Your 6 -month -old's- sleep ... What is normal and what is not + a routine to follow

So does your 6 month old, and their sleep still feels like a total mystery? You're not alone. Some babies suddenly start sleeping longer stretches… others seem to hit a brand new level of chaos. Either way, you’re probably wondering , is this normal?

The truth is, 6 months is a massive turning point in your baby’s sleep development. It can either be the age where sleep starts to click… or completely unravel ( if you're reading this.. I think you might be the latter).

Let’s talk about what’s biologically normal at this age, what’s not (even if Instagram says it is), and how to set your baby up for their best sleep yet.

What a Typical 6-Month Sleep Schedule Should Look Like

By now, your baby’s sleep needs are becoming a bit more predictable, if they’re getting the right support. Here’s the magic number breakdown:

• 11–13 hours of overnight sleep

• 2.5–3.5 hours of day sleep across 2 or 3 naps

• Wake windows of about 2.25–2.75 hours
  

Here’s an example of a healthy, biologically aligned day ( follow this routine):

• 7:00 am – Wake and feed

• 9:15 am – Nap (shorter if still on 3 naps)

• 12:15 pm – Nap (longer stretch here!)

• 4:15 pm – Optional third nap (catnap only)

• 6:00 pm – Bedtime routine

• 6:30 pm – Down for the night

At this age, your baby’s circadian rhythm is fully developed, which means sleep is less about "watching for tired signs" and more about giving their body clock a consistent rhythm. Routine = everything.

The world is just way too fun to sleep!

What’s Not A Ideal Sleep Schedule at 6 months Old (But Super Common)

Just because something is common doesn’t mean it’s normal or healthy.....hello, waking every 90 minutes overnight ( something I see a lot of in clients before working with them)

Here are a few signs your baby’s sleep might need a tweak:

• Waking every 2 hours overnight (and needing a feed each time)

• Only napping in your arms or on the boob/ bottle

• Catnapping all day, cranky by 5pm

• Bedtime pushing later and later because naps were a disaster

• Needing rocking, feeding, patting and a chant from the moon goddess to fall asleep

None of these mean anything is "wrong" with your baby, but they are signs they’re overtired, overstimulated, or stuck in a cycle that’s not working.

Why 6 Months is a BIG Deal

This is the age where sleep starts to mature, meaning your baby’s biology wants to sleep better. You just have to help them get there.

• Melatonin kicks in properly now and this is the sleepy hormone that drives night sleep.

• Cortisol (the alert hormone) starts peaking rhythmically, especially in the early morning (hi there, 5am wakeups).

• Their sleep is influenced more by their environment, ie, light, noise, and you.

• Solids enter the picture, which can temporarily mess with naps or night sleep.

• And any sleep crutches they’ve been using? Yeah, those habits are becoming very sticky and your baby is becoming louder when you attempt to take them away!

The great news? This is the perfect time to shift things. Waiting too long often makes sleep associations harder to change.

Red Flags to Keep an Eye On

If you’re nodding along to any of these, it might be time to switch things up:

• Still relying on contact naps all day long

• Feeding every 2 hours overnight like a newborn

• Bedtime drifting past 7pm

• No consistent nap times ,every day is a guessing game based on when baby woke up from their last nap

• First nap before 8:30 am (that’s a trap & it usually leads to early wake-ups!)

None of this means you're doing anything wrong .... it just means your baby’s sleep needs a little recalibration.

So How Do We Fix Sleep at 6 Months?

Glad you asked! Here are the biggest wins I see with clients at this age:

💡 Start the day between 6:30–7:00am Helps anchor the body clock and protect the rest of the day’s naps.

💡 Switch from tired signs to set nap times By 6 months, most babies are already overtired before they yawn. Structure is your new bestie.

💡 Make sure they’re feeding properly in the day If they’re snacking during the day and feeding all night, that’s called reverse cycling. It's common… but not ideal and can ruin everyone's night!

💡 Create a consistent nap + bedtime routine This is where sleep starts to feel safe and predictable for your babe

💡 Help them fall asleep in the cot (not your arms) Why? Because where they fall asleep is where they expect to wake up. If they fall asleep on you but wake in the cot… that’s a rude shock. Cue crying.

Need a Hand? That’s What I’m Here For.

If you’ve read all of this and thought, “Yes. This is my baby. I need help”… I’ve got you.

My 7-Day Sleep Reset is designed exactly for this age. I’ll deep-dive into your baby’s routine, feeds, sleep environment and habits and give you a clear, tailored plan that actually works. Plus, you get me in your corner every day to troubleshoot and cheer you on.

You don’t need to figure this out alone. Your baby can sleep. And so can you.

Get help now

Any questions? Drop me an email! sophia@sophiassleepschool.com