5 Month Old Sleep Schedule
In this article, I’ll share a sample 5 month old nap schedule, tips for implementing the nap schedule, and a few developmental milestones that may be impacting your baby’s sleep at 5 months old. At this age, baby is growing and developing every day, and it’s exciting to see each new skill and change!
As a certified pediatric sleep consultant and also mom of four (with #5 on the way), I’ll share what has worked great for me personally and also the schedule and tips I use with my clients.
5 Month Old Sleep Schedule
5 Month Old Sleep Schedule
Typical Baby Sleep Needs and Wake Windows at 5 Months Old
It’s helpful to know what you can likely expect for a 5 month old baby based on their age and development. Of course, each individual baby is different, but these guidelines are still a good starting point for most babies.
Most 5 month old babies need about 15 hours of sleep in a 24 hour period, which includes both naps and overnight sleep.
Most 5 month old babies have a maximum wake time (also sometimes referred to as a “wake window”) of about 2 - 2 1/2 hours. Once awake for about 2 1/2 hours, they will become fussy and overtired if they do not quickly go to sleep. The maximum wake time is measured from the end of one period of sleep to the start of the next (ex: end of the 1st nap to beginning of 2nd nap). It’s common to see wake windows a little shorter in the morning and then a bit longer later in the day.
Many 5 month old babies have consolidated their daytime naps into 3 naps a day by this age, however, since some babies may have just gone through the 4 month sleep regression, sleep can still be a bit unpredictable for some babies at 5 months old. The total maximum nap time per day should be 4 hours, with the rest of the total sleep coming from overnight sleep.
Good News: You’re Probably On the OTher Side of the 4 Month Sleep Regression
As you may be aware, your baby has recently gone through a major biological change to their sleep patterns that is a part of normal development. This may have resulted in more overnight wakings, more tiredness, and more fussiness over the past month or so. Many refer to this challenging time as the “4 Month Sleep Regression” because sleep seems to get worse as a result of the change. If you want to learn more about the changes that have just occurred in your little one, you can read this full article on the 4 month sleep regression here. On the bright side, by 5 months, these changes have likely already occurred for your baby’s sleep, so things should only get easier from here!
With newly mature sleep cycles and additional developmental milestones, there are some additional strategies for improving your baby’s sleep that are now available to you! Creating a daily schedule that works for your family as well as some of the other tips below will help improve sleep for your baby and your wh0le family.
5 Month Old Sample Sleep Schedule
Here is what a typical daily sleep schedule, including both naps and overnight sleep, may look like for a 5 month old baby. Keep in mind that the schedule can vary depending on the family’s schedule (ex: preferred morning wake time). Feel free to adjust the specific times of this schedule to meet your needs, and be sure to take a look at the tips below to help you and baby have a great sleep experience at 5 months old.
7:00am - morning wake up
9:00am - nap #1
12:30pm - nap #2
4:00pm - nap #3
7:30pm - bedtime
It’s important to remember that the schedule for a 5 month old baby can vary from day to day. Remember to focus not just on the clock but also on cues for sleepiness and hunger, wake windows, and your baby’s nap lengths that specific day so that you can adjust the schedule as needed.
How To Implement Your 5 Month Old Sleep Schedule
To customize this schedule for your baby and family, I recommend you first decide what time you want to start your baby’s day. You can then build the rest of the schedule based on the preferred morning wake time. You can adjust the 7:00am wake time in the example above to whatever works best for your family and routine.
The timing of the final nap of the day is very important. You want to be sure the wake window between the end of the last nap and your target bedtime is the full length of the recommended wake window, 2 - 2 1/2 hours. This might mean you have to wake your baby up from their last nap to ensure they don’t sleep too close to bedtime.
5 months old is a great age to implement a bedtime routine if you have not done so already. By this age, babies are able to recognize patterns and will benefit from the consistency and familiarity of a routine. A bedtime routine becomes a strong cue that it’s time for sleep and a positive sleep association for your baby.
Life (and sleep!) can still be a bit unpredictable at 5 months old, but by implementing a daily schedule, it can get better and much more predictable soon. Be sure to follow wake windows, watch for cues for tiredness and hunger, and adjust the schedule based on your baby’s naps that day. A flexible mindset and approach to baby sleep at 5 months is incredibly important!
Baby Development at 5 months old
It’s helpful to understand a few of the key developmental milestones that your baby is going through at this age. As you undoubtedly learned by now, change in baby’s development is both frequent and exciting, with wonderful new joys (and occasionally challenges) each day. Occasionally, these milestones impact their sleep. Here are some milestones you may see around 5 months old:
Roll, Baby, Roll: it’s likely that by now your baby has mastered rolling at least one way, and perhaps both ways. This is one milestone that can definitely impact sleep as your baby may choose to practice their new skill repeatedly upon being put down for naps or nighttime sleep (which is why timing naps and bedtime at optimal wake windows is important!)
Baby Is Getting Stronger At Supported Sitting: you baby has developed good head and neck control and is likely getting better at sitting with support as they gain strength. Sitting upright unassisted is not too far away!
Social Development Continues: your baby is likely now using more sounds to communicate, including babbling and cooing. They are also using more facial expressions and are likely trying to mimic yours!
Hand Eye Coordination Is Improving: your baby is likely frequently practicing skills requiring more coordination including bringing toys or objects to their mouth as well as passing objects from one hand to the other. They will continue to improve at this over the coming weeks and months.
What If We’re Really Struggling With Sleep And Need mOre Help?
Now that your baby is 5 months old, formal sleep training becomes an option if you are concerned that your baby is struggling with sleep and isn’t sleeping through the night.
I work to support families one-on-one with a customized sleep plan that aligns with your individual values, preferences, lifestyles, and schedule. With customized support including multiple coaching calls with me and a plan created just for you, your baby will be getting 10+ hours of overnight sleep within a few weeks. You will have a personalized daytime routine that fits your schedule and lifestyle, specific age-appropriate guidance and strategies to help your baby sleep better, and tips for navigating future disruptions to sleep should they occur as your baby gets older.
Click here to learn more and see if this is a fit for you and your family.
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