9 Month Old Sleep Schedule: Tips for Healthy Sleep Habits

Your 9-month-old baby is going through many changes. These changes can affect their sleep. This guide will help you create a good sleep schedule. You’ll get advice on naps, bedtime routines, and how to teach your baby to sleep well. You will also learn how to handle night wakings and ensure your baby sleeps enough.

The goal is to help your baby create lasting, healthy sleep habits. These habits will support their growth and development.

Key Takeaways

  • 9 month old babies typically need 14 hours of total sleep per day, with 11-12 hours at night and 2-3 hours of daytime naps
  • Establishing a consistent bedtime routine and sleep environment is crucial for promoting healthy sleep habits
  • Common sleep regressions around 9 months are caused by developmental milestones, but can be managed with consistency
  • Sleep training methods like Cry It Out, Fading, and Chair can help 9 month olds learn to self-soothe and sleep through the night
  • Daytime activities and nap schedules should be structured to ensure your 9 month old is getting enough awake time between sleeps

Understanding 9 Month Old Sleep Needs

At 9 months old, babies need about 14 hours of sleep every day. They get around 10-12 hours at night. During the day, they take naps totaling 2.5-3.5 hours. Some might sleep a bit more or less, but these amounts are a good guide.

Recommended Nighttime Sleep

Most 9 month olds sleep for 10-12 hours straight at night. Around 75% don’t wake up for feedings or help from their parents. A regular bedtime routine and comfy sleep spot can make this easier for your baby.

Daytime Nap Duration

9 month olds take two naps, about 1-2 hours each, during the day. That adds up to 2.5-3.5 hours of sleep in the daytime. It’s good to limit naps to 2 hours. This way, your baby has time to eat, play, and sleep again.

Sample 9 Month Old Sleep Schedule

A 9 month old usually wakes up near 6-7 AM. It’s good for them to sleep between 2.5-3.5 hours after they first wake up.

Morning Wake Up

The first nap comes about 2.5-3 hours later, about 8:45-9:30 AM. Babies should try to nap for 1-2 hours, with 60 minutes being the minimum goal.

First Nap

After the first nap, they stay awake for around 3 hours. Then, they’re ready for their last nap. This happens around 1:45-2:30 PM. The second nap is as long as the first, 1-2 hours.

Second Nap

Then, they usually go to bed between 7-8 PM. This is after 3-3.5 hours of not napping. A set bedtime routine helps your baby know it’s almost time to sleep.

Bedtime Routine

Naptime Routines for 9 Month Olds

Keeping naps under 2 hours is key. It helps your 9 month old stay awake enough during the day. This makes them more ready for sleep at night. Naps longer than 2 hours can be bad. They may make it tough for your baby to sleep at night and cause shorter night sleeping.

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Optimal Nap Duration

Your 9 month old’s naps should aim for 60 to 120 minutes. This time range lets them complete sleep cycles. Thus, they wake up rested. It also avoids messing with their sleep at other times.

Promoting Consistent Naps

For regular, good naps, keep the schedule steady. It’s good to have set nap times daily. Also, put your baby to nap while they are still a bit awake. A relaxing routine before each nap and a quiet, dark sleep area can signal sleep time. This helps your baby nap peacefully.

9 month old sleep schedule

At this age, every baby’s sleep needs and patterns can vary. Most will sleep for 10-12 hours at night. They will also take about 2.5-3.5 hours of naps, often in two parts. Maintaining a consistent daily routine and responding to your baby’s sleep cues is key to setting a good sleep schedule.

Establishing a Bedtime Routine

Creating a bedtime routine is key. It helps your 9-month-old sleep better. A warm bath is a great way to relax and get ready for bed.

Bath Time

Warm water and a bath calm your baby. This calm feeling helps make melatonin. Melatonin is a hormone that makes us sleepy. So, a bath is a great start to settling down for the night.

Quiet Activities

After the bath, do calm things. Quiet activities like reading or singing help your baby relax. They make a smooth move to bedtime. Try to avoid rough play just before sleep. It might make it tough for them to sleep.

Bedtime Stories

Reading quiet stories wraps up the routine well. Pick stories with simple words. This keeps them calm. Reading together will help your baby know it’s bedtime.

Understanding Sleep Regressions

At around 9 months old, babies often go through sleep regressions. This happens because they are learning cool new things like crawling, standing up, and talking. All this learning makes it hard for them to sleep like they used to.

Causes of Sleep Regressions

From 8 to 10 months, babies’ brains are going through a lot. They are learning so much, and it can make them grumpy and wake up a lot at night. If they are teething or eating less because they are so curious, it can also affect their sleep.

Duration of Sleep Regressions

Most times, these sleep troubles last just a few weeks. As your baby gets better at their new skills, their sleep will improve. Stick to the usual routines and try some sleep tricks to help your little one get enough rest.

Handling Nighttime Wakings

If your 9 month old wakes at night, think about what might be wrong. It could be teething pain, being afraid when alone, or not sticking to their usual routine. Look into these issues to find the best solution.

Identifying Causes

When your 9 month old wakes up, try to figure out why. Is it because their teeth hurt or something changed in their daily life? Knowing the cause can lead you to the right fix.

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Responding to Wakings

When your baby wakes up, help them get back to sleep with little fuss. Avoid doing things that might make night waking a habit, like rocking or feeding them to sleep. It’s good to stay with your bedtime plans and training methods. This teaches your baby to calm down and sleep all night.

Sleep Training Methods

At 9 months old, your baby might not sleep well. But don’t worry, there are ways to help them. You can try methods like Cry It Out (CIO), Fading, and the Chair method. They can teach your baby to sleep better.

Cry It Out Method

The CIO method is simple. Let your baby cry a little before going to them. The idea is to make them learn to fall asleep alone. This needs you to be consistent.

Fading Method

Fading means slowly doing less to help your baby sleep. You might rock them at first. Then, just sit close to them. Eventually, they’ll learn to sleep without as much help.

Chair Method

In the chair method, you stay beside your baby’s crib until they fall asleep. Then, each night, move the chair a bit farther. This helps them feel safe while they learn to comfort themselves.

Developmental Milestones and Sleep

Your 9-month-old baby is growing fast, and this affects their sleep. It’s normal for their physical and thinking skills to change now. Helping them to sleep well means understanding these changes.

Physical Milestones

At 9 months, babies can sit alone, reach their hands up, and grab things. They might not sleep as well because they’re excited to use these new skills.

Cognitive Milestones

By 9 months, babies know their name. They also look for hidden objects and show many facial expressions. Learning these skills might keep them up some nights.

Activities to Promote Sleep

Play calm and quiet games with your 9-month-old during the day. This helps them sleep well at night. For example, you could play peekaboo, read books, or let them turn light switches off and on. You can also let them have fun splashing in the sink. These activities will make them tired and ready for sleep.

Adding these quiet games to your daily routine is good for your baby. It makes them calm and ready for nap or bedtime. It’s important to keep these activities simple, to avoid making them too excited.

Remember, it’s all about finding a good mix of fun and calm activities. This way, your baby will get the right amount of play and rest. This supports their growth and helps them sleep better. Being creative and doing these things regularly is key for good sleep habits.


It’s key to set a good sleep plan for your 9 month old. This helps their health and growth. Know what sleep your baby needs. Use calm bedtime routines. Be ready for changes like night wake-ups. By being patient, you help your baby form good sleep habits.

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Use the tips in this guide to help your baby sleep better. Aim for 14 hours of sleep a day. This includes night sleep and naps. Stick to a schedule. Have a calming bedtime routine. These steps can lead to better sleep for your baby.

Each baby is unique. Be ready to change your plan as you see fit. Over time, your baby will learn to sleep well. This helps you both get the sleep you need. Start good sleep habits early. It’s a great way to care for your baby’s future sleep needs.


What is a typical 9 month old sleep schedule?

Nine-month-olds need about 14 hours of sleep daily. This includes 10-12 hours at night and 2.5-3.5 hours during naps.

How much nighttime sleep does a 9 month old need?

They should sleep through the night. Most get 10-12 hours of sleep without waking up.

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

They have two naps, each lasting 1-2 hours. This adds up to 2.5-3.5 hours of nap time during the day.

What is a sample 9 month old sleep schedule?

A baby this age wakes at 6-7 AM. They nap around 9-10:30 AM, then again at 2-3:30 PM. Bedtime is at 7-8 PM.

How can I establish a consistent naptime routine for my 9 month old?

Keep naps at the same time each day. Put your baby down when they’re still awake but getting sleepy. Use a calming routine before naps, and create a dark, quiet space for sleep.

What are some common causes of sleep regressions at 9 months?

At 9 months, new milestones can cause sleep issues. Things like crawling, pulling up, and first words take lots of physical and mental work. This can make sleep less steady for a while.

How can I help my 9 month old through a sleep regression?

Stick to your normal routines and sleep training. This can help your baby adjust to the new skills while still getting enough sleep.

What are some effective sleep training methods for 9 month olds?

There’s cry it out (CIO), the fading method, and the chair method. Each method helps babies learn to settle themselves for sleep.

How do physical and cognitive milestones impact 9 month old sleep?

Learning new physical moves can be tiring. It might interfere with sleep. Cognitive skills like knowing their name can also affect sleep. These milestones are big steps and can sometimes make sleep a little harder.

What activities can I do with my 9 month old to promote healthy sleep?

Play quiet games like peekaboo. Read soft books together. Let them splash softly in water. These calm activities can prepare your baby for good sleep.