4 Month Old Sleep Schedule

Are you currently holding a cranky four-month-old, wondering if there’s a magical sleep schedule that will make things easier?

You might find yourself asking:

• “When does my baby need to go down for their next nap?”
• “How long should my four-month-old be awake for?”

If you’re feeling lost, you’re not alone. There’s plenty of information out there about newborn sleep schedules and six-month-old sleep schedules… but what about the unique challenges of a four-month-old?

In this blog, we’re here to give you everything you’ve been searching for! We’ll walk you through the entire 4-month-old sleep schedule, covering naps, nighttime sleep, and all the little details in between.

Quick Facts

In order to quickly understand how to implement the information in this blog post with your four month old, let’s take a look at some quick facts together.

Quick Fact #1: The 4 month sleep schedule can begin 16 weeks from their due date. 

Quick Fact #2: Aim for 4 naps per day totaling 4 hours of daytime sleep.

Quick Fact #3: 2 out of the 4 naps should be in the crib.

Quick Fact #4: Think routine, not schedule.

4 Month Old Sleep Schedule Explained

While we’re referring to a “schedule,” it’s important to note that the exact timing and length of each nap will naturally fluctuate from day to day. At this stage, your 4-month-old’s sleep “schedule” functions more as a routine than a rigid timetable.

Nighttime Sleep

At 4 months old, your baby can sleep 11-12 hours at night, with one optional night waking for a feeding.

Daytime Sleep

For naps, your 4-month-old will need about 4 hours of daytime sleep spread across 4 naps. While some naps might be an hour long, it’s more likely you’ll see a mix, such as:

• Two shorter naps (30-60 minutes).
• Two longer naps (1-2 hours).

Wake Windows

At this age, your baby should be awake no longer than 1.5-1.75 hours at a time. This wake window is typically the sweet spot, helping your baby build just enough sleep pressure to fall asleep smoothly without becoming overtired.

Rather than focusing on set nap times, we encourage you to prioritize wake windows—timing naps based on how long your baby has been awake rather than the clock.

A 4-month-old’s schedule doesn’t follow set nap times; instead, it’s built around wake windows. While the length and timing of each nap will vary slightly from day to day, the overall routine remains consistent.

Example: Morning Wake Window

If your baby starts their day at 7:00 AM, you’ll aim for a 1.5-hour wake window before offering their first nap around 8:30 AM.

Keep in mind, the morning wake window is usually the shortest wake window of the day, so adjusting accordingly can set the tone for smoother naps.

Below is a snapshot of a 4-month-old daily sleep schedule to help guide you.

The above nap schedule will serve as the rhythm for your 4-month-old throughout the day. If you’re thinking, “Am I really supposed to be chained to my house for all 4 naps?” let us reassure you: absolutely not!

Please don’t feel like you need to stay home all day. Go out and live your life—take a walk, run some errands, or meet up with a friend. Flexibility is important for both you and your baby.

Our One Recommendation

While it’s perfectly fine for some naps to happen on the go, we recommend trying to offer Nap 1 and Nap 3 in the crib. These naps are typically the most restorative and can set the tone for better overall sleep throughout the day and night.

Following this approach now will help set you up for success when it’s time to transition to a two-nap schedule later on.

If you offer Nap 1 and Nap 3 in the crib, Naps 2 and 4 can be more flexible—taken in a baby carrier, stroller, or car if you have errands to run. Independent sleep can still happen in a stroller or carrier, but we recommend focusing on independent sleep spaces rather than contact naps.

At this age, contact naps can lead to sleep disruptions, so prioritizing consistent, independent sleep spaces is key.

Honor the Wake Windows

As you implement the 4-month-old sleep schedule, stick to the 1.5-1.75 hour wake windows and avoid exceeding them. Don’t wait for your baby to yawn, rub their eyes, or show other sleepy cues—those signs often indicate they’ve already become overtired.

Instead, use the clock to guide you. Follow wake windows with fidelity, and when it’s time for your baby to nap, offer them a calm, comfortable place to sleep. This structure will help support more restorative naps and smoother nights.

When Should I Feed My 4 Month Old?

Now that we’ve covered naps and nighttime sleep, let’s dive into your baby’s feeding schedule!

First, let’s acknowledge that the “Eat-Play-Sleep” rhythm may not happen perfectly during every single wake window—and that’s okay!

For example, you might start the day with an Eat-Play-Sleep mindset, but by Nap 3, it’s already out the window. Maybe Nap 1 was a good length, but Nap 2 lasted only 20 minutes, and your baby isn’t ready to eat just yet.

Feeding Frequency

At this age, your baby should be breastfeeding or bottle feeding every 3-4 hours. There will be times when your baby finishes a feeding and needs to go down for their next nap just 10-20 minutes later—and that’s perfectly fine!

Flexibility Is Key

Feeding and sleeping schedules will vary slightly for every baby. You’ll likely find yourself offering some feedings right before a nap once in a while, and that’s completely normal.

The goal isn’t to hold on to the Eat-Play-Sleep rhythm so tightly that it restricts your ability to enjoy your baby’s sweet, fleeting babyhood. Flexibility and responsiveness to your baby’s unique needs are just as important as maintaining routines.

Conclusion

Your 4-month-old can achieve a predictable, ideal sleep routine that works for both days and nights!

• Replace the word “schedule” with routine and structure your child’s day around their wake windows (1.5-1.75 hours).
• The 4-month-old sleep routine can be implemented as early as 16 weeks from their due date.
• Aim for 4 naps per day, totaling approximately 4 hours of daytime sleep.
• Ensure that 2 of the 4 naps take place in your baby’s crib to promote independent sleep and better rest.

By following this routine, you’ll help your little one develop healthy sleep habits while still allowing for flexibility in your day.