7-month old sleep schedule and daily routine

How can the daily routine for a 7-month-old baby look?

At 7 months, babies are moving more and developing rapidly, both mentally and physically. Many can now sit steadily on their own, and some may have started crawling or scooting, while others take a bit more time.

Regular sleep routines are often very helpful at this age, as they provide predictability and security. Most babies now take two naps a day, usually lasting between 1 and 2 hours. Some babies may sleep through the night without waking, while others might need comfort and help to fall back asleep a few times during the night.

Example of a sleep routine for a 7-month-old baby

07:00: Wake up for the day 09:30–11:00: First nap 13:30–15:00: Second nap 19:00: Start bedtime routine 19:30–20:00: Go to bed for the night 20:00–07:00: Possibly a few night wakings for feeding

Note: Remember—every baby is different, and the best sleep routine is one tailored to your baby’s unique sleep patterns.

Find your baby's optimal sleep routine with Napper

Finding the right sleep routine that works can feel challenging—that’s why Napper exists. Log your baby’s sleep for a few days and get a tailored schedule that evolves and adapts to your baby’s unique sleep patterns.

How to support your 7-month-old baby’s sleep and development

Balance between day and night sleep

Check if too much daytime sleep affects your baby’s ability to fall asleep at night. With Napper, you can easily get an overview of your baby’s sleep patterns and recommendations for nap times to help you find a good balance.

Spend time outdoors in daylight

Spending time outdoors in daylight helps regulate your baby’s internal clock and can improve nighttime sleep. Try to spend a longer period outdoors every day, but avoid direct sunlight, as your baby’s skin is sensitive.

Regular sleep routines

Try to have naps and bedtime occur at roughly the same times every day. Predictable timing supports your baby’s internal sleep rhythm and creates security, making it easier for them to fall asleep. Also, establish a consistent evening routine that you follow every night before bedtime.

Brushing teeth

When the first teeth appear, it’s a good idea to incorporate toothbrushing into your evening routine. Start gently with a clean finger and some water, and then transition to a soft baby toothbrush. The most important thing initially is to help your baby get used to the sensation and make toothbrushing a habit.

Practice standing and pulling up

At seven months, some babies begin pulling themselves up to a standing position using furniture. Encourage your baby to practice standing with your support, as it strengthens leg muscles and balance. However, every baby develops at their own pace, so adjust based on your baby’s interest.

Encourage crawling attempts

Let your baby spend plenty of time on their tummy, such as on a play mat or soft surface. You can place toys just out of reach to motivate them to try crawling and moving forward.

Create a safe environment

As your baby learns to scoot or crawl, it’s important to babyproof your home. Keep dangerous items out of reach, install gates at stairs, and ensure floors are free of small objects. Also, secure your baby’s sleep area to prevent falls or accidents during the night.

Stimulate language development through communication

At seven months, many babies start mimicking sounds and responding to their name and certain words. Talk, sing, and repeat simple words to support their language development. Use gestures, facial expressions, and pictures to enhance understanding.

Play and stimulation for development

• Build and stack blocks:

  Introduce stacking toys or blocks for your baby to explore. This strengthens fine motor skills and problem-solving abilities as they stack and unstack them.

• Roll balls:

  Play with balls your baby can roll back and forth. This improves hand-eye coordination and their understanding of movement and distance. Avoid small balls that could pose a choking hazard.

• Peek-a-boo and other simple games:

  Games like peek-a-boo or hiding and revealing objects are often enjoyable and stimulating at this age.

• Music and dancing:

  Play music and move together. Clapping hands or moving to the rhythm is a fun way to develop motor skills.

• Making sounds:

  Babies at this age often enjoy making sounds by banging objects or using toys that squeak or make noise when squeezed.

How much should a 7-month-old baby sleep?

At seven months, most babies need 12–15 hours of sleep per day. Typically, they sleep about 10–12 hours at night and 2–4 hours during the day, split into two naps lasting 1–2 hours each. However, some babies may take shorter naps or begin transitioning to one longer nap with an occasional quick nap in the car or stroller.

Because sleep needs can vary depending on activity and stimulation, it’s important to always follow your baby’s cues first.

How often and how long should a 7-month-old baby nap during the day?

A 7-month-old baby usually naps twice during the day, with each nap lasting 1–2 hours. If your baby wakes up earlier than expected, try helping them fall back asleep to extend the nap.

How long is a 7-month-old baby’s wake window?

At 7 months, wake windows are usually between 2.5–3,5 hours. After the first nap in the morning, babies can often stay awake longer, while wake windows may be slightly shorter later in the day. Look out for early signs of tiredness and try to put your baby down before they become overtired.

When is a good bedtime for a 7-month-old baby?

A good bedtime for a 7-month-old baby depends on their individual needs and your family’s routines. A common bedtime for babies around this age is between 6:30 PM and 8:00 PM. The most important thing is consistency—choose a bedtime that works well for your family and stick to it.

Experiment to find what suits your baby best, or use Napper for additional guidance.