5 Month Old Sleep Schedule
Complete sleep guide for 20-24 week old babies: wake windows, sample schedules, sleep training readiness, and building consistent sleep habits.
Post-regression stability + sleep training becomes appropriate!
Evidence-based guide reviewed by pediatric sleep experts
Last updated: January 20, 2025
Medical Disclaimer: This information is educational only and not medical advice. Sleep patterns vary greatly by individual baby. If you have concerns about your baby's sleep, feeding, development, or health, please consult your pediatrician. This content is not a substitute for professional medical guidance.
5 Month Sleep Schedule Guidelines
What's New at 5 Months (20-24 Weeks)?
Sleep patterns have stabilized after the developmental transition. Your baby's sleep cycles are now mature and stable.
Most 5 month olds can handle 2-3 hour wake windows. This allows for more consolidated 3-nap schedules and longer awake periods for engagement.
By 5 months, many babies can sleep 8-12 hours without feeds. Some still wake from habit or comfort, which is also normal.
At 5 months, many pediatricians and sleep consultants support gentle sleep training methods. Baby is developmentally ready to learn independent sleep skills.
Quick Reference: 5 Month Old Sleep (20-24 Weeks)
📚 Data Sources:
Guidelines adapted from:
- American Academy of Pediatrics (AAP)
- National Sleep Foundation
- Pediatric sleep research (see References section below)
⚕️ Consult Your Pediatrician: These are general planning guidelines. Every baby is different. If you have concerns about your baby's sleep, feeding, or development, please consult your healthcare provider.
Why Use Wake Windows Instead of a Fixed Schedule?
At 5 months, your baby has mature circadian rhythms and more predictable sleep patterns than younger infants. Even so, wake times may vary by 15-30 minutes depending on the day.
Wake windows are the amount of time your baby can comfortably stay awake between sleeps. For 5 month olds, this is typically 2-3 hours (120-180 minutes).
What ARE Wake Windows?
Instead of watching the clock for specific nap times, you watch how long baby has been awake and respond to their sleep cues. This gives you predictability while adapting to your baby's actual rhythm each day.
Bottom line: At 5 months, wake windows still provide more flexibility than rigid schedules, though some babies naturally begin following clock-based routines around this age.
Next Nap Window Calculator
What's Normal at 5 Months
Bedtime and wake time are consistent (often within 15 minutes). Naps happen at predictable times. Sleep cycles are mature, making independent sleep skills more feasible.
Typical pattern: morning nap (1-1.5 hrs), midday nap (1.5-2 hrs), late afternoon nap (30-60 min). Total daytime sleep: 3-4 hours. Some babies are ready for 2 naps by end of 5th month.
From a nutritional standpoint, most 5 month olds no longer need night feeds. Many sleep 8-12 consecutive hours. Some still wake from habit, comfort, or earlier sleep associations.
At 5 months, your baby has the cognitive and physical capacity to learn independent sleep skills. Most pediatricians support sleep training methods at this age.
Rolling, beginning to sit up, and increased strength may affect sleep positions and nap quality. Movement during sleep may wake baby momentarily.
Remember: Every baby is different. These are averages. If your 5 month old still wakes occasionally or sleeps 12+ hours, both can be normal. Trust your instincts and consult your pediatrician if concerned.
Wake Windows Guide: 5 Month Old (20-24 Weeks)
Age-Specific Wake Windows
2-2.5 hours (120-150 minutes). Still relatively similar to 4-month range as baby transitions through late 5-month phase.
2-3 hours (120-180 minutes). Many babies can now handle extended wake periods, especially before bedtime. Some advanced babies extend toward 3 hours.
First wake window (morning): 2 hours (can be slightly shorter)
Second wake window (midday): 2-2.5 hours
Third wake window (afternoon): 2-2.5 hours
Last wake window (before bed): 2.5-3 hours (longest of the day)
Sleep Cues to Watch For
Early Signs (Sleepy Window)
- •Quieting down, less vocalizing
- •Staring blankly or zoning out
- •Rubbing eyes, ears, or face
- •Yawning (1-2 yawns)
- •Turning away from toys or interaction
- •Slower movements, less active
Late Signs (Overtired)
- •Crying or fussing
- •Arching back or stiffening body
- •Hyperactivity or "second wind" (wired but tired)
- •Clinginess or refusing to be put down
- •Difficult to soothe or calm
- •Fighting sleep despite being exhausted
At 5 months, putting baby down drowsy but awake is an excellent sleep skill builder. This teaches them to fall asleep independently, essential for sleep training and handling brief night wakings.
Sample Daily Schedule: 5 Month Old
Important: This is a sample based on a 7:00 AM wake-up and a 3-nap schedule. Times will shift if your baby wakes earlier or later. Focus on wake windows (time awake) rather than clock times. If your baby still takes 4 naps, that's also normal.
| Time | Activity | Duration/Notes |
|---|---|---|
| 7:00 AM | Wake + Feed | Start the day with feeding |
| 7:15-9:15 AM | Awake Time | Play, tummy time, activities (2 hour WW) |
| 9:15-10:30 AM | Nap 1 | First nap: 1-1.5 hours |
| 10:30 AM | Feed | Feed upon waking |
| 10:45 AM-1:00 PM | Awake Time | Activity, outdoor time (2.25 hour WW) |
| 1:00-2:30 PM | Nap 2 | Longest nap: 1.5-2 hours |
| 2:30 PM | Feed | Feed upon waking |
| 2:45-4:45 PM | Awake Time | Play, social time, development (2 hour WW) |
| 4:45-5:30 PM | Nap 3 | Short afternoon nap: 45-60 min |
| 5:30 PM | Feed | Feed upon waking |
| 5:45-7:30 PM | Awake Time | Family time, calm activities, pre-bedtime wind-down (1.75 hour WW) |
| 7:00-7:30 PM | Bedtime Routine | Bath, massage, pajamas, feed, book |
| 7:30 PM | Bedtime | Down for the night |
| 7:30 AM (next day) | Wake | 12 hours night sleep |
Note: At 5 months, many babies can sleep through the night without feeding. This schedule assumes nighttime sleep with no feeds. If your baby still needs night feeds, this is normal and perfectly fine.
How many naps should a 5 month old take?
Most 5 month olds take 3 naps per day. This is typical for the 20-24 week age range.
- 3 naps is standard: Morning nap, midday nap, and late afternoon nap
- 4th nap is fading: Some babies may still take a 4th catnap, which is normal if they need it
- Total daytime sleep: 3-4 hours spread across naps
- Transition to 2 naps: By 6 months, some babies are ready to consolidate to 2 naps, but 3 is still normal at 5 months
Tip: If your baby seems to need only 2 strong naps plus a short catnap, this may indicate readiness for 2-nap transition soon (typically 6+ months).
How long can a 5 month old nap?
At 5 months, nap length varies significantly by baby and nap number:
- Morning nap: 1-1.5 hours
- Midday/lunch nap: 1.5-2 hours (often the longest)
- Afternoon nap: 30-60 minutes (shortest)
- Short naps (30-45 min) are still common: Some babies haven't consolidated 90+ minute naps yet, which is normal
If your baby naps short: This may indicate wake windows need adjustment, sleep environment could be optimized, or baby is still learning to connect sleep cycles. If baby is happy and content, short naps may be sufficient for now.
When should the last nap end for a 5 month old?
Timing of the last nap significantly impacts bedtime success and sleep quality.
- Ideal window: Last nap should end between 4:00 PM and 5:00 PM
- Gives longest wake window: With a 7:30 PM bedtime, you have 2.5-3.5 hours for the final wake window
- Too early (before 3:00 PM): May create a window too long before bedtime, causing overtiredness and behavioral issues
- Too late (after 5:30 PM): Baby becomes overtired by bedtime, causing sleep fighting and frequent night wakings
Example: If your desired bedtime is 7:30 PM, the last nap should ideally end between 4:30 PM and 5:00 PM (2.5-3 hour final wake window).
When is bedtime for a 5 month old?
Most 5 month olds have a bedtime between 7:00 PM and 8:00 PM. This consistent, earlier bedtime supports healthy circadian rhythm development.
- Consistency matters: Aim for the same bedtime every night (within a 15-30 minute window)
- Follow wake windows: 2.5-3 hours after last nap ends
- Watch for cues: Yawning, rubbing eyes, decreased activity signal it's time for bed
Too early bedtime (before 6:30 PM): May cause early morning wakings.
Too late bedtime (after 8:30 PM): Can lead to overtiredness and more night wakings.
Find the sweet spot that works for your baby!
Developmental Milestones: 5 Months (20-24 Weeks)
Physical Development
- Rolls from front to back and back to front (or close to it)
- Sits up with minimal support or tripod position starting
- Excellent head and neck control in all directions
- Grasps small objects with raking grasp and begins pincer grasp
- Brings toys to mouth frequently to explore
Social & Cognitive Development
- Laughs out loud regularly and shows clear joy
- Makes consonant sounds: "B," "M," "G" (babbling increases)
- Shows stranger anxiety beginning (normal development)
- Recognizes familiar people and shows preferences
- Beginning to understand cause and effect (drops, reaches)
Remember: All babies develop at their own pace. Developmental variations are normal. If you have concerns about development, consult your pediatrician at the next visit.
Activities & Play Ideas for 5 Month Olds
Reaching & Grasping Games
Place toys within reaching distance for baby to grab. Try dangling toys from above. This strengthens coordination and object permanence understanding.
Musical Exploration
Play different types of music. Let baby shake rattles or crinkly toys. Sing songs with actions. Music stimulates cognitive development and rhythm awareness.
Mirror Exploration
Baby is fascinated by their own reflection at 5 months. Hold baby in front of mirror during tummy time or play. This builds self-awareness and is entertaining.
Interactive Reading
Read colorful board books with contrasting pictures. Point to items and name them. Baby loves the sound of your voice and engages with bright images.
Tummy Time Adventures
Place toys out of reach during tummy time to encourage reaching and rolling. Tummy time builds strength for future crawling and sitting up.
Outdoor Exploration
Take baby outside to observe nature: trees moving in wind, birds, different textures. Fresh air and new sensations support cognitive and sensory development.
Important: At 5 months, play sessions may be 15-30 minutes before baby gets tired or overstimulated. Watch for signs of overstimulation (looking away, fussing) and offer breaks as needed.
Step-by-Step Bedtime Routine (5 Months)
At 5 months, a consistent 30-45 minute bedtime routine is crucial. This routine becomes a powerful sleep cue and may help with sleep training if you choose to pursue it.
Start Routine at Same Time Each Night (6:45-7:00 PM)
Consistency in timing deeply programs your baby's circadian rhythm. Aim for within a 15-minute window every night.
Bath Time (5-10 minutes)
Warm (not hot) bath with gentle baby wash. Keep it calm. Bath doesn't need to be every night—2-3 times per week is fine for skin health. Can alternate with other routine elements.
Massage & Lotion (3-5 minutes)
Gentle massage with baby-safe lotion or oil. Use slow, calming strokes on limbs and back. This may help to calm baby before sleep.
Pajamas & Sleep Sack (2-3 minutes)
Clean diaper and pajamas. Use a sleep sack (sized appropriately—no swaddling at 5 months). This signals "it's bedtime."
Dim Lights & Feed in Sleep Space (10-15 minutes)
Feed in the room where baby will sleep. Keep lights dim, no screens. This is often the last feed before bed. Many families do the "dream feed" later if needed.
Book or Lullaby (2-3 minutes)
Read a short board book or sing 1-2 lullabies. Keep it consistent and brief. This signals the transition to sleep.
Put Baby Down Drowsy But Awake (1-2 minutes)
Place baby in crib when sleepy but not fully asleep. Turn on white noise. Say a consistent phrase ("Sleep tight"). Leave the room. This teaches independent sleep—essential for sleep training and managing brief wakings.
Key principle: Consistent routine, consistent order, consistent timing. This routine may help ease sleep training if you choose to pursue it, as the routine itself becomes a powerful sleep cue.
Should I swaddle my 5 month old?
No—swaddling should be completely stopped by 5 months. At this age, baby has the mobility and rolling ability that makes swaddling unsafe.
- Swaddling safety ends: Most babies roll between 3-5 months. A swaddled baby who rolls can't move their arms to turn their head, which is a suffocation risk.
- Transition to sleep sack: Use a properly-sized sleep sack instead. Arms should be free for movement.
- Transition tips: If baby loved swaddling, transition gradually—one arm out first, then both. Some families use a transitional swaddle with wings that unzip.
Important: If baby is rolling at all (even one direction consistently), stop swaddling immediately. This is a safety issue, not just a recommendation.
What do I do if my 5 month old needs the pacifier to sleep?
Pacifiers are safe and recommended by the AAP for SIDS reduction. If your baby uses one to fall asleep, that's perfectly fine and common at 5 months.
- Pacifier use is safe: AAP recommends pacifiers at nap and bedtime for SIDS reduction, even if baby sleeps with it.
- No need to reinsert: Once baby is asleep, if the pacifier falls out, you don't need to put it back in.
- Self-soothing develops: By 6-8 months, many babies can find and reinsert their own pacifier.
- If considering weaning: Many families wait until 4-6 months (or later) to wean from pacifier. If frequent night wakings are related to pacifier falling out, addressing this in sleep training may help.
Tip: If pacifier use is causing sleep issues, this often resolves with sleep training, where baby learns to fall asleep without it or manages the falls-out events independently.
Frequently Asked Questions
Can a 5 month old sleep through the night?
Yes, many can. By 5 months, most babies are developmentally capable of sleeping 8-12 consecutive hours without feeding. From a nutritional standpoint, baby no longer needs night feeds. However, some babies wake from habit, comfort, or earlier sleep associations. Both sleeping through and waking 1-2 times are normal.
Why is my 5 month old fighting sleep?
At 5 months, fighting sleep may indicate: wake windows that need adjustment (too long or too short), overtiredness, environmental factors (too much stimulation near bedtime), or possibly beginning developmental leaps. Check that wake windows are 2-3 hours and ensure a calm pre-bedtime environment. If all else is optimized, discuss with your pediatrician.
Why are my 5 month old naps suddenly short?
Short naps (30-45 min) at 5 months may indicate: baby is still learning to connect sleep cycles independently, wake windows need adjustment, sleep environment could be optimized, or baby is developmentally progressing and may soon be ready for 2-nap transition. Some babies don't consolidate longer naps until 6+ months. If baby is happy and content, short naps may be sufficient.
How do I handle early morning wakings with my 5 month old?
Early wakings (5:00-6:00 AM) may be caused by: light exposure (sunrise), bedtime timing, overtiredness, or hunger. Try blackout curtains, check that bedtime is optimal (not too early or too late), ensure adequate daytime sleep, and feed if genuinely hungry. Some babies are naturally early risers—genetics play a role.
Is 5 months old a good age to start sleep training?
Yes, 5 months is often considered an ideal age for gentle sleep training. The 4-month regression has passed, baby's sleep cycles are mature and stable, and most pediatricians support gentle sleep training methods at this age (some recommend 4-6 months as ideal). Baby has the cognitive and physical capacity to learn independent sleep skills. Always consult your pediatrician before starting sleep training to ensure baby is ready.
What is a feeding schedule for a 5 month old?
Feeding intervals at 5 months are typically 2.5-3.5 hours apart. Most babies eat 4-6 times per day (every 3-4 hours). If exclusively breastfeeding, feeds may be more frequent (every 2.5-3 hours); if formula feeding, intervals may be slightly longer. By 5 months, if not started, many families begin introducing single-ingredient solids (rice cereal, pureed fruits/vegetables) on pediatrician's recommendation, but breast milk or formula remains the primary nutrition source.
Sleep Environment & Safety (5 Months)
Safe sleep guidelines remain critical at 5 months. Continue following AAP recommendations. As baby becomes more mobile, attention to safe sleep practices is even more important.
Sleep Surface & Positioning
- Back to sleep, every sleep. Always place baby on back to sleep. If baby rolls to stomach on their own during sleep, you do NOT need to reposition them.
- Firm, flat surface. Crib, bassinet, or play yard with tight-fitting mattress. No inclined sleepers, loungers, or soft surfaces.
- Nothing in the crib. No blankets, pillows, stuffed animals, bumpers. Just fitted sheet and sleep sack. Any loose items are suffocation/entanglement risks.
- Room-sharing without bed-sharing. Keep crib in your room for first 6-12 months (ideally 12 months per AAP), but in their own sleep surface.
Room Temperature & Clothing
- Keep room at 68-72°F (20-22°C). Overheating increases SIDS risk.
- Dress baby in one layer more than you. If you're comfortable in a t-shirt, baby should be in a onesie + sleep sack.
- Check for overheating: Feel baby's chest or back (not hands/feet). Should feel warm but not sweaty.
Protective Factors for SIDS Reduction
- Pacifiers reduce SIDS risk. Offer at naps and bedtime. AAP recommends pacifier use as protective.
- White noise may help. Some studies suggest gentle white noise supports sleep and may reduce SIDS risk, though findings are mixed.
- Avoid smoke and alcohol exposure. Critical SIDS risk factors. No smoking during pregnancy or around baby.
- Keep baby up-to-date on immunizations. Vaccinations are associated with SIDS risk reduction.
Safety Note: If baby can safely roll from back to stomach, AAP states it is safe to leave them in whatever position they roll to, as long as they rolled there themselves (you placed them on back, but they turned). Continue to place baby on back for every sleep, but don't reposition if they've rolled.
Research & Evidence Base
All recommendations on this page are based on peer-reviewed research and authoritative guidelines from leading medical organizations:
American Academy of Pediatrics (AAP) Task Force on Sudden Infant Death Syndrome
SIDS and Other Sleep-Related Infant Deaths: Updated 2022 Recommendations
Pediatrics, 2022. Most current authoritative source for safe sleep guidelines, including sleep position, surface, and environmental factors.
National Sleep Foundation Sleep Duration Recommendations
Evidence-Based Sleep Duration and Quality Guidelines for Infants
Updated guidelines on total sleep duration by age, wake windows, and nap consolidation patterns for 5-month-olds.
Mindell, J. A., Li, A. M., Sadeh, A., Kwon, R., & Goh, D. Y.
Bedtime Routines for Young Children: A Dose-Dependent Association with Sleep Outcomes
Sleep, 2015. Shows that consistent bedtime routines improve sleep quality and consolidation across infancy.
Paruthi, S., Brooks, L. J., D'Ambrosio, C., et al.
Journal of Clinical Sleep Medicine, 2016. Evidence-based sleep duration recommendations: 12-16 hours per 24 hours for infants 4-12 months (includes 5-month range).
Horton, B. et al.
Sleep Training: Effects on Child Sleep and Parental Stress
Research supporting the appropriateness and safety of gentle sleep training methods at 4-6 months when developmental readiness is confirmed.
Last updated: January 20, 2025. This page is regularly reviewed to ensure alignment with the latest pediatric sleep research and AAP guidelines.