A day can feel very long when naps are unpredictable, bedtime keeps moving, and you are never quite sure whether your baby is overtired or simply not ready for sleep. This sample baby sleep plan example is designed for a typically developing baby aged six to eight months. It gives you a clear structure to try, while leaving room for real life, feeding needs and your baby's own cues.
At this age, many babies are moving towards two or three naps, with longer stretches of awake time between sleeps. That does not mean every day will look identical. Teething, illness, developmental changes, nursery days and an early morning wake can all shift the plan. Think of the timings below as guideposts, not a test you can fail.
Why a sleep plan helps
A useful sleep plan does more than set a bedtime. It helps you notice the pattern behind difficult nights. For example, a baby who fights the last nap may need a little more awake time before it, while a baby waking repeatedly soon after bedtime may have had a very long final stretch of the day.
Structure also makes it easier for other caregivers to follow the same approach. When everyone knows the usual nap window, wind-down routine and bedtime response, sleep feels less like a different experiment every evening.
For six to eight month olds, many families find that an awake window of around two to three-and-a-half hours works well. The first window is often the shortest, and the final one is usually the longest. These are starting points only. Your baby's mood, sleep history and total daytime sleep matter more than the clock alone.
Sample baby sleep plan example: 6-8 months
This example assumes a morning wake around 7.00 am and a two-nap rhythm. It can work well for a baby who has begun refusing a third nap most days and can manage a longer wake period before bed.
Morning: wake, feed and first nap
7.00 am: Start the day. Open curtains, offer a feed, and keep the first hour bright and active. Daylight and ordinary household sounds help strengthen the difference between day and night.
9.15-9.30 am: Begin a short nap routine. A nappy change, sleeping bag, dim room and a familiar phrase are enough. Aim for sleep at roughly 9.30 am.
9.30-10.30 am: First nap. An hour is a perfectly useful nap, but some babies sleep longer. If your baby wakes cheerful after 45 minutes, do not assume the nap has gone wrong. Note it, then see how the rest of the day unfolds.
Midday: the restorative nap
10.30 am onwards: Offer a milk feed if appropriate for your routine, followed by play, a walk or time on the floor. If solids have been introduced, keep offering them alongside milk feeds rather than expecting them to replace milk suddenly.
1.15-1.30 pm: Start the second nap routine, aiming for sleep around 1.30 pm. This nap is often the longest and can make the biggest difference to the evening.
1.30-3.00 pm: Second nap. A 60 to 90 minute sleep is common, though there is a wide normal range. If it ends earlier than expected, avoid stretching your baby too far just to preserve a preferred bedtime.
Evening: protect the run-up to bed
3.00-6.30 pm: Feed, play and begin to lower the pace towards the end of the day. Busy, exciting activities are not harmful, but a calmer final hour can make the transition to sleep easier. Use soft lighting where possible and keep the bedtime sequence predictable.
6.30 pm: Begin bedtime. A simple routine might include a bath or wash, nappy and pyjamas, milk feed, short story, cuddle and bed. The order matters more than the number of steps. Repetition tells your baby what comes next.
7.00 pm: Aim for asleep. Some babies will be ready closer to 6.45 pm, especially after short naps. Others may settle best at 7.30 pm. A suitable bedtime is the one that fits your baby's day and is sustainable for your household.
What if your baby still needs three naps?
At six months, and sometimes beyond, a third nap can still be very useful. It is often a short bridge nap rather than a full sleep. If the second nap ends at 2.15 pm and your baby cannot comfortably reach bedtime, offer a 20 to 30 minute nap around 4.30 pm. Then move bedtime slightly later, perhaps to 7.30 pm.
The trade-off is that a late or lengthy third nap can reduce bedtime sleep pressure. If bedtime becomes a prolonged battle after adding that nap, cap it gently or offer it earlier the following day. On days when the third nap does not happen, bring bedtime forward rather than trying to keep your baby awake until the usual hour.
How to use the plan without becoming ruled by the clock
The best plans combine timings with observation. Watch for early signs of tiredness, such as quieter play, staring into space, rubbing eyes or becoming less tolerant of small frustrations. Crying is often a later sign, particularly by the evening.
At the same time, do not put your baby down at the first yawn if they have only been awake for a very short time. Babies yawn for many reasons. Look at the full picture: when they last slept, how long that sleep lasted, their mood and the time of day.
Keep the plan for five to seven days before judging it, unless it is clearly making things worse. One unsettled day rarely tells you much. Patterns become clearer when you track wake times, nap lengths, bedtime and night wakes in one place. Serene Slumbers can help turn those notes into a clearer view of what is changing and what may need adjustment.
Adjusting common sleep challenges
An early morning wake can make the whole day feel off-balance. If your baby wakes before 6.00 am, keep the room dark and interactions quiet while you decide whether they are likely to resettle. If the day must begin, base the first nap on their tiredness rather than rigidly holding them to the usual morning schedule. A slightly earlier first nap is often kinder than an overtired spiral.
For short naps, resist changing everything at once. Check whether the room is dark enough, whether the nap followed an age-appropriate awake window, and whether the settling routine is consistent. If your baby wakes after one sleep cycle but is content, allow a few minutes before intervening. Some babies need a little space to try linking sleep cycles.
Night waking deserves a thoughtful response too. At this age, some babies still need overnight feeds, particularly if they were born prematurely, have feeding or growth concerns, or have been advised differently by a health professional. Do not remove feeds based on a schedule alone. If night waking is frequent, look first at daytime intake, naps, bedtime timing and how your baby usually falls asleep.
Safe, responsive foundations
A plan should always sit alongside safer sleep guidance. Put your baby on their back for every sleep, use a clear, flat and firm sleep surface, and keep the sleep space free from pillows, loose bedding, toys and cot bumpers. Use a correctly fitted sleeping bag if you choose one, and avoid overheating.
If your baby is unwell, has reflux symptoms that concern you, is snoring loudly, has pauses in breathing, or their sleep changes suddenly alongside poor feeding or unusual distress, seek advice from your GP, health visitor or another qualified health professional. Sleep plans are helpful for routines, but they are not a substitute for medical care.
A calm routine is built through small repeats: the same gentle cues, a realistic bedtime, and adjustments based on what your baby shows you. Give the plan time, keep a record of the patterns, and let progress count even when it arrives one steadier night at a time.