7 Month Old Sleep Schedule

Last Updated on May 29, 2023

chelsey borson baby sleep consultant
Chelsey Borson
Certified Baby Sleep Consultant
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When your baby hits the 7-month mark, you'll notice they are becoming more active and may even be starting to try to crawl. Further, you'll observe that your little one may be babbling more throughout the day and displaying their sense of humor. These noteworthy milestones can have a significant impact on their sleep patterns, making a 7-month sleep schedule an important element of their growth and development.

Starting sleep training now can promote the development of healthy sleep habits, minimize overtiredness, and support your baby in learning to fall asleep on their own. To help you get started, I've provided a sample sleep schedule for a 7-month-old and answered some common questions that may pop up. However, while you can use this article as a guide, remember that every baby is different so flexibility is key!

For a more personalized sleep schedule that fits your baby's needs, contact us!

What is a Sample 7 Month Old Sleep Schedule?

This 7-month-old sleep schedule sample provides a reassuring routine that aligns with your growing baby's natural sleep patterns and developmental requirements. With your little one becoming increasingly active and curious each day, a structured approach to both daytime and nighttime sleep becomes essential.

7 month old sleep schedule
7:00 AMWake up and start the day
8:00 amMorning feeding
9:00 am - 10:30 amMorning nap
11:00 amWake up and engage in playtime
12:30 pmMidday feeding
2:00 pm - 3:30 pmAfternoon nap
4:00 pmWake up and enjoy interactive activities
5:30 pmEvening feeding
6:30 pmWind-down routine
7:00 pmBedtime routine
7:30 pmBedtime
Sample 7 Month Old Sleep Schedule with Naps and Wake Windows

At this age, it's an ideal time to introduce sleep training, which will help them acquire the skills needed for falling asleep and staying asleep. A well-defined and consistent schedule typically results in improved sleep for babies.

If showing signs of readiness, a 7-month-old can now transition into 2 naps a day — a morning nap after breakfast and an afternoon nap post-lunch.

Adopting this rhythm allows for regular naps that sync well with playtime and discovery. This way, your baby is well-rested and ready to explore.

At the end of a full day, a predictable nighttime routine should help to ease your little one into their nighttime sleep. This predictable routine prompts them to recognize it's time for sleep, and can give them the comfort they need to drift off peacefully.

What are Wake Windows for a 7 Month Old?

Wake windows for a 7-month-old are key to balancing your baby's sleep and awake times. These are the hours when they stay awake and active between naps.

Picture your little one waking up at 7 AM, ready to explore baby play until the need for their first nap. Post-nap, they're all set for another session of fun and meals before the afternoon snooze sesh.

These periods of being awake are essential in your baby's daily life. It's a combination of activities like feeding, learning, and play that are in sync with their ability to stay awake and engaged.

Most babies at this age have wake windows of 2-3 hours. This gradually expands to 2.5-3.5 hours as they near 8 months.

The first wake window of the day is usually the shortest. It slowly extends to help your baby get enough daytime sleep.

Observing your baby’s signs for sleepiness allows you to adjust their schedule for better rest and growth. Wake windows are flexible tools, not strict rules. They are meant to adapt to your baby's unique needs, so they can receive the right balance of rest and activity.

What is a Nap Schedule 7 Month Old?

At 7 months old, your baby's day should be centered around two main naps if they're on a two-nap schedule. This forms a nap schedule that supports their active exploration and growing development.

You typically see the first nap happen around 9:00 AM, after about 2 hours of engaging awake time. This nap, lasting between 1 to 2 hours, offers a retreat from the morning's adventures.

The afternoon brings the second nap at around 2:00 PM. This follows a longer wake window filled with play and learning. Let your baby gently wind down during this nap. Similar to the morning nap, this too can span 1 to 2 hours and provides a much-needed recharge.

It should be noted that no nap during the day should exceed 2 hours. If your baby is snoozing longer than this, you should consider gently waking them to avoid troubles with their nighttime sleep.

At this point, many babies sleep well with just these two naps, assuming they've undergone the nap transition from the earlier days where a third nap was typical. However, a 3rd nap at this age isn't all that uncommon and some days your little one may be on a three-nap schedule.

The key is to observe and respond to your baby's cues. If a third nap is needed, make sure the last nap isn't too long and aligns with their natural body rhythm for a restful evening and night.

7-Month-Old Baby Sleep Schedule & Sleep Training FAQ

Find out what other parents are asking about sleep training their 7-month-old babies!

How many naps should my 7-month-old take during the day?

At 7 months old, most babies thrive on a two nap schedule. The first nap typically happens mid-morning, around 9:00 am. This provides a restful break after a couple of hours of morning play and exploration.

The second and typically last nap usually takes place around 2:00 pm. This is your baby's chance to recharge for the rest of the day's activities.

Every baby is unique. Some might still benefit from a third, shorter nap in the late afternoon, especially if they're showing signs of tiredness.

Finding the right balance can be a delicate process. If you're unsure or struggling to establish a nap routine that suits your baby, you can always contact a pediatric sleep expert for support.

What is the ideal nap duration for a 7-month-old?

The nap duration for a 7-month-old typically ranges between 1 to 2 hours per nap, with no nap exceeding 2 hours. This is the ideal amount to be restful and healing. If your child is taking a third nap as their last nap, it may be shorter like a cat nap.

Consistent naps of this length are key components of healthy sleep schedules and contribute significantly to the quality of nighttime sleep, as well.

How long should the wake windows be between naps?

For a 7-month-old, wake windows between naps typically range from about 2-3 hours or 2.5-2.5 hours if they're closer to 8 months. It's important to observe your baby's cues, as some may need slightly shorter or longer wake times based on their individual needs and energy levels.

Finding the right balance in wake windows helps ensure you dont have any overly energized or overly tired baby at naptime.

How can I transition my 7-month-old from three naps to two?

Start by gradually extending the wake windows to adjust their sleep schedule to transition naps from three to two. Observe their cues and slowly delay the morning nap, which in turn will push back the afternoon nap.

This may naturally eliminate the need for a late-afternoon nap. The two remaining naps should be of sufficient length to keep your baby well-rested.

Is it normal for my 7-month-old to have inconsistent nap lengths?

Yes, it's normal for a 7-month-old to have inconsistent nap lengths. At this age, babies are still developing their sleep patterns and may not have a set nap schedule. Various factors like growth spurts, milestones, teething, and changes in routine can affect how long they nap.

While some days they might have longer, more restful naps, other days they might take shorter naps.

What should the bedtime routine include for a 7-month-old?

A bedtime routine for a 7-month-old should include calming activities that signal to your baby that it's time to wind down for sleep. This can include:

  • Warm bath

  • Gentle massage

  • Soft lullabies or quiet music

  • Reading a short bedtime story

  • Dimming the lights

Final night feedings can also be included to help them feel full and comfortable but should be done at the beginning of the routine. Keeping the routine consistent each night helps create a sense of security and predictability for your baby.

How do I handle sleep regressions at this 7 months?

Handling sleep regression at 7 months involves maintaining a consistent schedule and routine as much as possible. Your baby may experience disruptions in their sleep due to developmental leaps or growth spurts during this phase.

It's important to offer comfort and reassurance during sleep regression but try to avoid creating new habits that might become sleep crutches.

Should I wake my 7-month-old from their nap to maintain the bedtime schedule?

It's generally best to avoid waking your 7-month-old from a nap to guarantee adequate daytime sleep if the nap is within a reasonable time.

However, if a nap runs too long and risks disrupting bedtime, a gentle awakening may be necessary to keep the overall sleep schedule on track.

What if my 7-month-old's sleep schedule doesn't align with daycare or other activities?

If your 7-month-old's sleep schedule doesn't align with daycare or other activities you can try gradually adjusting their routine in small increments. If major shifts are needed, doing so over several days can help.

Remember, a little variation is normal and can be accommodated with some planning and adjustment.

How can I encourage my 7-month-old to sleep through the night without waking for feedings?

To be able to make it through the night without feeding, make sure your 7-month-old is getting enough food to eat during the day. This includes breast milk, formula, and solid food.

With the permission of your pediatrician, you can gradually phase out night feedings and give them a chance to self-soothe when they wake.

Can Luna Leaps Help with My 7 Month Old's Sleep Routine?

Luna Leaps' mission is to help little ones develop lasting healthy sleep habits, and that includes your 7-month-old.

We specialize in crafting personalized sleep strategies that cater to the unique needs of your baby at their current stage of development.

Our approach is tailored to gently grow lifelong independent sleep habits. Feel free to contact us for dedicated guidance and support in fine-tuning your baby’s sleep routine.

chelsey borson baby sleep consultant

Chelsey Borson

Owner & Certified Baby Sleep Consultant

Hi, I'm the founder of Luna Leaps. As a certified sleep consultant with the Institute of Pediatric Sleep and Parenting, I bring expertise and compassion to helping families establish healthy sleep habits. As a mom of two, including one with special needs, I understand the struggles of sleepless nights and the toll it can take on the whole family. But with a personalized plan tailored to your child's unique needs, we can work together to improve sleep and overall well-being. Let's start this journey towards better sleep together.

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At Luna Leaps,  we're committed to helping your family achieve better sleep. Our expert baby sleep consultants provide personalized solutions to help your little one establish healthy sleep habits and wake up feeling refreshed.


Located in Los Angeles, CA and helping families nationwide.

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