7-month-old sleep schedule: What to expect & tips
A helpful guide to a 7-month-old's sleep needs, including recommended nap times, bedtime routines, and tips for promoting better sleep.
At seven months, your baby might be more active and curious than they have been before. While this is a wonderful stage of development, it could also lead to changes in their sleep schedule.
“Seven-month-old babies are becoming more physical, learning to sit, possibly beginning to crawl and roll over, and therefore using more energy,” says Theresa Ross, a trained sleep practitioner and clinical nurse specialising in children's sleep.
“They need plenty of sleep while taking a greater interest in their surroundings and processing more sensory information.”
To help you understand what to expect when it comes to seven month old babies and their sleep, we asked Theresa to share everything you need to know about this phase, including practical tips for better nights and easier nap times.
How much sleep does a 7-month-old need?
At seven months, your baby will typically need around 14 total hours of sleep across a 24-hour period.
Most babies at this age will sleep for about 10 hours at night (although this might still be broken by night feeds or early waking), and around 4 hours during the day, split between two or three naps.
“Your child still needs this amount of sleep for brain development, physical growth, and learning about their new and exciting world,” Theresa says.
“At seven months, there might be some pushback on bedtime as they become able to resist being settled into the crib and may stand up and call out for you,” she says. Read below for her tips on how to get a seven-month-old to settle to sleep.
Typical 7-month-old sleep schedule
There is no single best sleep routine for a seven-month-old, because every baby and family are different.
But here’s an example of how a day of sleep might look at seven months:
- 6:00am – wake up
- 8:15am – first nap (about 45 minutes)
- 11:30am – second nap (45 minutes)
- 2:30pm – third nap (about 90 minutes)
- 6:30/7:00pm – bedtime routine starts
- 7:30pm – Asleep for the night
Daytime naps
“They should continue to have naps at this stage. At seven months, they may still need two or three naps a day. For example, you might have two short naps in the morning (30-45 minutes each) and a longer nap in the mid-afternoon (about 90 minutes),” Theresa says.
Some babies naturally drop to a two-nap schedule around seven months old, while others will stick to three for a little longer — both are totally normal. There’s no need to shorten or actively reduce naps right now, as doing so doesn’t usually improve nighttime sleep and could actually make your baby overtired.
Bedtime routine tips for better sleep
Just like with sleep schedules, there is no single best bedtime routine.
Theresa says: “Establishing a bedtime routine teaches your baby that it's time for sleep. Consistent routines create a pleasant experience that both you and your baby can enjoy. The routine should fit into your current family schedule and should be manageable for other caregivers.”
Here are some of her tips for creating a good bedtime routine:
- Pick the right time to start the routine — look for your baby’s tired cues to help you figure out when they’re ready for sleep. These could be things like rubbing their eyes or ears, becoming fussy, or staring off into space.
- Include some calming activities — baths or massages can help your baby wind down and be a regular signal that it’s time for bed.
- Keep it consistent — if you’re trying something new, stick with it for at least a month so your baby has time to learn to associate it with bedtime.
“A simple manageable bedtime routine will be easy to adapt to your child as they grow. If it's not working, you can easily change routines and find something you're comfortable with,” Theresa says.
Tips to help your baby sleep through the night
“The key to good sleep behaviours is to teach your child how to self-settle to sleep,” Theresa says. “Try to avoid introducing soothing practices like holding or patting them to sleep or allowing them to fall asleep while feeding.”
If you already have these things in your bedtime routine, or need to turn to them to get a baby down quickly — don’t worry, you can gradually lessen these habits.
“It might take between 4-7 nights to wean them off being settled by you, but it will be worth it in the long run,” Theresa says.
You can also help your child get used to self-settling during the day.
“During the day or when they initially wake up in the morning, if they are safe and within your view, allow them a few minutes of being alone without your attention and being out of their sight,” she says.
“If they cry out, reassure them from a distance and then go to them a few minutes later. This will give them confidence to be alone for short periods before you come to them.”
If your baby still won’t settle, you might need to delay their bedtime schedule.
Theresa Ross is a trained sleep practitioner and health visitor specialising in children's sleep disorders and adult insomnia. She has 25-years of experience, as a sleep therapist at The Sleep Workshop and as a clinical nurse specialist in paediatric sleep services at Evelina Children's hospital at Guys and St Thomas NHS Trust.