When your baby is 7 months old, their sleep routine typically involves having three naps a day. Your baby needs about 3 hours of daytime naps in total and around 11-12 hours of sleep overnight.

Instead of providing fixed sample schedules, it's more helpful to follow a flexible schedule based on your baby's age-appropriate awake times. This approach recognises that you can't always control the exact length of your baby's naps. For instance, unexpected wake-ups due to nappy changes may disrupt the planned schedule. By adopting a flexible schedule, you develop parenting skills to handle unforeseen situations.

At 7 months, some babies may start showing signs of transitioning from 3 naps to 2 naps, which can be challenging for parents. The readiness to drop a nap may be indicated by your baby staying awake comfortably for longer periods, taking longer naps, and consolidating nap times.

The 7-month-old nap schedule can vary significantly from day to day. Some days your baby may take 3 naps, and other days they may take 2 naps. It often takes 1-2 weeks for a child to fully transition to 2 naps.

Signs that your baby may be ready to drop a nap include:

1. Being able to comfortably stay awake for longer stretches, approaching 3 hours.
2. Taking longer naps, spreading the 2-3 hours over 2 naps instead of 3.

Here's a sample sleep schedule:

- 6:30 am: Wake Up and Feed
- 7:30 am: Breakfast - Solid #1
- 9:00 am: Nap 1 - 45 minutes to 1 hour
- 9:45 am: Wake up from the nap
- 10:30 am: Feed
- 11:30 am: Lunch - Solid #2
- 12:30 pm: Nap 2 - 1 to 1.5 hours
- 1:30 pm: Wake up - 1-hour nap
- 2:30 pm: Feed
- 4:15 pm: Nap 3 - cat nap
- 4:45 pm: Wake Up
- 6:30 pm: Feed
- 7:00 pm: Top up Feed before bedtime routine
- 7:20 pm: Begin bedtime routine
- 7:30 pm: Put down in crib
- 7:45 pm: Asleep

Overnight, breastfed babies may have 0-1 night feed between 1 and 4 am, while formula-fed babies typically get 25-30 oz during the day with no night feeds.

Be aware of early morning wake-ups around 5 am, which can be caused by not adjusting bedtime after dropping the third nap or a too-bright room. Use blackout blinds to block out light, and if early wake-ups persist, try shortening the time interval before bedtime to not exceed 3 hours. Remember, well-rested babies tend to sleep better, so maintaining a balanced sleep schedule is key.