Figuring out the right nap schedule for a 7 month old can be challenging. At this age, babies are transitioning from taking multiple naps per day to consolidating them into two longer naps. The timing of the last nap is especially important – too early and baby might not make it until bedtime, but too late can make it harder for them to fall asleep. Here are some quick tips on deciding when your 7 month old’s last nap of the day should be:
Aim for a nap that ends by 4pm
For most babies, having a last nap that ends around 3-4pm works well. This gives enough wake time before a 7-8pm bedtime. If the last nap goes later than 4pm, some babies have a hard time falling asleep since they are not tired enough. Aim to have your 7 month old take a 1-2 hour nap in the early afternoon, ending by 4pm at the latest.
Watch for signs of tiredness in late afternoon
Keep an eye on your baby’s tired cues like rubbing eyes, yawning, fussiness or zoning out. If you notice these signs of tiredness happening before 4pm, you may need to move the last nap a bit earlier. Conversely, if your baby seems wide awake and content after the afternoon nap ends at 3pm, consider slightly adjusting the timing later. Go by how your individual baby handles waking up from the last nap of the day.
Cap daytime sleep at 3-4 hours total
At 7 months, babies should be capped at 3-4 hours of total daytime sleep. This includes all naps added together. If your baby is sleeping longer than that during the day, try shortening the morning and/or afternoon naps slightly. Having too much daytime sleep can lead to problems at bedtime. An early bedtime of 7-8pm helps compensate for less daytime sleep.
Have a consistent nap schedule
Try to keep nap times consistent from day to day. Aim to have your 7 month old take naps close to the same time each morning and afternoon. This consistency helps regulate the circadian rhythms that control sleep. An inconsistent nap schedule can lead to overtiredness and bedtime resistance. Stick to consistent nap times as much as possible.
Make nap routines relaxing
Wind down before each nap with calming activities like reading, singing, rocking or a warm bath. This helps cue your baby that it’s time to sleep. Keep lights dimmed and voices low. A relaxing nap routine signals to your baby’s body that it’s time to produce melatonin to help them fall asleep more easily. Consistent nap routines are key.
Have an appropriate wake time after last nap
It’s important to leave enough wake time before bed after the last nap. Most 7 month olds need to be awake for at least 3 hours before their bedtime. If the last nap ends too close to bedtime, they may struggle to fall asleep and sleep through the night. Factor in an appropriate wake time when deciding when to schedule the last nap of the day.
Make the room conducive for sleep
Make sure the room is optimized for sleep during naps. Use room darkening curtains or blinds to block out light. Run white noise or a soothing sound machine to drown out household noises. Keep the temperature in baby’s room around 68-72 degrees Fahrenheit for restful sleep. A sleep sack or swaddle can help contain a wiggly 7 month old. Focus on creating an environment that encourages quality napping.
Watch for developmental changes
As your baby grows, their sleep needs evolve. When big physical or mental developmental milestones happen around 7 months, naps may temporarily get disrupted. Teething, starting solids, learning to crawl and separation anxiety can all affect daytime sleep. You may need to temporarily adjust when you schedule the last nap during these periods of change.
Pay attention overnight
Keep an eye on your 7 month old’s nighttime sleep patterns too. If they are frequently waking overnight, overtiredness or an inappropriate last nap could be the reason. Use a sleep log to track daytime naps and night wakings. Adjust the timing of the last nap based on what you notice about overall sleep.
Be flexible
At the end of the day, be flexible and make adjustments if needed. Not all babies will fit perfectly into one ideal nap schedule. Watch your 7 month old’s sleepy cues and see how they respond to different nap timings. You may need to experiment with when the last nap of the day works best for your baby.
Conclusion
Figuring out when your 7 month old should take their last nap of the day is about finding the right balance. You want the nap early enough that they don’t become overtired before bedtime. But also not so late that they aren’t tired in the evening. Aim for an afternoon nap ending by 4pm preceded by relaxing routines. Adjust based on your baby’s daily sleep cues and patterns. With some experimenting, you will find a last nap time that sets your little one up for sleep success.
FAQs
Is a late afternoon nap ok for a 7 month old?
Generally a late afternoon nap close to bedtime is not recommended for 7 month olds. If the last nap ends after 4pm, it often makes it harder for baby to fall asleep at night. Try to time the last nap to end by late afternoon around 3-4pm.
What if my 7 month old skips their afternoon nap?
It’s not uncommon around this age for babies to sometimes fight or skip their afternoon nap. If your 7 month old does happen to miss that last nap of the day, try putting them to bed a little earlier to compensate. An extra early bedtime prevents overtiredness.
How do I transition from 3 to 2 naps a day?
Going from 3 naps to 2 is a big transition around 7 months. Make the shift gradually by pushing the morning and afternoon naps later to condense into 2 longer naps. Keep an eye on wake times – babies this age generally need 3-4 hours awake between naps. Watch for sleep cues to find the optimal nap times.
What time should a 7 month old’s bedtime be?
At 7 months, aim to have baby in bed around 7-8pm but adjust based on their own natural rhythm. This early bedtime prevents overtiredness since daytime sleep is decreasing. Keep bedtime consistent within 30 minutes each evening for sleep regulation.
Why is my 7 month old fighting their afternoon nap?
It’s natural for separation anxiety to peak around 7 months. Being put down for naps can trigger this. Shortening the morning nap and building in soothing nap routines can help. If baby continues resisting naps, consult your pediatrician to rule out any underlying issues.
Sample Schedules
Here are two sample nap schedules for a 7 month old with an appropriate last nap time:
2 Nap Schedule
| 7am | Wake Up |
| 9:30am | Nap #1 (1-1.5 hours) |
| 11:30am | Wake Up |
| 2:30pm | Nap #2 (1-2 hours) |
| 4pm | Wake Up |
| 7:30pm | Bedtime |
3 Nap Schedule
| 7am | Wake Up |
| 9am | Nap #1 (1 hour) |
| 10am | Wake Up |
| 12:30pm | Nap #2 (1-1.5 hours) |
| 2:30pm | Wake Up |
| 5pm | Nap #3 (30-45 min catnap) |
| 7:30pm | Bedtime |
The Science Behind Sleep at 7 Months
There are several scientific factors that influence an appropriate nap schedule at 7 months:
Decreasing Sleep Needs
At birth, babies need 14-17 hours of total sleep in a 24 hour period. But sleep needs decrease rapidly in the first year of life as babies become more developmentally advanced. By 7 months, total daily sleep has reduced to around 13-15 hours per day.
Circadian Rhythm Development
The circadian rhythms that control the sleep/wake cycle start maturing around 6-8 months old. Babies become better able to self soothe and fall asleep more independently as these rhythms develop.
Neurological Development
Major brain growth happens in the first year, especially in the cortex and nervous system. This neural development leads to babies needing less sleep overall. Their sleep architecture starts becoming more “adult-like”.
Melatonin Regulation
Melatonin is the hormone that makes us sleepy. At around 6 months old, babies start developing more mature melatonin cycles and regulation. This leads to being better able to consolidate sleep into nighttime.
Typical Sleep Patterns at 7 Months
On average, a 7 month old will sleep:
- 11-14 hours at night
- 2-3 naps per day
- 30-90 minutes per nap
- 13-15 hours of total sleep in 24 hours
But keep in mind every baby is different! Their optimal amount of nighttime and daytime sleep can vary greatly. Stay flexible and tailor schedules based on your 7 month old’s unique sleep needs and developmental stage.
Setting the Stage for Healthy Sleep
In addition to an age-appropriate nap schedule, here are some other ways to set your 7 month old up for healthy, restorative sleep:
- Maintain a soothing and consistent bedtime routine
- Ensure the sleep environment is cool, dark and comfortable
- Use white noise to block out disruptive household sounds
- Avoid screens and stimulating activity before bedtime
- Encourage independent sleep by putting baby down drowsy but awake
- Respond promptly to night wakings for feeds but keep them brief and businesslike
- Ensure daytime feedings and naps are satisfying so night wakings are not due to hunger
- Have consistent nap routines and optimal scheduling of naps
Focusing on healthy sleep habits, the right sleep environment and an age-appropriate schedule sets your 7 month old up for both daytime and nighttime sleep success.
