You’re officially out of the early baby phase—and sleep can start to feel a lot more predictable (finally). Around this stage, your baby is:

• Dropping from 3 naps to 2 naps

• Staying awake longer between sleep periods

• Becoming more mobile (rolling, crawling, pulling up)

• More aware of their surroundings (hello separation anxiety 👀)

• Capable of longer, more consolidated night sleep

This is also when consistency really starts to pay off. If you’ve built a routine earlier, this is where it clicks.

Wake Windows & Total Daily Sleep

7 Months: 2.5–3 hour wake windows

8 Months: 2.5–3.5 hour wake windows

9 Months: 3–4 hour wake windows

Total daily sleep: 12–14 hours

Night sleep: 10–12 hours (typically no feeds or 0–1 feed)

Day sleep: 2–3 hours

Naps: 2 naps per day

Here’s a Realistic (and Flexible) 2-Nap Schedule:

7:00 AM — Wake + Feed

9:30–10:45 AM — Nap 1

2:00–3:15 PM — Nap 2

6:30–7:30 PM — Bedtime

1. Wake + Feed (20–30 minutes)

• Baby wakes within a fairly consistent window

• Full feeding (breast or bottle)

• Diaper change before or after

• Solids may be introduced after milk feeds

Goal: Full feeds = fewer night wakings

2. Awake Time + Play (2.5–4 hours)

This stage is BUSY—in the best way.

• Crawling, rolling, pulling up

• Interactive play (books, music, toys)

• Lots of floor time

• Practicing new skills (this can impact sleep!)

You may notice:

• Shorter naps during developmental leaps

• More clinginess or fussiness

Watch for cues: rubbing eyes, slowing down, zoning out

Don’t stretch wake windows too aggressively—overtired = harder bedtime.

3. Wind-Down (10–15 minutes)

Consistency matters even more now.

• Dim lights

• Quiet environment

• Sleep sack on

• Short book or cuddles

Goal: signal sleep BEFORE baby is overtired

4. Nap (1–1.5 hours typical)

• Two solid naps become the norm

• First nap is usually the best/longest

• Second nap may shorten during transitions

Tip: Protect naps—this is when night sleep improves

What’s Happening With Sleep Right Now?

This stage can feel like a mix of “we’ve got this” and “why are we suddenly waking again?”

Common disruptions:

• 8–10 month sleep regression (development + mobility)

• Separation anxiety

• Standing in crib instead of sleeping

• Practicing skills at night

Just like before—don’t panic. Consistency > perfection.

I personally didn’t stress over regressions too much. Sometimes they came, sometimes they didn’t. The biggest difference was sticking to routines and not overreacting to a few off nights.

The Bedtime Routine I (STILL) Swear By in This Phase.

If there’s one thing I credit for having great sleepers, it’s ROUTINE, both with naps, and nighttime sleep. I felt comfortable starting a bedtime routine with both of my babies around 13 weeks, and with the blessing from my pediatrician to let them sleep longer stretches. Simple, consistent, and repeated every night— I truly believe it’s what made the biggest difference.

At this stage, your routine becomes your secret weapon. Your baby now recognizes patterns, so the same steps each night signal:

“It’s time to sleep.”

A predictable routine helps:

• Reduce bedtime resistance

• Minimize night wakings

• Build independent sleep skills

Please remember to consult your pediatrician to make sure your baby is able to sleep longer stretches and can stretch out those feedings. Below is a sample schedule, times will vary based on your baby's wake windows!

1. 6:15 PM Bath (10–15 minutes)

• Warm bath to start wind-down

• Keep lights low and voices calm

• No stimulating play

2. 6:30 PM Pajamas + Sleep Sack

• Lotion or quick massage

• Diaper change

• Pajamas + sleep sack

3. 6:40 PM Feed (15–20 minutes)

• Full feeding (breast or bottle)

• Quiet, dim environment

• No distractions

Goal: full, relaxed, ready for sleep

4. 6:55 PM Books + Connection (10 minutes)

• Read 1–2 short books

• Gentle talking or singing

• Cuddles

5. 7:05–7:15 PM Into Crib

• Place baby down awake if possible

• White noise on

• Lights fully off

Goal: calm, predictable transition to sleep

Do You Still Need a Dream Feed?

At this stage—usually not, especially if you've started solids.

Most babies between 7–10 months:

• Naturally drop night feeds

• Sleep longer stretches without assistance

BUT every baby is different. If your baby is:

• Still waking from hunger

• Not eating enough during the day

A dream feed can still work—but it’s usually phased out during this window.

A Quick Reality Check

Even with the “perfect” schedule…

• Teething will happen

• Development will disrupt sleep

• Some nights will just be off

That doesn’t mean anything is broken. Stay consistent, stay calm, and zoom out. This stage is where sleep really starts to feel sustainable—and you’re doing better than you think.

Transitioning to the Crib (7–9 Months)

If you haven’t transitioned your baby to a crib yet, this stage is actually one of the best windows to do it.

Why? Because your baby is:

• More predictable with sleep

• On a consistent nap schedule

• Capable of longer stretches at night

• Developmentally ready for independent sleep

BUT—they’re also more aware… which means transitions can feel a little harder emotionally.

Essential Products for Sleep

Check out my other articles related to this post:

Newborn Sleep Schedule

4-6 Month Sleep Schedule

10-12 Month Sleep Schedule

The Bedtime Routine to Start at 4 Months for Better Sleep

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