Nap Schedule for a 6 Month Old: The Australian Guide

The schedule (3-nap day)

• 7:00am — wake and feed.
• 9:00–10:00am — Nap 1 (60–75 min).
• 10:00am — wake, feed, play.
• 12:30–2:00pm — Nap 2, the long one (60–90 min).
• 2:00pm — wake, solids, play.
• 4:00–4:30pm — Nap 3, a short bridge (20–30 min).
• 4:30pm — wake, dinner solids, bath.
• 6:30–7:00pm — bedtime.

Why the schedule works

At 6 months, sleep pressure builds quickly but the body can't yet handle long stretches awake. Two-hour wake windows keep cortisol low; a longer pre-bed window (around 3 hours after Nap 3) ensures enough drive for a 7pm bedtime.

For more on why pacing the day matters, read our wake windows by age guide.

Bedtime routine that locks naps in

1. Warm bath at 6:00pm.
2. Pyjamas, sleeping bag rated for room temperature (20–22°C ideal).
3. Quiet milk feed in a dim room.
4. One short book.
5. Personalised lullaby playing as you cuddle.
6. Pop in the cot drowsy but awake; lullaby continues 30 minutes.

Use the same lullaby for naps too. Consistency, not novelty, is what builds the sleep cue.

When the third nap drops

Most babies drop Nap 3 between 7 and 9 months. Signs include resisting the catnap, taking 30+ minutes to fall asleep at bedtime, and shorter night sleep. When it goes, bring bedtime forward 15–30 minutes for a fortnight. For broader transition guidance, see our 6-month bedtime routine guide.

When to ask for help

Persistent short naps (under 45 minutes) past 7 months, or unsettled nights despite a steady routine, are worth discussing with your child health nurse, Tresillian or Karitane.