Looking for an ideal 9-month-old sleep schedule? Here’s a sample sleep and feeding schedule as well as tips to help your little one get the sleep they need.
I know you’re probably tired of overhauling your baby’s sleep schedule every month or two, but the good news is: this month there aren’t any major changes on the horizon.
By now, you’re hitting that sweet spot where your baby’s daily routine is going to stay pretty consistent through their first birthday. So start celebrating!
This is such a fun age because your 9-month-old is really starting to show off their personality and their growing set of skills.
But all this rapid growth and development means it’s extra important for your baby to get the rest that they need. Let’s check in on the 9-month-old sleep schedule and make sure your baby’s sleep is dialed-in.
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.
9-Month-Old Wake Windows
Wake windows are between 3 to 3.5 hours.
That means it’ll be anywhere from 3 to 3.5 hours between when you get your baby out of their crib and when they’re ready to fall asleep again.
Many 9-month-olds will do well with the following wake windows, in order from the first of the day to the last:
- 3–3.25 hour awake time after they wake up for the day
- 3.5 hours between their first and second nap
- 3–3.5 hours between their last nap and bedtime
Your 9-month-old should have about 13 to 14 hours of sleep each day, which includes 2 to 3 hours per day spent napping.
Keep in mind that wake windows are flexible. They don’t all have to be the same length throughout the day.
How Many Naps Should a 9-Month-Old Take?
A 9 month old usually does best on a 2-nap schedule.
At 9 months old, many babies have already made the 3 to 2 nap transition.
If your baby hasn’t made that transition yet, it’s likely time.
A 9-month-old sleep schedule will include:
- Two naps between 1.25-1.5 hours long
- Three wake windows that last between 3 to 3.5 hours
For many babies, the first wake window of the day will be slightly shorter than the others. Believe it or not, they are ready for that first snooze sooner than you think.
If your baby is taking a really lengthy nap during the second nap of the day, it might be worth it to wake them up early. Long, late naps can impact your baby’s bedtime and cut into their nighttime sleep hours.
At this age, try not to let you baby’s last nap of the day go over 2 hours. Consider this your permission to wake a sleeping baby.
If your baby is consistently sleeping for longer than 2 hours during their naps, it’s typically a sign of an underlying issue: they aren’t getting enough sleep at night.
What Time Should My 9-Month-Old Go to Bed?
I recommend keeping bedtime between 7–8 p.m.
It’s usually best to have bedtime about 3–3.5 hours after your baby wakes up for their second nap.
Your baby should ideally get between 11 to 12 hours of sleep at night, which means it’ll be 12 to 13 hours between waking up in the morning and going to sleep at night.
A dark space free from noisy distractions is the ideal sleep environment for your baby. Consider using blackout curtains and a noise machine if you don’t already.
What is the 9-Month Sleep Regression?
There are plenty of sleep regressions during the first year of your baby’s life, and unfortunately the 9-month mark can be one of them.
At this age, developmental changes in your baby might cause a 9 month sleep regression. Your baby is learning so many cool new skills with language and mobility, and they would much rather stay awake and practice those things than sleep.
But don’t fret—sleep regressions are always temporary. They key is to avoid developing bad habits in an effort to deal with the regression.
In fact, sometimes the best thing you can do for sleep regressions is try to mitigate them by establishing really great independent sleep habits with your little one ahead of time.
But even if the 9-month sleep regression hits you hard, there are things you can do to make this temporary situation less disruptive for everyone.
The best way to get through the 9-month sleep regression is to allow for plenty of active time during the day for your baby to get their wiggles out and practice their new skills. And above all, try not to revert to hard-to-break habits in the name of survival.
Remember, this is temporary and you will survive!
9-Month-Old Sleep Schedule Sample
Here’s an example of a 9-month-old sleep schedule using wake windows that are 3 / 3.5 / 3 and naps that are 1.25 hours long.
7:00 am — Wake up + nurse or bottle
8:00 am — Solids/Breakfast
10:00 to 11:15 am — Nap
11:15 am — Nurse or bottle
12:15 pm — Lunch
2:15 pm — Small nurse or bottle (if needed)
2:45 to 4:00 pm — Nap
4:00 pm — Nurse or bottle
5:30 pm — Solids/Dinner
6:30 pm — Start bedtime routine + nurse or bottle
7:00/7:30 pm — Bedtime
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 9 Month Wake Windows
Is 9 months too early for one nap?
Nine months is most likely too early to transition to one nap. If your baby is struggling with sleep, it’s more than likely they need a schedule shift or are going through the 9 month sleep regression.
Is 9 Months too late to sleep train?
It’s never too late to start teaching your child the skill of how to sleep. If you want a step-by-step approach, my Baby D.R.E.A.M. System can help.
Should I Wake My 9-Month-Old From a Nap?
It can be hard to wake a peacefully sleeping baby, but I always had to wake up my daughter in order to preserve her night sleep.
At this age, wake your baby up if they’ve been napping for 2 hours. Don’t let naps go over 2 hours at this point.
If you have questions about the 9 month old sleep schedule, leave them below.
My goal is to help tired parents get sleep, so the whole family can thrive!
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Hi, my baby is 9 months old and has consistently been talking 40 minutes to fall asleep at bedtime when she used to take less then 5 minutes. She ends up playing and doesn’t seem tired enough. We do 3/3.5/3.5 but I feel like she needs more awake time before bed. What do you suggest if she’s already at the max wake time for her age?
Hi Ellie! The wake windows are just a guide, some babies may need a longer wake time and that is okay! You can try putting her to bed a little later and see if that shortens the length of time it takes her to fall asleep. One other thing to keep in mind is that sometimes babies will be “wired” and hyperactive if they have been awake too long; in that case, moving bedtime earlier can help. It sounds like you are doing a great job being attuned to her needs!
Hope that helps!
Lauren, The Postpartum Party Support