Sleep. It’s what every parent of a 9-month-old dreams about! And for good reason: Sleep is crucial for your baby’s development. It fuels their growth, helps with cognitive function, and even affects their mood.
But let’s be real, every baby is different. What works for one family might not work for another. So, while we’re diving into the world of the 9 months sleep schedule, remember that these are just general guidelines. Your little one is unique, and their sleep patterns will be too.
Around this age, you might be facing some sleep challenges. Teething pain, hitting new developmental milestones (hello, crawling!), and even separation anxiety can throw a wrench into your baby’s sleep routine.
That’s why we’re here! This article aims to give you the information and tips you need to establish healthy sleep habits for your 9-month-old, helping both you and your baby get the rest you deserve.
How Much Sleep Does a 9-Month-Old Need?
At nine months old, your baby needs roughly 13 to 15 hours of sleep every day. This usually breaks down into 11 to 12 hours at night and 2 to 3 hours during the day.
Nighttime Sleep
Most babies this age can sleep through the night, but some may still wake up for a feeding. This is perfectly normal.
Daytime Sleep
Nine-month-olds typically take two naps a day. Ideally, each nap should last at least an hour, but try to keep them under two hours each.
Every Baby is Different
Keep in mind that every baby is unique. These are just averages. Pay attention to your baby’s cues. If they seem happy and well-rested, they’re probably getting enough sleep. If they’re fussy and tired, they might need a little more.
Decoding Wake Windows at 9 Months
A wake window is the length of time your baby is awake between sleep periods. At nine months old, babies are usually able to comfortably stay awake for 2.5 to 3.5 hours at a time. The first wake window of the day is often shorter.
It’s important to watch for signs that your baby is getting tired. Some common tired cues include:
- Eye rubbing
- Yawning
- Fussiness
Responding to these cues can prevent your baby from becoming overtired. Overtiredness makes it harder for babies to fall asleep and stay asleep. If your baby is crying for more than 10-15 minutes, they may be overtired.
9-Month-Old Nap Schedule: Transitioning to Two Naps
Around 9 months, many babies are ready to transition from three naps a day to just two. Here’s what that might look like:
The Two-Nap Schedule
A typical two-nap schedule for a 9-month-old usually involves a morning nap and an afternoon nap. Here’s a sample schedule to give you an idea:
- Wake: 7:00 a.m.
- Nap 1: 9:30 a.m. – 11:00 a.m.
- Lunch: 11:30 a.m.
- Nap 2: 2:30 p.m. – 4:00 p.m.
- Dinner: 6:00 p.m.
- Bedtime routine: 7:30 p.m.
- Asleep: 8:00 p.m.
Sticking to a consistent nap schedule, give or take a little wiggle room, can help regulate your baby’s internal clock and make it easier for them to fall asleep and stay asleep.
Nap Length and Timing
Each nap should be at least an hour long to be truly restorative, but shouldn’t be longer than two hours.
Also, try to avoid naps too close to bedtime, as that can make it harder for your baby to wind down and fall asleep when it’s time for bed.
Dropping the Third Nap
Most babies have moved from three naps to two naps by the time they’re 9 months old. If your baby is resisting naps, taking shorter naps, or having trouble falling asleep at bedtime, that may be a sign that they’re ready to drop that third nap.
When you drop a nap, do it gradually, perhaps over a few weeks, to give your baby time to adjust.
Bedtime Routine for a 9-Month-Old: Setting the Stage for Sleep
A consistent bedtime routine can help your 9-month-old relax and get ready for sleep. Just as a darkened room signals the brain to produce melatonin, a predictable nighttime routine can signal that it’s time to wind down for the night.
Consider including some of these activities in your baby’s bedtime routine:
- A warm bath
- A gentle massage
- Reading a book
- Singing lullabies
Research shows that reading to your baby or child as part of a bedtime routine can actually increase the amount of sleep they get each night.
Try to put your baby to bed at the same time each night, and aim for a bedtime somewhere between 7:00 p.m. and 8:00 p.m. Consistency is key!
Night wakings and sleep regressions
Even if your 9-month-old has been sleeping through the night, you may find they suddenly start waking up again. Here are a few common reasons for night wakings:
- Teething. Teething pain can definitely disrupt sleep. The good news is that most babies get their teeth one at a time, so you can treat the pain and get back to sleep.
- Developmental milestones. When babies are learning new skills, like crawling or pulling up, they may wake up at night wanting to practice.
- Separation anxiety. At this age, babies may start to experience separation anxiety, which can cause them to wake up at night wanting to be close to their parents.
- Hunger. Although night feedings are usually unnecessary by this age, your baby may be going through a growth spurt and need extra calories.
It’s also worth noting that sleep regressions are common around 9 months. These regressions are usually temporary, lasting only a few weeks.
If your baby wakes up at night, try to offer comfort and reassurance. Check to see if they’re physically uncomfortable. Try not to create new sleep associations, like rocking them to sleep or feeding them every time they wake up.
Is sleep training right for your family?
Sleep training means teaching your baby to fall asleep on their own, without your help. If you’re considering it, you should know that there are several different approaches. Some parents use the “cry it out” method, while others prefer a more gradual retreat.
Sleep training is a very personal decision. It’s not for everyone. Before you start, make sure your baby is healthy and that you’ve met all their basic needs. Are they fed? Do they have a clean diaper? Are they feeling well?
If you decide to try sleep training, consistency is key. You and your partner need to be on the same page and stick to the plan. Otherwise, you could end up confusing your baby and making things even harder.
Creating a safe sleep environment
The American Academy of Pediatrics (AAP) has several recommendations to help parents keep their babies safe while sleeping.
- Always put your baby to sleep on their back.
- Make sure your baby’s crib meets current safety standards.
- Don’t put loose blankets, pillows, toys, or bumpers in the crib.
- Pacifiers are generally considered safe and can be helpful for sleep.
In Summary
Navigating your 9-month-old’s sleep schedule can feel overwhelming. But remember the key points: understanding their sleep needs, being mindful of wake windows, and establishing consistent routines for naps and bedtime.
It’s also essential to observe your baby’s unique cues and adjust their schedule as needed. What works for one baby might not work for another!
Be patient with yourselves and consistent with your approach. If you’re struggling, don’t hesitate to reach out to your pediatrician or a certified sleep consultant for personalized guidance. Sweet dreams!