At 6 months, most babies are developmentally ready for more structured sleep — and this is when sleep training, if you choose it, is most effective. Nights can genuinely start to improve at this age.
Total Sleep at 6 Months
Most 6-month-olds need 14–15 hours total — roughly 10–11 hours at night (possibly with 1–2 brief feeds) and 3–4 hours across 3 naps.
Wake Windows at 6 Months
Wake windows have expanded to 2–2.5 hours between sleeps. The last wake window before bed is often the longest — up to 2.5 hours. Getting this right is key to avoiding early morning waking.
Sample 3-Nap Schedule
7:00 AM — Wake, feed
9:00 AM — Nap 1 (1–1.5 hours)
10:30 AM — Wake, feed
1:00 PM — Nap 2 (1–1.5 hours)
2:30 PM — Wake, feed
4:30 PM — Catnap (30–45 min)
7:00 PM — Bedtime routine
7:30 PM — Bedtime
Solids and Sleep
Many parents start solids around 6 months hoping it will improve sleep. The evidence is clear: starting solids does not consistently improve night sleep in babies this age. Sleep improvement at 6 months comes from sleep habits, not calorie intake.
Night Feeds at 6 Months
Whether to drop night feeds depends on your baby's weight and growth — always check with your GP or health visitor. Most healthy 6-month-olds can manage at least a 6-hour stretch without feeding. Night waking more frequently than this is usually habit, not hunger.