8 Month Old Sleep Schedule: Wake Windows, Naps and a Daily Routine
Our sleep guidance is independently endorsed by Harvard sleep neurophysiologist Dr Kate Johnson, Ph.D.
Eight months is a beautiful and busy stage. Your baby is crawling, pulling up on the furniture, babbling and suddenly very aware of where you are. It is also an age when sleep can feel unpredictable again, with naps that shrink, a baby standing in the cot at bedtime and night wakes you thought were behind you. If that sounds familiar, you are not doing anything wrong. For a full overview of how sleep changes from newborn to toddler, see our baby sleep schedule guide.
The good news is that most 8 month olds are ready for a steady, simple routine. Many are settled on 2 naps, can sleep right through the night and are getting better at putting themselves back to sleep. Getting the timing right usually brings things back on track quickly.
8 Month Old Sleep Schedule Guidelines
At 8 months, most babies sleep around 14 to 14.5 hours in 24 hours. That usually looks like:
- Night sleep: around 11 to 12 hours, often with no night feeds
- Day sleep: around 2.5 hours, over 2 naps
- Wake windows: around 2 to 3.5 hours between sleeps, with 3.5 hours as the upper limit, and a longer stretch before bed
- Bedtime: between 6:30pm and 7:00pm
These are averages, and every baby sits a little differently within them. The Little Ones® Sleep App builds your baby’s exact daily rhythm from their age and the sleep you track, and adjusts it as they grow.
In this article:
- Wake windows for an 8 month old
- How many hours should an 8 month old sleep?
- How many naps should an 8 month old have?
- Sample 8 month old sleep schedule and routine
- Night sleep for an 8 month old
- Is there an 8 month sleep regression?
- How can I improve my baby’s naps and night sleep?
- Bedtime and bedtime routine for an 8 month old
- Why is my 8 month old fighting sleep?
- Safe sleep at 8 months
- Tips for smoother 8 month old sleep
- Key takeaways
- Frequently asked questions
Wake Windows for an 8 Month Old
A wake window is how long your baby can comfortably stay awake between sleeps. Most 8 month olds do well with wake windows of around 2 to 3.5 hours. The top of that range is an upper limit, not a target. It is the point by which your baby should already be asleep, and many babies are ready for sleep well before it. The morning window is usually the shortest of the day, and the stretch from the end of the lunchtime nap to bedtime is the longest.
Wake windows build sleep pressure, the natural drive to sleep that helps your baby settle easily and sleep well. Getting them right is one of the biggest levers you have at this age:
- Too short, and your baby is not tired enough. You may see nap refusal, lots of practising crawling or standing in the cot, or naps that end after one sleep cycle.
- Too long, and your baby tips into overtiredness. Stress hormones rise, settling gets harder and you are more likely to see short naps, bedtime battles and night waking.
The tricky part is that the right window shifts with teething, developmental leaps, travel and how long the last nap was. Rather than watching the clock all day, the Little Ones® Sleep App works out each wake window for your baby and tells you when the next sleep is due. You can read more about wake windows by age in our full guide.
How Many Hours Should an 8 Month Old Sleep?
Most 8 month olds need around 14 to 14.5 hours of sleep in 24 hours. That is usually around 11 to 12 hours overnight and around 2.5 hours of daytime sleep across 2 naps. This sits within the 12 to 16 hours recommended for babies aged 4 to 12 months by the American Academy of Sleep Medicine.
By this age, most babies have a fairly settled sleep pattern: a short morning nap, a long lunchtime nap and a long stretch overnight. Some need a little more sleep and some a little less. If your baby wakes happy and settles fairly easily, their sleep is probably about right. If naps are short and nights are broken, the balance of day sleep and awake time is usually the first thing to look at.
How Many Naps Should an 8 Month Old Have?
Most 8 month olds have 2 naps a day. A few still need a very short third nap early in the month, but most have finished the nap transition from 3 naps to 2. We recommend a short nap, long nap structure:
- Morning nap: short, around 30 minutes
- Lunchtime nap: the long one, ideally around 2 hours
Keeping the morning nap short protects the lunchtime nap, and a good lunchtime nap carries your baby through the afternoon. If your baby still takes a third nap, keep it very short and finished by 5pm so bedtime stays on track.
Sample 8 Month Old Sleep Schedule and Daily Routine
Here is an example of a daily routine for an 8 month old who wakes at 7am, built around 2 naps. Use it as a starting point, not a rule book.
Text Version of 8 Month Old Sleep Schedule
| Time | What is happening |
|---|---|
| 7:00 am | Wake for the day and milk feed, then breakfast |
| 9:30 am | Nap 1: short morning nap |
| 12:30 pm | Nap 2: long lunchtime nap, around 2 hours |
| 6:15 pm | Bedtime routine and last milk feed |
| 6:45 pm | Asleep for the night |
This gives around 2.5 hours of day sleep and a 12 hour overnight sleep opportunity. On a 2 nap day the afternoon is the longest stretch, so an earlier bedtime helps. If your baby had a short lunchtime nap, bring bedtime earlier still.
Fitting feeds and solids around sleep
At 8 months, most babies have milk on waking and before bed, plus solids at breakfast, lunch and dinner, with milk feeds in between. A full tummy during the day helps your baby sleep longer overnight. Try to keep solids away from the minutes just before a nap, and if you are unsure how much your baby needs, check with your child health nurse or GP.
Real days rarely run like a table. A short morning nap, a busy weekend or a rough night can throw everything out. The Little Ones® Sleep App rebuilds the rest of your baby’s day in real time when a nap runs short or long, so you always know what comes next.
“Nicky and Amanda have written scientifically informed, yet easy to read programs that cover all the major areas of concern for new parents - sleep, feeding and settling and, importantly, how these interact with one another. Finding this balance can be tricky and these programs take the guesswork out of it.”
Dr Kate Johnson, Ph.D. in Sleep Physiology, Harvard Medical School and Stanford Research Institute
Dr Kate Johnson is a sleep neurophysiologist with a Ph.D. in Sleep Physiology from the University of Melbourne and postdoctoral fellowships at Harvard Medical School and Stanford Research Institute. She discovered Little Ones® independently through her clinical work with families and endorses our methods unprompted. Read her full endorsement.
Night Sleep for an 8 Month Old
At 8 months, most babies need around 11 to 12 hours of sleep overnight. Many can now sleep through the night without a feed, provided they are getting enough milk and solids during the day.
If your 8 month old is not sleeping through the night, it can feel exhausting, especially if they were sleeping well a few weeks ago. The most common reasons at this age are:
- A day that is out of balance: too much or too little day sleep, or wake windows that are off
- Needing the same help to fall back asleep at every wake, like a feed, rock or dummy
- Crawling, pulling to stand and cruising, which babies love to practise overnight
- Separation anxiety, which often peaks around this age
- Teething, illness or not enough food during the day
Our guide to night waking causes and expectations by age explains what is normal and how to work out what is behind your baby’s wake-ups.
“This app saved my life! I started Little Ones® when I was in the thick of no sleep at 3 months old. My baby is now 8 months and sleeps from 6.30pm to 7am every night. Her day sleeps are amazing and if I ever need help, I follow the app’s advice and it helps to troubleshoot any problems. I recommend Little Ones® to everyone!”
Kayla Gravatt, mum to a daughter (8 months). 5 Star Google Play review.
Is There an 8 Month Sleep Regression?
Many parents notice sleep falling apart somewhere between 8 and 10 months. It is usually driven by big developmental leaps, crawling, pulling to stand, separation anxiety and the final settling into 2 naps, all landing at once. Naps shrink, babies stand in the cot instead of sleeping and night wakes creep back in.
The good news is that it usually passes within a few weeks with a balanced day and consistent settling. Our full guide to the 8 month sleep regression covers the signs, how long it lasts and exactly how to help your baby through it.
How Can I Improve My Baby’s Naps and Night Sleep?
Start with the day. When wake windows, nap lengths and bedtime fit your baby, naps lengthen and nights usually follow. If naps are overlapping or bedtime is late, moving naps a little earlier often makes a big difference. Then look at how your baby falls asleep.
Babies who can fall asleep on their own are much more likely to link one sleep cycle to the next, day and night. Self-settling does not mean leaving your baby to cry alone. You can stay close, comfort them and step back gradually as they learn. Many parents consider sleep training at around 8 months. Our guide to sleep training and when to start explains the options, and these signs your baby is ready help you decide.
The Little Ones® Sleep App walks you through more gentle settling methods than any other app, matched to your baby’s age and how they currently fall asleep.
Bedtime and Bedtime Routine for an 8 Month Old
Most 8 month olds have a sweet spot bedtime between 6:30pm and 7:00pm, depending on how long their naps were and when the lunchtime nap ended. After a short lunchtime nap, go for the earlier end.
A consistent bedtime routine is one of your strongest supports at this age. It gives your baby predictable cues: this is the sequence, now we are winding down, now it is sleep time. A simple routine of 20 to 30 minutes might include:
- Calm play or quiet time
- Dimming the lights and reducing stimulation
- A bath or warm wash
- A story, song or lullaby
- A final milk feed
- Cuddles, then into the cot sleepy but still awake
Repeating the same steps every evening helps your baby anticipate and accept the move to sleep more easily.
Why Is My 8 Month Old Fighting Sleep?
If your baby has started protesting at nap time or bedtime, you are far from alone. At 8 months there is so much to practise and so much to see.
Short naps
Naps that end after 30 to 45 minutes are often a sign that the wake window was a little too short or too long, or that your baby needs help to link one sleep cycle to the next.
Standing in the cot
Many 8 month olds pull themselves up in the cot and then cannot work out how to get back down. Practise sitting back down from standing during the day, and when they stand at sleep time, calmly lay them back down without turning it into a game.
Separation anxiety
Around 8 to 10 months, many babies become upset when you leave the room. A calm, predictable routine, plenty of connection during the day and a confident, loving goodnight help your baby feel secure.
Nap refusal
Refusing a nap often means your baby is not quite tired enough yet, has become overtired, or that a third nap is no longer needed. Look at the wake window before the nap first.
Early morning waking
Waking before 6am is usually linked to the day before: too much or too little day sleep, a bedtime that does not fit or light creeping into the room. Our guide to why babies wake at 5am walks through each cause.
Safe Sleep at 8 Months
Before any sleep schedule, settling method or routine, the foundation is always safe sleep. Place your baby on their back, on a firm flat mattress in a clear cot, and follow safer sleep guidance from Red Nose (AU/NZ), The Lullaby Trust (UK) and the AAP (US). See our full Safe Sleep Guidelines for region-specific resources.
Can my 8 month old sleep on their stomach?
Keep putting your baby down on their back for every sleep. Most 8 month olds roll freely, and once your baby can roll confidently from back to front and back again on their own, it is fine to let them stay in the position they find.
Lowering the cot
Once your baby can pull to stand, make sure the cot mattress is at its lowest setting and keep the cot clear of anything they could climb on, including large toys and bumpers.
Tips for Smoother 8 Month Old Sleep
- Keep morning wake-up time fairly consistent, even after a rough night.
- Aim for a short morning nap and a long lunchtime nap.
- Watch wake windows so your baby is tired, but not overtired, at each sleep.
- Bring bedtime earlier after a short lunchtime nap.
- Give plenty of floor time so crawling and standing get practised in the day, not the cot.
- Use the same short wind-down before every nap and bedtime.
- Keep night wakes calm, dark and boring so day and night feel different.
- Be flexible during illness, teething and big developmental leaps, then go back to the rhythm.
“This app helped us for all 3 kids. Kids were sleeping through the night (waking to eat) right away. The app helps to teach them to self soothe without letting them cry it out. They are 2 to 7 years old now and all sleep the whole night in their own beds. I continuously recommend this app to all of my pregnant friends.”
Lsys3, parent of three (now 2 to 7 years), United States. 5 Star App Store review.
Key Takeaways: 8 Month Old Sleep Schedule
- Total sleep: around 14 to 14.5 hours in 24 hours.
- Naps: 2 a day, a short morning nap and a long lunchtime nap, adding up to around 2.5 hours.
- Wake windows: around 2 to 3.5 hours, with 3.5 hours as the upper limit, and a longer stretch before bed.
- Bedtime: between 6:30pm and 7:00pm.
- Night feeds: many babies no longer need one.
- Settling: self-settling skills help your baby link sleep cycles day and night.
If your baby has only just turned 8 months, our 7 month old sleep schedule shows where they have come from. As they approach the next stage, our 9 month old sleep schedule covers what changes next.
And if you are tired of guessing, the Little Ones® Sleep App gives you an age-matched daily schedule, sleep tracking and step-by-step settling support, trusted by 1 Million+ families.
Frequently Asked Questions About 8 Month Old Sleep
How long should an 8 month old be awake between naps?
Most 8 month olds do well with around 2 to 3.5 hours awake between sleeps, with a longer stretch before bed. The top end is an upper limit rather than a target, and many babies are ready for sleep sooner. The Little Ones® Sleep App sets your baby’s wake windows for their exact age and adjusts them using the sleep you track.
How many hours should an 8 month old sleep?
Most 8 month olds sleep around 14 to 14.5 hours in 24 hours, including around 11 to 12 hours overnight and around 2.5 hours of daytime sleep. That sits within the 12 to 16 hours recommended for babies aged 4 to 12 months by the American Academy of Sleep Medicine.
How many naps should an 8 month old have?
Most 8 month olds have 2 naps a day: a short morning nap and a long lunchtime nap. A few still need a very short third nap early in the month, finished by 5pm.
How long should an 8 month old nap?
A typical 8 month old has a short morning nap of around 30 minutes and a longer lunchtime nap of around 2 hours, adding up to around 2.5 hours of day sleep.
What time should an 8 month old go to bed?
Most 8 month olds do well with a bedtime between 6:30pm and 7:00pm. The best time depends on when the lunchtime nap ended. After a short nap, an earlier bedtime helps prevent overtiredness.
Why is my 8 month old not sleeping through the night?
The most common reasons are a day that is out of balance, needing the same help to fall back asleep at every wake, new skills like crawling and pulling to stand, separation anxiety, teething or not enough food during the day. Start with naps, wake windows and bedtime, then look at how your baby falls asleep.
Is there an 8 month sleep regression?
Many babies have a patch of unsettled sleep between 8 and 10 months, driven by crawling, pulling to stand, separation anxiety and the final move to 2 naps. It usually passes within a few weeks with a balanced day and consistent settling.
Can my 8 month old sleep on their stomach?
Always put your baby down on their back. If your 8 month old can roll from back to front and back again on their own, it is fine to let them stay on their tummy if they roll there during sleep. Keep the cot clear and the mattress at its lowest setting once they can pull to stand.
Is 8 months a good age for sleep training?
Many families start gentle sleep training around 8 months, once day sleep is settled and any night feeds are no longer needed. Sleep training does not have to mean leaving your baby to cry. The Little Ones® Sleep App matches a gentle settling method to your baby’s age and how they currently fall asleep.
Bibliography
The sleep needs, nap patterns and safe sleep guidance in this article draw on peer-reviewed research into infant sleep, international health guidelines and the clinical experience behind the Little Ones® Sleep App.
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