Sample Sleep Schedule for a 6-7 Month Old

January 1, 2022

A typical 6 to 7 month old sleeps 10-12 hours overnight — not always in one stretch — with 2 long naps and then 1 catnap in the late afternoon totaling 3-3 1/2 hours during the day. Here is a sample schedule based on a 6am wake time that our night nanny team uses as a starting point for families. If Let Mommy Sleep can help your family, please let us know.

updated, April 2026

While baby’s routine is something that naturally emerges if we follow baby’s lead, it’s understandable that the rest of the family can benefit from predictable feeding and sleep times.  Below is a sample schedule for a typical 6-7 month old baby. This is by no means the *only* schedule, but if you’re looking for a starting point, the Sample Sleep Schedule for a 6-7 Month Old can help.

Sample Schedule for a 6 to 7 Month Old 

6:00am:  wake up, play and cuddle

6:30:       diaper change, get dressed, feed 6-8 ounces when baby is exhibiting signs of hunger; this can be right at wake up or after 1/2 hour or more.

8:00:       breakfast of solids: oatmeal + fruit. Give as much as s/he wants. ***Remember that any milk used to make oatmeal counts toward daily ounces. 

8:00 – 9:00:  Play

9:00 – 9:30: quieter play and wind down activities such as cuddling and books. Look for sleepy signs such as eye rubbing or disinterest in toys.   If you have trouble seeing those “sleep cues” a good rule of thumb is to place baby in the crib, after you see 1 yawn. 

9:45/10–11:00:  Nap        

11:00                   milk, 6-8 oz

12:00                   solids: grain + veg, ***top off with milk

12:00 – 1:00      activity (having a meal or snacks counts as an activity)

1:00pm – 1:30pm: wind down for nap

1:30 – 3:30:        nap

3:00:                     milk, 6-8 oz

3:00 – 5:00           activity

5:00                      dinner of solids

6:15 – 7:00           bath, milk 6-8 oz , quiet activities, low lights and in bed at 7ish

10:00p                    dreamfeed several ounces if needed to ensure she’s reached about 28 ounces. A dreamfeed is one last feed for baby.  This may not be needed at 6/7 months but we’re including it as another tool to help take away the question “What if s/he’s hungry?” when baby wakes overnight.  To do a dreamfeed, simply place breast/bottle to baby’s lips and s/he will instinctually take in what’s needed.  Do a quick diaper change at this time as well.

FAQ: Sample Schedule for a 6 to 7 Month Old

How much should a 6 to 7 month old sleep? Most 6 to 7 month olds sleep 10-12 hours overnight — not always in one stretch — plus 2 long naps during the day and then a shorter catnap of 30-45 minutes in the late afternoon for a total of about 14-16 hours of total sleep in 24 hours. This will vary depending on things like what activities happened during the day, illness or the normal phasing out of the third nap.

How many naps should a 6 to 7 month old take? Most babies this age take 3 naps — one mid-morning around 9:30-10am and one early afternoon around 1:30pm. A short third nap happens around 4:30pm and then gradually drops by the end of the 7th month.

What time should a 6 to 7 month old go to bed? A bedtime between 6:30 and 7:30pm works well for most babies this age. If the afternoon nap was short or skipped, move bedtime earlier rather than later because overtired babies have a harder time settling.

How much milk should a 6 to 7 month old drink per day? Most 6 to 7 month olds need approximately 24-32 oz of breast milk or formula per day, with solids supplementing rather than replacing milk feeds at this stage. Always follow your pediatrician’s guidance on feeding amounts and remember that any milk or formula used to makes solids, like oatmeal for example, counts toward the total amount of ounces for the day.

When should I introduce solids at 6 months? Solids are typically introduced between 4-6 months with pediatrician guidance. By 6-7 months most babies are eating 2-3 small solid meals per day alongside regular milk feeds. Milk remains the primary source of nutrition through the first year.

Is it normal for a 6 month old to still wake at night? Yes. Completely normal. While many 6-7 month olds can sleep longer overnight stretches, night waking is still common due to teething, growth spurts, developmental leaps and separation anxiety. A dreamfeed around 10pm can help ensure baby has taken in adequate calories and reduce hunger-driven waking.

Should I do a dreamfeed at 6-7 months? A dreamfeed is optional at this age but useful if you’re unsure whether baby is waking from hunger. Simply place the bottle or breast to baby’s lips while they are drowsy and they will instinctively take in what they need. A quick diaper change after is recommended. The dreamfeed can be gradually phased out once baby is consistently sleeping through the night.

A few reminders…

– THIS SCHEDULE IS JUST AN EXAMPLE.  It is FINE if your schedule differs and we should never force baby into a schedule that doesn’t work. The goal here is to give baby a start and end to the day with efficient feeds during daytime hours, to set the stage for long sleep overnight. As Head of Recruiting Joy Becker, LPN says, “Babies are not robots! They won’t do the same thing every day and they don’t read these schedules!”

– We are just using 6:00am as a starting point. If baby wakes earlier or later, simply adjust the schedule accordingly.

Sources:

• Nashay Pressley, RN and the University of Maryland Pediatric Sleep Center
• “Secrets of The Baby Whisperer”,  Melinda Blau and Tracy Hogg
• The hundreds of babies our nurses and NCP’s have cared for from 2010 to the present.