The Quick Answer
An 8 month old usually takes 2 to 3 naps for a total of 2 to 3 hours of daytime sleep, plus 11 to 12 hours overnight. The wake window is about 3 hours, and most babies are moving to three meals of solids. Eight months is the average age for dropping from 3 naps to 2, so below you'll find a sample day on 2 naps and what to watch for if you're still on 3.
Parents often ask me for an 8 month old sleep schedule. I understand why. But I don't love fixed schedules where 9:00 a.m. is nap time every day. They assume you can control how long your baby naps, and often you can't. What do you do when your baby poops herself awake halfway through a nap? Keep a tired baby up until the "official" next nap, or put her down early?
I'm Sarah Mitchell, founder of Helping Babies Sleep and author of The Helping Babies Sleep Method. Before 2 naps, I teach a flexible schedule, part of the timing pillar of The Helping Babies Sleep Method. Once your baby is consistently taking 2 naps, which can happen anytime between 7 and 10 months, babies can handle more of a set, on-the-clock schedule. Eight months is often when that starts.
What's Happening at 8 Months?
- The 3 to 2 nap transition. Eight months is the average age, and it can be a hard one, because bedtime often seems too early to parents for a while.
- Wake windows reach about 3 hours.
- Three meals of solids for many babies.
- Teething is common and can cause early wake-ups, which can keep you stuck on 3 naps.
- Big developmental leaps like crawling and pulling to stand. Read more about the 8 month sleep regression.
If nights have been broken since around 4 months, that's usually not a new problem. The 4 month sleep regression permanently changed how your baby sleeps, and many families are still feeling it at 8 months.
How Much Sleep Does an 8 Month Old Need?
- Wake window: about 3 hours
- Naps: 2 to 3
- Daytime sleep: 2 to 3 hours (on 2 naps, a total of 1.5 to 3 hours is the goal)
- Night sleep: 11 to 12 hours
- Total sleep: about 14 to 14.5 hours in 24 hours
- Meals: often three meals of solids, plus milk feeds
- Night feeds: 0 or 1
See how this compares with every other age in Wake Windows by Age.
Sample 8 Month Old Sleep Schedule on 2 Naps
Here's a sample day from my book. Use it to see how the intervals fit together, not as a timetable to match to the minute.
| Time | What happens | Interval | Notes |
|---|---|---|---|
| 6:30 a.m. | Wake up, milk feed #1 | Should be your biggest feed of the day. | |
| 8:00 a.m. | Solids #1 (breakfast) | 1.5 hr after milk | |
| 9:30 a.m. | Nap 1, asleep (about 1 hr) | 3 hr awake | Ideally over 1 hour. |
| 10:30 a.m. | Wake up, milk feed #2 | 4 hr since last feed | |
| 12:00 p.m. | Solids #2 (lunch) | 1.5 hr after milk | |
| 1:45 p.m. | Nap 2, asleep (about 1 hr 45 min) | 3 hr 15 min awake | Stretched a little so bedtime isn't too early. |
| 3:30 p.m. | Wake up, milk feed #3 | 5 hr | |
| 5:00 p.m. | Solids #3 (dinner) | 1.5 hr after milk | |
| 6:00 p.m. | Milk feed #4 | Fed a little early to keep it away from bedtime. | |
| 6:45 p.m. | Asleep for the night | 3 hr 15 min awake | Bedtime follows the last nap. |
| Overnight | One night feed, if needed | Many babies need none. See feeding below. |
What's important in this schedule: about 3 hours awake between sleeps, a little longer before the second nap so bedtime isn't too early, solids spaced about 1.5 hours after milk, and the last milk feed kept away from bedtime. What's not important: the exact clock times. Nap lengths vary, too. Sometimes the first nap is 1 hour and the second is 2 hours. Sometimes both are 1.5 hours.
Still on 3 Naps at 8 Months?
That's fine, and it's common. On 3 naps, the wake windows are still about 3 hours, but the naps tend to be shorter, and the third nap gets pushed later and later. In the 3-nap sample day in my book, that last nap starts at 5:25 p.m. and bedtime lands at 8:30 p.m.
That late bedtime is the signal. Most babies still wake between 6:00 and 7:00 a.m. because of their body clock, so an 8:30 p.m. bedtime leaves less than 11 hours overnight. If your naps or wake windows are shorter, bedtime will be earlier, but the pattern is the same.
The 3 to 2 Nap Transition
Here's how to know your baby is getting ready:
- Bedtime is past 8:00 p.m. That cuts into night sleep, because your baby still wakes up early and doesn't sleep in.
- The last nap starts at 5:00 p.m. or later. That nap is essentially stealing sleep from the night.
To help your baby move from 3 short naps to 2 longer ones:
- Stretch wake windows in 15-minute steps. Gradually push your baby to stay up a little longer before each nap, rather than ending up with a 4-hour stretch before bed. Here's how wake windows grow by age.
- Don't start the first nap too early. An early first nap shifts the whole day earlier and usually forces a third nap. Shifting the morning nap slightly later helps every nap after it shift later too.
- Work toward 2 naps longer than an hour each, ideally 1.5 hours each, or 1 hour and then 2 hours.
- Accept an earlier bedtime for a while. If your baby wakes from the second nap around 2:00 p.m., making it to bedtime is a stretch. Move bedtime earlier rather than adding a fourth hour awake.
My full guide is The 3-2 Nap Transition: 7 to 10 Months, one of the most-read posts on our blog.
Feeding and Solids at 8 Months
Intentional feeding is the third pillar of The Helping Babies Sleep Method.
- Make the first milk feed of the day the biggest.
- Three meals of solids, each about 1.5 hours after a milk feed, so your baby still takes a full milk feed.
- Keep the last milk feed away from bedtime, so feeding doesn't become part of falling asleep.
- Night feeds: many formula-fed babies drinking 25 to 30 ounces during the day sleep through the night without feeding. Some breastfed babies sleep 11 hours without eating; many still take 1 night feed.
For how daytime feeding shapes nights, see The Feeding and Sleep Connection and The Snacking Cycle. These guidelines apply to babies who are gaining weight well; check with your pediatrician if you have concerns.
Struggling Beyond Schedule Tweaks?
Does your 8 month old still wake up in the night? Once over 11 hours isn't uncommon. More than that, and you probably have a sleep association, where your baby is looking for you to help them fall back to sleep. If that's working for your family, that's cool with me. But if you want to sleep through the night again, I can help.
Since the 4 month sleep regression, your baby surfaces briefly between sleep cycles all night. If they fall asleep feeding or being rocked, they'll look for the same help each time. A good schedule makes everything easier, but timing is only one of five pillars in The Helping Babies Sleep Method. Self-Soothing Skills and Why Your Child Needs Them explains the missing piece, and The Two Phases of Sleep Training explains how we sequence it. If you think teething is behind it, read The Truth About Teething and Sleep Training.
My bestselling book has step-by-step instructions, and it's available on Amazon or Audible: The Helping Babies Sleep Method: The Art and Science of Teaching Your Baby to Sleep. It's a great reference for babies 4 weeks to 24 months.
Setting Up the Sleep Space
One other helpful thing I've found is darkening the room. I don't nap well in a bright room, so why would I expect my baby to? I love SleepOut curtains; use my code helpingbabiessleep for 10% off SleepOut Curtains. See why I love a wool sleep sack, the full baby sleep environment checklist, and what to do if your baby is waking up too early.
What Comes Next
At 9 months, wake windows stay around 3 hours, two snacks join the three meals, and most babies can sleep 11 to 12 hours without a night feed. See the 9 month old sleep schedule, or look back at the 7 month old sleep schedule. If sleep suddenly falls apart, read how to tell a regression from a schedule problem.
Sleep Help in Palo Alto and the Bay Area
The 3 to 2 nap transition is one of the most common reasons families with an 8 month old reach out to us. We help parents across Palo Alto, Menlo Park, Mountain View, Los Altos, Sunnyvale, Cupertino and San Jose, and coach families virtually anywhere.
- Want the wake window chart? Download the free Sleep Chart →
- Not sure where to start? Take the free Sleep Quiz →
- Baby 4 to 24 months? Explore baby sleep coaching →
- Prefer to learn on your own time? Try the Baby Online Class →
- Ready to talk? Book your intro call →
Frequently Asked Questions About the 8 Month Old Sleep Schedule
How many naps does an 8 month old take?
Most 8 month olds take 2 or 3 naps, for a total of about 2 to 3 hours of daytime sleep. Eight months is the average age for the 3 to 2 nap transition, though anywhere from 7 to 10 months is normal.
What is the wake window for an 8 month old?
About 3 hours between sleeps, measured from when your baby wakes up to when they're back asleep. During the move to 2 naps, the stretch before the second nap or before bed is often a little longer, around 3 hours 15 minutes.
What time should an 8 month old go to bed?
Count about 3 hours from when your baby wakes from the last nap. On 2 naps, that often means a bedtime between about 6:30 and 7:30 p.m. Right after dropping the third nap, bedtime may feel early. That's normal, and it moves later again as naps lengthen.
How do I know my 8 month old is ready for 2 naps?
Two signs: bedtime is creeping past 8:00 p.m., or the last nap is starting at 5:00 p.m. or later. Either way, the third nap is stealing sleep from the night. Your baby also needs to be able to stay awake close to 3 hours, with naps longer than an hour each.
Does an 8 month old still need a night feed?
Many formula-fed babies drinking 25 to 30 ounces during the day sleep through the night without a feed. Some breastfed babies sleep 11 hours without eating, and many still take 1 night feed. Check with your pediatrician if you have any concerns about weight gain.
Is it normal for an 8 month old to wake at night?
Waking once over 11 hours isn't uncommon. If your baby wakes more than that, it's usually a sleep association: your baby is looking for you to help them fall back to sleep the same way they fell asleep at bedtime.
Why does my 8 month old wake up early?
At this age, the most common reasons are a bedtime that comes too long after the last nap, a room that's too bright in the morning, and teething. Early wake-ups can also keep you stuck on 3 naps, because a baby who wakes at 5:00 a.m. needs an extra nap to get through the day.
Keep Reading
- Wake Windows by Age: A Simple Guide for Parents
- The Helping Babies Sleep Method: The Complete Overview
- The 3-2 Nap Transition: 7 to 10 Months
- 8 Month Sleep Regression: Causes, Signs and How to Deal with It
- 4-Month Sleep Regression: Causes, Signs, and How to Navigate It
- 7 Month Old Sleep Schedule
- 9 Month Old Sleep Schedule
About the Author
Sarah Mitchell, BKin, DC (retired) is the founder of Helping Babies Sleep, a Bay Area sleep consulting agency based in Palo Alto, and the author of the Amazon bestseller The Helping Babies Sleep Method: The Art and Science of Teaching Your Baby to Sleep. A retired chiropractor, Certified Lactation Counselor, RIE Foundations graduate and member of the Society of Behavioral Sleep Medicine, she has supported more than 1,000 families over 13 years.
Sources
- Sarah Mitchell, The Helping Babies Sleep Method, Chapter 4: Babies (4 to 24 Months), Eight-Month Schedules on Three and Two Naps; The 3-2 Nap Transition.
- Paruthi S, et al. Recommended amount of sleep for pediatric populations. Journal of Clinical Sleep Medicine, 2016. PubMed
- American Academy of Pediatrics, HealthyChildren.org: A Parent's Guide to Safe Sleep
