7-Month-Old Sleep Schedule
Seven months is a common time for the 3-to-2 nap transition.
7-Month-Old at a glance
| Wake windows | 2h 15m – 2h 45m |
|---|---|
| Naps per day | 2–3 |
| Typical bedtime | 6:30 pm – 8:00 pm |
| Total sleep per 24 hours | 12–16 hours * |
Sample 7-month-old schedule (3 naps)
Based on a 7:00 am wake-up. Use the calculator above for your own times.
| Time | Event | Length |
|---|---|---|
| 7:00 am | Wake up | |
| 9:15 am – 10:15 am | Nap 1 | 1h (after 2h 15m awake) |
| 12:45 pm – 1:45 pm | Nap 2 | 1h (after 2h 30m awake) |
| 4:15 pm – 4:45 pm | Nap 3 | 30m (after 2h 30m awake) |
| 7:30 pm | Bedtime | after 2h 45m awake |
2-nap version
| Time | Event | Length |
|---|---|---|
| 7:00 am | Wake up | |
| 9:30 am – 10:45 am | Nap 1 | 1h 15m (after 2h 30m awake) |
| 2:00 pm – 3:30 pm | Nap 2 | 1h 30m (after 3h 15m awake) |
| 7:00 pm | Bedtime | after 3h 30m awake |
What to know at this age
- On 2 naps, an earlier bedtime can bridge the longer afternoon.
- New skills like sitting and crawling can disrupt sleep for a few days while babies practise.
- Expect mixed days — 3 naps one day, 2 the next — during the transition.
Common questions
How long are wake windows at 7 months?
Roughly 2.25–3.5 hours, depending on whether your baby is on 3 or 2 naps.
How do I drop the third nap?
Push the first two naps slightly later, drop the catnap and bring bedtime earlier by 15–30 minutes.
Schedules by age
- Newborn (0–4 weeks)
- 1 month
- 2 months
- 3 months
- 4 months
- 5 months
- 6 months
- 7 months
- 8 months
- 9 months
- 10 months
- 11 months
- 12–14 months
- 15–17 months
- 18–23 months
- 2 years
* Total sleep ranges: American Academy of Sleep Medicine consensus, 2016. Wake windows and nap counts are typical ranges; every child is different.