Swaddle
Wake up 
Nap until 10:50 am (1 h 10 min) 
Bedtime 7 month old sample schedule
Here is one example day for a 7 month old who wakes at 7:00 am. It uses age-typical wake windows of about 2 h 55 min, a little shorter in the morning and a little longer before bed, and naps of about 1 h 10 min.
| Time | What | Awake before |
|---|---|---|
| 7:00 am | Wake up for the day | - |
| 9:40 am - 10:50 am | Nap (1 h 10 min) | 2 h 40 min |
| 1:45 pm - 2:55 pm | Nap (1 h 10 min) | 2 h 55 min |
| 6:30 pm | Bedtime | 3 h 35 min |
That is about 2 h 20 min of day sleep. Wake earlier or later and everything shifts with it: use the schedule maker below to set your own wake-up time.
Wake windows are usually 2.5 to 3.5 hours. On two naps, expect a morning nap around 9 to 10 am and an afternoon nap around 1 to 2 pm. On three naps, the third is a short catnap in the late afternoon.
Signs your baby is ready to drop to 2 naps
- They regularly take 20 minutes or more to fall asleep for the third nap, or skip it.
- The third nap pushes bedtime too late.
- Early morning waking or a new night waking appears.
During the switch, use an earlier bedtime (even 6 to 6:30 pm for a few days) so your baby does not end the day overtired. Our nap transitions guide walks through it.
Separation anxiety begins
Around 7 to 9 months many babies get upset when you leave the room. Plenty of daytime peekaboo and a calm, predictable bedtime routine help them feel safe at night.
Wake windows at 7 months
A wake window is the time your baby is awake between one sleep and the next. At 7 months it is usually 2 h 30 min to 3 h 30 min. Most babies manage the shortest window in the morning and the longest before bedtime, as sleep pressure builds through the day. If your baby fights sleep and only drops off after a long time, the window may be too short. If they melt down before naps, it may be too long. See all ages on our wake windows by age chart.
How much sleep does a 7 month old need?
The American Academy of Sleep Medicine recommends 12 to 16 hours in 24 hours at this age, including naps. Some healthy babies sleep a bit more or less. Watch your baby rather than the number: a baby who is mostly content when awake, and feeding and growing well, is usually getting enough sleep.
Safe sleep: every sleep on the back, on a firm, flat surface, with no pillows, blankets, bumpers or toys. Share a room, not a bed, for at least the first 6 months.