Looking for an optimal 7-month-old sleep schedule for your baby? Here’s a sample sleep schedule with feeding and sleeping for your 7-month old!

7 month old schedule sweet spot

7 month olds can stay awake longer, show so much personality, may be ready to drop night feeds, and are ready to establish more regular and reliable daily routines.

Let’s walk through the most important elements of a 7-month-old sleep schedule and help your family settle into a routine that works for everyone!

To help you better, start by downloading my free baby sleep calculator to see when nap time and bed time should be based on your baby’s age. Click here to grab that, it’ll be super helpful.
7 month old sleep overview

How Long Should a 7-Month-Old’s Wake Windows Be?

At 7 months old your baby’s wake window is to 2.5 to 3.5 hours.

That means that the 7-month-old wake window can be as short as 2.5 hours, but the max wake window for a 7-month-old is 3.5 hours.

Keep in mind that if you push it longer than that, you might have an overtired baby on your hands.

Babies typically have their shortest wake window at the beginning of the day.

How Many Naps Should My 7 Month Old Take?

At 7 months old babies need 2–3 naps. I recommend aiming for 2 to 4 hours of daytime sleep each day.

This is the age I usually see babies ready to transition from 3 to 2 naps.

Your baby might be ready to drop that third nap, especially if they are:

7 month old sleep expectations

What is A Good Time to Put a 7 Month Old to Bed?

A good bedtime for your 7 month old is between 7–8 p.m, making sure the last nap ends 3 to 3.5 hours before bedtime.

Baby Schedule Calculator

Download my free baby sleep schedule calculator to see when nap time & bedtime should be based on your baby’s age.

    Sample Schedule for a 7-Month-Old on 2 Naps

    Here is my favorite baby sleep schedule for a 7 month old after transitioning to two naps.

    Wake windows are distributed nicely throughout the day, with two solid naps.

    7 month old sleep schedule graphic

    7:00 am: Wake up + nurse or bottle

    8:30 am: Solids/Breakfast

    9:30 to 11:00 am: Nap

    11:00 am: Nurse or bottle

    12:00 pm: Solids/Lunch

    1:30 pm: Small nurse or bottle (if needed)

    2:00 to 3:30 pm: Nap

    3:30 pm: Nurse or bottle

    5:30 pm: Solids/Dinner

    6:30 pm: Start baby’s bedtime routine + nurse or bottle

    7:00 pm: Bedtime

    Sample Schedule for a 7-Month-Old on 3 Naps

    Not all babies are ready to drop the third nap at 7 months, so there is some variation in this schedule.

    If your baby still needs 3 naps, here’s a sample sleep schedule:


    How Much Sleep Do 7-Month-Olds Need?

    Your 7 month old needs about 12–15 hours of sleep total.

    This typically includes your baby taking 2 or 3 naps during the day and then sleeping 11–12 hours at night.

    How Long Should a 7-Month-Old Sleep at Night?

    Your 7 month old should be able to sleep 10 to 12 hours at night.

    Baby sleep schedule binder mockup image

    Sleep and Feed Schedules for Every Age

    Take away the stress of figuring out your baby’s sleep needs. With the Baby Sleep Schedule Binder, you’ll get sleeping and feeding schedules that you can implement for every age, even if you currently have no routine in place. Check out the Baby Sleep Schedule Binder here.

    Frequently Asked Questions about the 7 Month Old Sleep Schedule

    Why Isn’t My 7 Month Old Sleeping?

    There could be a number of things interfering with your 7 month old’s sleep including:

    Is There A Sleep Regression at 7 Months?

    Some babies hit what is commonly referred to as the 6 month sleep regression between 6 to 8 months of age. This is largely related to all of those new skills and developmental milestones they’ve been working on.

    Stay consistent in your approach and the regression should leave just as quickly as it came.

    How Many Night Feedings Does A 7 Month Old Need?

    Many 7-month-old babies have dropped night feedings and are sleeping through the night now, or are metabolically able to if they aren’t there yet!

    If your baby is still waking up multiple times in the middle of the night you can use a sleep training method to help them learn independent sleep. I’ve worked with several babies at this age and they all have done wonderfully!

    Can I Sleep Train My 7 Month Old?

    7 months old is the most common age that I work with. You can sleep train at this age and it usually goes really well! If you want a step-by-step approach to sleep training, check out the Baby D.R.E.A.M. System.

    Can My Baby Still Be on 3 Naps?

    Absolutely. Many babies transition to two naps around this age, while some babies hang onto 3 naps a little longer.

    If you have any questions about your 7 month old’s sleep schedule, leave them in the comments and we’ll try to help troubleshoot!

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