6 month old sleep schedule and daily routine

What does a daily routine look like for a 6-month-old baby?

At 6 months, most babies have established a regular sleep pattern. They are curious, enjoy playing, and are developing their gross and fine motor skills. In this article, we cover everything you need to know about routines for your 6-month-old baby.

Daily routine for a 6-month-old baby

By 6 months, most babies have developed a predictable sleep schedule, often taking 2–4 naps per day. Some babies sleep through the night at this age, while others may still wake up to eat a couple of times.

Your baby is curious and enjoys "playing" by holding objects, exploring toys with their mouth, and interacting with family members. They can now sit steadily in a highchair and may face forward in a baby carrier or stroller.

Example sleep schedule for a 6-month-old baby

07:00: Wake up for the day 09:30–11:00: First nap 13:00–14:30: Second nap 16:30–17:00: Third nap (optional depending on nighttime sleep) 19:00: Bedtime preparations 19:30–20:00: Nighttime sleep 20:00–07:00: Possibly a couple of awakenings for feeding

Note: Every baby is unique and develops at their own pace. Always follow your baby's cues and needs.

Find the perfect sleep schedule with Napper

Discover the best sleep schedule for your baby with Napper. Creating a good sleep routine can be challenging, but Napper simplifies the process. By logging your baby’s sleep patterns for a few days, you’ll receive a personalized schedule that adapts to your baby’s natural rhythm.

Supporting your 6-month-old baby’s sleep and development

Practice sitting up

At 6 months, many babies enjoy sitting with support, which strengthens their balance and body control. Let your baby sit with assistance from a caregiver or use a highchair with added support to encourage development.

Explore with hands and mouth

Offer toys that are easy to grasp, shake, or chew. This helps develop fine motor skills and stimulates curiosity. Using their hands and mouth to explore their environment is a key part of learning.

Encourage crawling attempts

At this age, many babies start showing interest in moving. Let your baby lie on their tummy and place toys just out of reach to encourage crawling attempts. This helps strengthen muscles and coordination.

Create a safe environment

As your baby becomes more mobile, babyproof your home by moving dangerous items out of reach, installing safety gates, and keeping floors free of small objects. Ensure the sleep environment is safe to prevent falls if your baby rolls or crawls at night.

Establish a regular sleep routine

A consistent bedtime routine can help your baby fall asleep more easily and sleep longer. Include calming activities like singing, a quiet story, or a warm bath to signal that it’s time for sleep.

Stimulate language development by talking and singing

At 6 months, many babies respond to conversation with coos, eye contact, or smiles. Talk and sing to your baby to strengthen their language skills and bond.

Let your baby explore textures and materials

Provide different materials and textures, such as soft blankets, rubber toys, and crinkly books. This is often enjoyable at this age and helps stimulate tactile senses.

Spend time outdoors in daylight

Try to spend time outside daily. Daylight helps regulate your baby’s internal clock, which can improve nighttime sleep. New sights and sounds also stimulate their senses.

Play and stimulation for development

Roll and move

At 6 months, many babies are active and can roll over or pull themselves into a sitting position. Some may start propping themselves up with their hands, showing early crawling movements. Encourage these movements by letting your baby play on a mat or in a baby gym.

Sing and talk

Songs and conversations not only help stimulate language development but also strengthen the bond between you and your baby.

Explore different toys

Provide toys with interesting textures, sounds, or movements to develop sensory and motor skills. Choose toys that encourage interaction, like rattles or soft books.

Baby gyms and activity toys

Baby gyms are a great place for play and movement. Let your baby interact with hanging toys to encourage coordination and activity.

How much should a 6-month-old baby sleep?

At 6 months, most babies need 12–15 hours of sleep per day. Typically, they sleep about 10–11 hours at night and 2–5 hours during the day, spread over 2–3 naps lasting 1–2 hours. Some babies may take more frequent but shorter naps. Sleep needs vary, so stay flexible and follow your baby’s cues.

How long should a nap be for a 6-month-old baby?

At this age, naps typically last 1–2 hours, but some babies may take multiple shorter naps. If your baby wakes after a short nap, try helping them settle back to sleep for a longer, more restful nap. However, all babies are different, and nap lengths can vary.

How long is a 6-month-old’s wake window?

At 6 months, wake windows are usually 2.5–3.5 hours long. After the first nap of the day, your baby may stay awake longer, while wake windows may shorten in the afternoon and evening. Watch for tiredness cues and aim to put your baby down before they become overtired.

Two or three naps – adjust bedtime accordingly

At 6 months, some babies manage with two longer naps, while others may still need three. If your baby seems tired or overstimulated in the evening, adjust nap lengths or add a short late-afternoon nap.