Sleep Training 101: Creating a Gentle Routine for Your 6-Month-Old

Have you ever rocked your baby to sleep, set them gently down in their crib, only for them to wake minutes later wide-eyed and ready to start the night over? You’re not alone. At around six months, many babies begin to show signs they’re ready for longer stretches of independent sleep, but that doesn’t mean it has to involve tears or strict routines.

This guide is for the mamas (and papas) who are ready to explore sleep training with a soft heart. It’s all about creating a consistent, loving sleep environment that helps your baby feel safe enough to rest and gives you a chance to rest too. Below, we’ll walk through everything from readiness signs and gentle methods to troubleshooting hiccups and creating a nighttime rhythm that works for your baby.

Sleep training is the practice of helping your baby learn to fall asleep and stay asleep independently. At six months old, most babies are developmentally ready to begin this process, especially when they’re feeding well during the day, gaining weight steadily, and showing early signs of self-soothing.

Sleep training does not mean leaving your baby to cry endlessly. In fact, there are many approaches; ranging from more traditional to gentle that allow for responsiveness and comfort. Common sleep training philosophies include:

• Cry-It-Out (Extinction): Leaving baby to fall asleep on their own, without intervention. This method can work for some families but is not for everyone.
  
  

• Ferber Method (Graduated Extinction): Letting baby cry for short, increasing intervals while checking in briefly.
  
  

• Gentle Sleep Training: Includes nurturing approaches like the Chair Method, Pick-Up/Put-Down, and Gradual Fading.
  
  

The goal is to teach your baby to self-soothe while still feeling secure. There’s no one-size-fits-all method, and your instincts as a parent matter. What’s most important is consistency and tuning in to what your baby is telling you.

Before you start, it helps to know whether your baby is truly ready for sleep training. Around 4 to 6 months ( 1). Look for these readiness cues:

Stable night feeds: Your baby may no longer need to feed overnight (check with your pediatrician first).

• Predictable nap patterns: Your baby is starting to take 2–3 naps a day with some regularity.
  
  

• Self-soothing behaviors: You might notice your baby sucking on fingers, rubbing their face, or turning their head side to side to fall asleep.
  
  

• Weight gain and growth milestones: Your baby is healthy, growing steadily, and meeting developmental cues.
  
  

• Parental readiness: You’re feeling ready to commit to a sleep plan with calm, loving consistency.
  
  

Pro Tip: If your baby is going through teething, illness, or a major developmental leap (hello, rolling and crawling!), you might want to wait a week or two before starting sleep training.

Every baby is different, but here’s a sample daily routine that many 6-month-olds thrive on:

Total sleep needed: 14–15 hours/day

• Night sleep: 10–11 hours
  
  

• Daytime naps: 3–4 hours (2–3 naps)
  
  

Example Sleep Schedule:

• 7:00 AM – Wake + Feed
  
  
• 9:00 AM – Nap #1 (45 min to 1.5 hrs)
  
  
• 11:00 AM – Feed + Play
  
  
• 1:30 PM – Nap #2 (1 to 1.5 hrs)
  
  
• 3:00 PM – Feed + Play
  
  
• 4:30 PM – Optional Catnap (30–45 min)
  
  
• 6:30 PM – Bedtime Routine (bath, feed, story, cuddles)
  
  
• 7:00 PM – Bedtime
  
  

Remember: Routines should flow with your baby’s natural cues. This schedule is a guide, not a rule.

If the idea of letting your baby cry feels too harsh, you’re not alone. These gentle, connection-first methods help babies learn to fall asleep on their own while still feeling secure and supported.

Best for: Babies who need close contact and comfort

How to do it:

1. Put your baby down drowsy but awake.
   
   

2. If they cry, pick them up and soothe until calm.
   
   

3. Place them back in the crib.
   
   

4. Repeat until they fall asleep on their own.
   
   

This method takes time and patience, but it helps your baby learn to self-soothe with your support.

Best for: Parents who want to stay close by without intervening too much

How to do it:

1. Place baby in the crib drowsy but awake.
   
   

2. Sit in a chair next to the crib. Stay quiet and calm.
   
   

3. Gradually move the chair further away each night until you’re out of the room.
   
   

This works well for babies with separation anxiety or who get overstimulated with too much interaction.

Best for: Babies who are used to being rocked or fed to sleep

How to do it:

1. Gradually reduce the time you spend rocking, nursing, or patting.
   
   

2. Each night, put your baby down a little more awake.
   
   

3. Offer comfort in small ways, and slowly step back.
   
   

This is a wonderful choice if you want to make slow, gentle progress without a big disruption.

Sleep training isn’t always a straight line. Some days will feel easier than others. Here are a few challenges you might face, and what to try:

Growth spurts: Your baby may need more comfort and feedings. Be flexible, then return to your routine.

Teething: A little extra support is okay during rough nights. Pain relief (like teething gel or cold washcloth) might help.

Developmental leaps: Sleep regressions often align with milestones like rolling, sitting, or crawling. Stick to your routine and know it’s temporary.

Early wakings: Try pushing bedtime slightly earlier, or check the room for light, noise, or temperature disruptions.

Short naps: Make sure wake windows are age-appropriate. Too tired or not tired enough = short nap.

Reminder: You don’t have to be perfect. Progress over perfection, always.

Creating a safe sleep environment is just as important as building a routine. Here’s how to do both:

• Always place baby on their back to sleep.
  
  

• Use a firm, flat mattress in a crib with no bumpers, pillows, or blankets.
  
  

• Dress baby in a breathable sleep sack or footie pajamas.
  
  

• Keep the room cool, dark, and quiet (white noise is helpful).
  
  

• Avoid weighted blankets unless cleared by your pediatrician.
  
  

Talk to your pediatrician if your baby is waking excessively or you have concerns about weight, feeding, or development (2).

Sleep training your 6-month-old doesn’t have to be rigid or tear-filled. With a gentle, responsive approach, you can help your baby learn the skills they need to sleep more soundly while still meeting their needs with love.

Whether you choose to stay close, pick up and soothe, or take baby steps away from rocking to sleep, your consistency and calm will make the biggest difference.

And when in doubt? Trust your gut. You know your baby best.

Resources

1. Sleepfoundation, baby sleep training.

2. Cleveland clinic, when and how to sleep train your baby