Creating a predictable 7-month-old sleep schedule can make a BIG difference for both you, your baby, and your family. At this age, babies are becoming more active, more curious, and more aware of their surroundings. You are probably seeing lots of personality blossom and come alive before your eyes…which means sleep may be taking a backseat.
A consistent routine, age-appropriate wake windows, and a solid daytime schedule can help your little one fall asleep easier, stay asleep longer, and wake up happier. Check out 7-month old milestones, needs, sleep patterns, and strategies to help support your little ones healthy sleep habits here!
What Milestones Happen in 7 Months?
At 7 months, babies go through major developmental leaps which can temporarily disrupt sleep. Understanding what changes are happening, or what changes are coming, can help you prepare.
Common 7-Month Milestones:
- Sitting independently
- Rolling both ways
- Becoming more mobile
- Beginning to army crawl or crawl
- Improved head-eye coordination (banging toys together, transferring objects)
- Increased separation awareness (clinginess at bedtime)
- Stronger babbling
- Trying new solids at mealtimes
These big developments range from physical to cognitive to verbal. They can cause short naps, early morning wakings, or bedtime battles. It’s all super normal, but it can be incredibly frustrating.
7 Month Old Sleep Needs
At every age, sleep needs vary. Based on averages, a 7 month old needs 13 – 15 hours of sleep in a 24 hour period. That breaks down into 2.5 – 3.5 hours of daytime sleep (ranging from 2-3 naps) and 10-12 hours of overnight sleep.
A 7 month old can learn independent sleep skills and connect those sleep cycles during the daytime and at night. Depending on the child, expecting 0 – 1 overnight feedings is normal and perfectly okay. Remember, every baby is different. Using sleepy cues, as well as age-appropriate wake windows, can help you find the perfect balance.
7 Month Old Sleep Schedule
A solid 3 nap schedule is expected around 7 months. You may be struggling with the transition from 3 naps to 2 naps, especially at 7 months. Nap transitions take time! It is best to wait for consistent cues that show your child is READY to transition.
An age-appropriate wake window range for a 7 month old is anywhere between 2 to 2.5 hours. Some infants can handle a range, but others are sensitive and even 15 minutes can make the difference between a great nap and a poor nap. Routines can help regulate daytime naps, bedtime, and establish a consistent feeding rhythm.
3 Nap Schedule (short naps)
Wake Up – 7:00 AM
Nap #1 – 9:15 – 10:15 AM
Nap #2 – 12:30 – 1:30 PM
Cat Nap – 3:45 – 4:15 PM
Bedtime – 6:30 PM
3 Nap Schedule (long naps)
Wake Up – 6:30 AM
Nap #1 – 8:45 – 10:45 AM
Nap #2 – 1:00 – 2:30 PM
Cat Nap – 4:45 – 5:15 PM
Bedtime – 7:30 PM
2 Nap Schedule
Wake Up – 7:30 AM
Nap #1 – 9:45 – 11:45 AM
Nap #2 – 2:00 – 3:30 PM
Bedtime – 6:00 PM
*At 7 months, a 2 nap schedule can be incredibly difficult to accomplish, especially if your child isn’t taking long naps. Some infants make the choice for us by refusing to take that late cat nap.
PRO TIP: If you want to continue using a 3 nap schedule, but your child is refusing their cat nap, manipulate the TIME of day that you offer that final nap. Some infants struggle to cat nap after 4 or 5 PM. Cap earlier naps to compensate for an earlier cat nap time around 3:30.
Tips for 7 Month Old Sleep Schedule
Tip #1: Stick to Consistent Wake Windows
Using predictable wake windows will prevent your baby from being overtired. Sleepy cues are not always obvious after the newborn stage. Relying on age-appropriate wake windows can really help make those game-time decisions on naps and bedtime. Aiming for a wake window between 2 – 2.5 hours is most appropriate for a 7 month old.
Tip #2: Create a Calming Naptime and Bedtime Routine
A simple, predictable routine – bath, pajamas, feeding, bedtime book, and lights out – can help signal that sleep is coming. Providing a consolidated version of this routine for naptime is key.
PRO TIP: If you notice that your baby is falling asleep while feeding during their nap or bedtime routine, move feeding to the beginning of the routine.
Tip #3: Prioritize the First Nap
Life gets busy and staying on a rigid schedule is not always possible. Sibling pick-up, grocery store runs, and appointments (to name a few) can all derail our perfectly laid plans. The first nap is the most important nap and it sets the tone for the day.
Tip #4: Encourage Independent Sleep Skills
Allowing your baby to self-soothe during naps and bedtime can lead to better naps and longer nights. Choosing the best technique for your baby and your family is important. We are always here to help support you through the process.
Tip #5: Offer Full Feedings
Ensuring your baby gets full feeds, rather than “snack feeds,” during the day can reduce night wakings. Figuring out a feeding schedule can be overwhelming, especially when you are juggling a nap schedule, other responsibilities, and potentially other kids. If you are looking for a customized sleep and feeding schedule for your baby, set up a call with our team to see if we are the right fit for you.
Tip #6: Keep Sleep Environment Consistent
An appropriate sleep environment can make or break your infant’s sleep. Creating a comfortable blackout environment with white noise is key. Even a small amount of light can cause disruptions to your child’s sleep.
Tip #7: Don’t Rush to Drop the Third Nap
If naps are still short, or the current schedule is working well, don’t rush to drop the third nap. A 3 nap schedule is perfectly appropriate for a 7-month-old. If a later bedtime works better for your family, then holding on to that cap nap until 7.5-8 months might be best.
Navigating your baby’s 7-month-old sleep schedule can feel overwhelming, especially with new milestones, shifting wake windows, and calculating a feeding schedule. At this age, your little one is developing rapidly, and their sleep needs reflect that growth. Just remember, every baby is different and unique. Create a predictable daily rhythm and help your baby get the restful, restorative sleep they need.
Sleep Shore Sleep Consulting
Is your 7 month old having difficulty self-soothing for naps and overnight? If your child is unable to fall asleep,stay asleep, or wake up at a normal time, it may be time to consider sleep training. Sleep Shore offers personalized solutions for each unique sleeping situation to get your little one on track- whether they’re anewborn,infant, ortoddler. We also offer in home sleep training services in the Boston, Massachusetts, Central Michigan (Midland, Clare, Mt. Pleasant) and Traverse City, Michigan. Sleep training offers babies and children with the skills to fall asleep on their own so they can wake up feeling more well-rested- and in turn, you’ll feel more energized, too! See what this mama had to say about our sleep services below:
“We had a great experience with Molly. Our 7 month old was consistently waking around 4am ready to party. It would take an hour to put himself back to sleep. With some simple schedule changes Molly got him sleeping straight through the night! Would highly recommend it!”
Mom of 7-Month-Old