The Optimal Sleep Schedule For a 7-Month-Old Baby

Your child has hit the 7-month mark and is showcasing a range of new abilities. From independently sitting up, exploring solid foods, and potentially starting to crawl, your baby is increasingly active and aware. Witnessing their growth and first experiences is a joy, but this newfound curiosity can also lead to a desire to play more and sleep less!
The world around them has become captivating, which may lead to resistance towards naptimes and bedtime. To counter this, it’s beneficial to establish a suitable sleep schedule that aligns with their developmental stage, ensuring you are aware of the total hours of rest your 7-month-old requires both during the day and at night. Understanding the appropriate wake windows for babies of this age is crucial to prevent them from becoming overtired, as well as ensuring they have enough time in between naps to feel sleepy.

If this sounds overwhelming, don’t worry! I’m Jo Smith, a certified baby sleep consultant, mother of three, and the founder of Jo So Sleepy. I have constructed a straightforward sleep schedule for 7-month-olds outlined below. You can adjust the timing as necessary to fit your routine, but this guide provides a precise overview of how many naps your baby should ideally have, the duration of those naps, and the recommended wake intervals.
I’ve also shared my essential tips for promoting better sleep habits for 7-month-olds along with key dos and don’ts for encouraging healthy sleep patterns.

Sleep Schedule for 7-Month-Olds

7am Wake up and feed (awake for 2 hours 15 minutes)

8:45am – Wind down period

9:15am – Nap 1 (duration: 1 hour 45 minutes)

10:15am – Awake

11am – Milk feed and/or solids (if ready)

11:45am – Wind down time and top-up feed

12:15pm – Nap 2 (duration: 2 hours)

2:15pm – Awake and feed/snack (awake for 2 hours 15 minutes)

4:30pm – Nap 3 (duration: 30 minutes)

5pm – Awake, milk feed, solids when weaned (awake for 1.5 hours)

5:30pm – Bath time, winding down, and preparing for bed

6pm – Feed

6:30pm – Bedtime

How much sleep is typical for a 7-month-old baby?

A 7-month-old generally requires approximately 14 hours of sleep within a 24-hour period. This sleep is typically composed of 2.5 to 3 hours of daytime nap and about 11 to 12 hours of nighttime sleep. However, it’s important to recognize that each baby is unique, and their sleeping patterns can differ. These stats serve merely as averages and should function as a broad guideline.

What are the typical wake windows for a 7-month-old?

For infants aged 6 to 8 months, wake windows—defined as the interval between naps or from waking until bedtime—usually range from 2 to 3 hours. These windows can extend throughout the day; however, the initial nap should occur within 2 hours of waking up. The longest period your baby should stay awake is just before bedtime, which may require around 2 hours of awake time before their first nap, extending to up to 3 hours before the final nap.

Is there a sleep regression at 7 months?

While there is no concrete evidence indicating that sleep regressions occur at 7 months, many parents report experiencing sleep disturbances at this age. Here are some potential explanations for why your 7-month-old might be having difficulty sleeping:

Eliminating the third nap

Your baby may be on the verge of dropping the afternoon nap, which could lead to resistance and subsequent overtiredness by bedtime. In such cases, consider adjusting their bedtime earlier by 30 to 60 minutes. As your baby transitions to a two-nap schedule, you may notice a mix of days with two naps and some with three until they fully eliminate the third nap.

Insufficient feeding

At this stage, distractions during feedings can become more pronounced, as babies are more attuned to their surroundings. This may result in nighttime hunger and increased awakenings. To mitigate this, try to minimize distractions during feeding times.

Increased mobility

Parents often observe that once their baby learns to pull themselves into a standing or sitting position in the crib, they tend to do so frequently at naptime and sometimes during the night. One way to help with this is to establish a calming pre-bedtime routine, which can include reading stories, giving gentle massages, or listening to soothing lullabies.

Separation anxiety

As your baby becomes more aware of their surroundings, they may also feel the absence of parents more acutely during nighttime, leading to disturbances. It’s advisable not to ignore them, but to wait a few moments to see if they settle on their own. If they don’t, enter the room to reassure them of your presence, providing gentle comfort to help them fall back asleep.

How can I tell when my baby is ready to transition to two naps a day?

The transition from three naps to two typically takes place between 7 to 9 months, though each baby is unique. Here are some indicators that your baby may be prepared for this change:

1. Regularly shorter naps: If your baby is frequently taking shorter naps or struggles to settle down for the third nap, this may signal that they need fewer naps.
2. Longer wake periods: Your baby may be showing increased alertness and ability to stay awake longer between naps, which suggests they might be ready to move to a two-nap schedule.

Can easily manage to stay awake for longer spans (approximately 2.5 to 3 hours) between naps.

• Trouble settling for the third nap: Your baby may resist or take an extended time to fall asleep for their third nap.
• Changes in nighttime rest: If your baby is sleeping more soundly at night, they might not require that third nap to compensate for any lost sleep.
• Temperament and behavior: If your baby appears more cheerful and content during their wakeful periods, this can indicate positive progress.

Upon observing these signs, consider gradually eliminating the third nap and transitioning to a schedule with two longer naps. However, it’s essential to remember that this adjustment should be aligned with your baby’s pace!

Can a 7-month-old baby sleep all night?

Some babies at this age can sleep through the night. They may wake up, but if they can self-soothe, they should be able to return to sleep with minimal help from their parents. If they’ve consumed enough milk or solids throughout the day and are not dependent on being rocked or fed back to sleep, they are more likely to sleep from bedtime until morning. It’s important to note that every baby is different; some may still require one or two nighttime feeds, so always consider your baby’s specific needs.