is resisting naps, waking early from naps, or struggling to settle at night, it may be a sign that it is time to increase awake windows gradually to better match their sleep needs.

Small changes to awake time can have a big impact at this age.

How many naps at 6 months?

Six months is a very common age for babies to begin the 3–2 nap transition. Some babies will already be settled on two naps, while others still need a short third nap as a bridge to bedtime.

During this transition, it is normal to see:

  • Short or inconsistent naps

  • A late afternoon nap that becomes harder to achieve

  • Bedtime shifting earlier or later temporarily

These changes are part of the transition process and usually settle with time and consistency.

What can a 6 month day look like?

Because babies are often mid-transition at this age, routines can look different from one family to the next.

Some babies may still need three naps, with the last nap kept short to protect bedtime. Others may be ready for two longer naps with an earlier bedtime while they adjust.

You may see:

This is for babies that are in the very early stages of the transition.

This is for babies that are in the very later stages of the transition.

Common sleep challenges at 6 months

Early morning rising

If your baby is waking earlier than expected, this can be linked to overtiredness, undertiredness, or naps that are no longer well aligned with their sleep needs. Reviewing awake windows and nap timing can help address early morning rising.

Frequent night waking

An increase in night waking at this age is often connected to changes in daytime sleep or awake windows. If nights feel more broken, it can be helpful to look at frequent night waking as part of the whole 24-hour picture rather than focusing only on overnight sleep.

Supporting sleep at 6 month

Use awake windows rather than the clock to guide sleep

  • Expect some variability while naps are transitioning

  • Adjust awake windows gradually, not all at once

  • Keep wind down routines calm and predictable

  • Accept that short naps can still happen during this stage

If sleep feels unsettled, it is usually a sign that sleep needs are shifting rather than something going wrong.

Looking ahead

As your baby moves beyond six months, naps continue to consolidate, awake windows stretch further, and routines often feel more predictable again once transitions settle.

The 5–24 Month Infant Course supports you through this stage and beyond, with clear guidance on nap transitions, awake windows, night waking, and sleep changes as your baby grows.

Certified paediatric sleep consultant Eva Beke with her children.

Eva Beke

Certified Paediatric Sleep Consultant

Founder The Sleepy Little Bubs

I’m a certified paediatric sleep consultant and the founder of The Sleepy Little Bubs. I support families through baby and toddler sleep with practical, evidence-based guidance that considers the whole picture - sleep, development, routines, feeding, and family dynamics.

My approach is realistic, supportive, and designed to evolve as your child grows, so you’re not just getting help for today, but confidence moving forward.

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