What Should a 9-Month-Old Sleep Schedule Look Like?

When baby is 9 months old, there’s a lot happening: Baby may be more mobile, their babbles are starting to sound more sophisticated and separation anxiety can really kick in. With all of these new milestones, a change in sleep needs is likely to be on the menu—which means your 9-month-old sleep schedule needs revisiting.

I remember feeling confused when my first baby’s 9-month-old nap schedule changed dramatically all of a sudden. I used to be able to get a lot of things done while he slept, but suddenly his naps were shorter, cutting my chore time in half. It felt like I’d just tweaked his sleep schedule (and my own schedule), only to have to revamp it yet again. He also started sleeping less overnight, which frustrated me even more.

Yes, it can be annoying when baby’s carefully constructed routine suddenly gets out of whack. But parents shouldn’t panic if they find their little one’s sleep needs have changed at 9 months, says Rebecca Fisk, MD, a pediatric hospitalist at Northwell’s Lenox Hill Hospital in New York City. “Babies take the sleep they need,” Fisk says. “If parents can remember that and be as repetitive as possible about how they approach sleep and naps, it gives much more stability to an entire family.”

Of course, not every 9-month-old sleep schedule is exactly the same. Still, there’s general guidance to keep in mind to help you and baby get the best sleep possible. Check out sample sleep and nap schedules for a 9-month-old ahead—along with other expert advice on getting through this sometimes-tough sleep stage.

Key Takeaways

• At 9 months old, many babies’ sleep needs are changing due to their growth, development and emerging skills, such as learning how to crawl.
• Most babies are taking two naps at 9 months old, although some are still transitioning from three to two.
• While some babies sleep through the night at this age, night wakings are still perfectly normal.
• Teething, separation anxiety and working on milestones can keep baby from sleeping well. A consistent bedtime routine can go a long way to steer them in the right direction, but ask your pediatrician if you have specific concerns.

What Is a Typical 9-Month-Old Sleep Schedule?

Like babies themselves, baby sleep schedules can vary widely. But typically, a 9-month-old sample sleep schedule includes waking up around 7 a.m., two naps throughout the day and a bedtime of around 7 p.m. Wake windows are often around two-and-a-half to three hours (but can be shorter if baby’s still taking three naps).

9-Month-Old Nap Schedule and Needs

Naptime is still very much in the mix at 9 months, but those daytime snoozes are likely shorter and less frequent than before. Most 9-month-olds have transitioned (or are close to transitioning) from three to two naps—one in the mid-morning and the other in the mid-afternoon, says Anjuli Gans, MD, attending physician at Children’s Hospital of Philadelphia and clinical assistant professor of pediatrics at the University of Pennsylvania Perelman School of Medicine. “Each nap might last one to two hours, but durations can vary,” Gans says. If baby’s fighting sleep, taking very short naps or doing any “nighttime partying,” this could be a sign they’re outgrowing their third nap.

With that in mind, here are a couple of sample 9-month-old sleep schedules, depending on number of naps:

How Much Sleep Does a 9-Month-Old Need?

While baby’s sleep needs can vary, there’s a general range that most 9-month-olds fall into. A 9-month-old should sleep around 14 hours in a 24-hour period, according to Stanford Medicine Children’s Health. The American Academy of Pediatrics (AAP) suggests a range of around 12 to 16 hours of sleep per day. Read ahead for how this is divided between naps and nighttime.

How long should a 9-month-old sleep at night?

Most 9-month-olds sleep from around 10 to 12 hours overnight, sometimes with short wakings, says Gans. “Some will sleep straight through, while others may still wake for feeding or comfort—both patterns can be normal,” she says.

How much daytime sleep does a 9-month-old need?

Most 9-month-olds nap for a total of two to three hours during the day, Gans says. Typically, baby takes two naps at this stage—but this isn’t true for all babies. “Some still hold on to a short third nap,” Gans points out.

Why Is My 9-Month-Old Not Sleeping?

There are a few potential reasons why sleep may be a struggle for your 9-month-old. Pediatricians suggest keeping these potential causes in mind:

• Sleep regression. While sleep regression isn’t a formal medical term, it’s often used to describe sleep disruptions in babies, says Gans. It’s pretty common at 9 months old and can be linked to teething, working on developmental milestones and more.
• Teething. This is a big time for teething, which can be super uncomfortable and interrupt your little one’s ability to sleep comfortably, experts say.
• Developmental milestones. Working on new milestones—like crawling or pulling to stand—can make it hard for baby to settle down for sleep, says Gans.
• Separation anxiety. Separation anxiety can begin—or become more intense—around 9 months, notes the AAP. This can make it tough for your little one to feel comfortable conking out without you nearby, even if it was no issue in the past.
• Being sick. Having a cold or other type of virus can cause baby to become stuffy and uncomfortable, messing with their sleep schedule.

Should a 9-month-old sleep through the night?

While babies are often sleeping longer stretches at 9 months, experts stress that there’s nothing wrong with baby (or your sleep approach) if they don’t yet sleep through the night. “Some do, and some don’t,” Gans says. “While many can physiologically go longer stretches without feeding, waking for comfort, hunger or connection is still common.”

Establishing Healthy Sleep Habits for Your 9-Month-Old

Having healthy sleep habits in place will allow for a more seamless sleep experience for baby—and you. Here’s what the experts suggest:

• Keep a regular bedtime routine. A consistent bedtime routine can help tell baby that it’s time to sleep. This can include putting on their pajamas, reading a book or taking a bath.
• Offer naps before overtiredness sets in. Being overtired can make it harder for baby to snooze. Sticking to a consistent nap schedule and offering a nap before baby becomes super tired can help keep sleep on track.
• Encourage active play and outdoor light exposure during the day. Being active helps baby get out some energy, and outdoor light exposure helps support baby’s circadian rhythm, Gans explains.
• Maintain a safe sleep environment. The AAP emphasizes having baby sleep on a firm, flat surface with no loose bedding, bumpers or toys in their crib.
• Keep the bedroom dark. This helps to reinforce to your little one that it’s time to sleep, Fisk says. “If they wake up and notice light, that’ll make them think it’s wake time,” she says.

With all the developmental changes they’re experiencing, baby’s sleep situation may feel overwhelming at 9 months old. But listening to their cues and maintaining a consistent 9-month-old sleep schedule can go a long way toward keeping them on track—and making sure the whole family stays happy and well-rested.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.