What Time Should a 6 Month Old Go to Bed?

Six months is a real turning point for sleep. Your baby's circadian rhythm is well established, naps are becoming more structured, and most babies are capable of longer stretches overnight. So what time should a 6 month old go to bed? The research and experienced parents tend to agree: somewhere between 6:30 and 8:00 pm hits the sweet spot for this age. Here's how to work out the right time for your baby specifically.

How Much Sleep Does a 6 Month Old Need?

According to the American Academy of Sleep Medicine, 6 month olds need 12 to 15 hours of sleep total in a 24-hour period. That typically breaks down as:

• Night sleep: 10–12 hours
• Daytime naps: 2–3 hours across 2 naps

Most 6 month olds are on a 2-nap schedule — one morning nap and one afternoon nap. The afternoon nap usually ends by around 3:30–4:00 pm, which sets up the bedtime window nicely.

What Time Should a 6 Month Old Go to Bed?

The ideal bedtime for a 6 month old is between 6:30 pm and 8:00 pm. The exact time depends on:

• What time they wake up in the morning
• What time their last nap ended
• Their natural wake window (typically 2 to 2.5 hours at this age)

A simple rule of thumb: bedtime should fall roughly 2 to 2.5 hours after the last nap ends. If the last nap ends at 3:30 pm, aim for a bedtime around 6:00–6:30 pm. If it ends at 4:30 pm, 7:00–7:30 pm works well.

Why earlier bedtime often works better

Counter-intuitive as it sounds, an earlier bedtime often results in better overnight sleep at this age — not worse. When a 6 month old goes to bed overtired (too late), they tend to experience more night wakings, more false-start bedtimes (falling asleep and waking again 30–45 minutes later), and earlier morning wake-ups. A 7:00 pm bedtime is not "too early." For many 6 month olds, it's ideal.

A Typical 6 Month Old Sleep Schedule

Here's an example built around a 7:00 am wake time:

• 7:00 am — Wake
• 9:00 am — Morning nap (1–1.5 hours)
• 10:30–11:00 am — Wake from nap
• 1:30–2:00 pm — Afternoon nap (1–1.5 hours)
• 3:00–3:30 pm — Wake from nap
• 7:00–7:30 pm — Bedtime

Total sleep: approximately 12–13 hours. You can shift the whole schedule earlier or later to match your baby's natural wake time.

Signs Your 6 Month Old's Bedtime Needs Adjusting

If bedtime isn't working, look for these clues:

• Takes more than 30 minutes to settle: Bedtime may be too early — they're not tired enough yet
• Wakes repeatedly in the first few hours: Often a sign of overtiredness — try an earlier bedtime
• Wakes before 6:00 am: Bedtime may be too late, or the last nap may be too close to bedtime
• Fights sleep hard despite seeming tired: Classic overtiredness — bring bedtime forward by 15–30 minutes

The Bedtime Routine at 6 Months

A consistent 20–30 minute routine before bed signals to your baby that sleep is coming. A good 6-month bedtime routine might look like:

1. Last solid food or milk feed of the day
2. Warm bath (every night or every other night)
3. Massage or lotion application
4. Change into sleep clothes and sleeping bag
5. Feed (breast or bottle) in a dim, calm environment
6. Brief cuddle or song
7. Put down in cot awake or drowsy

Sleep Training at 6 Months

Six months is typically when paediatricians say sleep training is developmentally appropriate, if you choose to go that route. There are various approaches (gradual, no-cry, extinction) and none is the only right option. What matters more than the method is the consistency of routine and timing. If you're not sure, speak to your health visitor or GP.

Find Your Baby's Perfect Bedtime

The right bedtime for your 6 month old depends on their individual wake time and nap schedule. Rather than guessing, use the Kids Sleep Calculator at kidssleepcalculator.com. Enter your baby's age and wake time and it'll calculate their recommended bedtime and total sleep target. Takes about 10 seconds.

The Bottom Line

Aim for a bedtime of 6:30–8:00 pm for your 6 month old, timed roughly 2 to 2.5 hours after their last nap ends. Earlier is usually better — don't be afraid of a 7:00 pm bedtime. A consistent routine before bed will make settling easier for everyone.

Frequently Asked Questions

Is 6pm too early for a 6 month old's bedtime?

It can work if your baby's last nap ends by 3:30 pm and they're showing tired signs. However, for most babies, a bedtime before 6:30 pm risks early morning wake-ups. The sweet spot is usually 6:30–7:30 pm. Watch how your baby responds and adjust by 15-minute increments.

How many hours should a 6 month old sleep at night?

Most 6 month olds sleep 10–12 hours overnight, usually with 1–2 night feeds still for breastfed babies and potentially none for formula-fed babies. Every baby is different — consistency in routine matters more than hitting an exact number.

Should a 6 month old sleep through the night?

Many 6 month olds are capable of sleeping 6–8 hours without a feed, but not all do. Breastfed babies often still feed 1–2 times overnight at this age. "Sleeping through the night" is not a milestone all babies hit at the same time, and it's not a sign of good parenting if they do — or bad parenting if they don't.

What time should the last nap end for a 6 month old?

For a 7:00–7:30 pm bedtime, the last nap should end by around 4:00–5:00 pm at the latest. This allows sufficient wake time to build sleep pressure before bed. Naps ending after 5:00 pm often push bedtime late and can disrupt overnight sleep.

How do I stop my 6 month old waking at 5am?

Early morning waking at this age is often caused by overtiredness (bedtime too late), a last nap ending too early, or the sleep environment becoming too light or noisy early in the morning. Check the timing first — try a slightly earlier bedtime. Blackout blinds in the room can also help significantly.