By Paula McLaren BA (Hons) Early Years Development & Learning •
Updated: 05/18/23 •
Healthy sleep patterns start with a schedule. Here’s how to get your baby onto a regular 4 month old sleep schedule with top tricks to make it as easy as possible.
How Much Should A 4 Month Old Sleep?
Most 4 month old babies will need between 12-15 hours of sleep in a 24-hour period. They will take 3-4 daytime naps, amounting to 3-4 hours of sleep during the day. Some babies will be sleeping through for 6-8 hours at night, while others may be waking at night to be fed.
What Is The Wake Window For 4 Month Old?
The wake window for a 4 month old is around 1½-2 hours long.
The first awake time of the day is usually the shortest and may only last 45-60 minutes… but on average, your 4 month old’s wake window is usually around 90 minutes long.
Sample 4 Month Old Sleep Schedule
By 4 months old, your baby should be settling into a sleep routine fairly well. Of course, there will still be days when trying to get baby to sleep to a schedule simply doesn’t happen…
But for the most part, you should have a consistent sleep schedule fairly consistently. So here’s a sample schedule with 4 daytime naps to work from:
REMEMBER: This 4 month old sleep schedule is only a guideline and will differ from baby to baby. The most important thing to focus on is how much sleep your little one requires in 24 hours and work from there.
Nap Schedule For A 4 Month Old Baby
Most 4 month old babies will still be having 4 naps a day…
However, some may begin to transition down from 4 naps to 3.
This would mean that your baby would take longer naps first thing in the morning and in the early afternoon (lasting 2 hours each) and they would drop the late morning nap.
The important thing to remember during a nap transition is to take note of the total number of hours slept in a 24-hour period and ensure your baby is getting enough sleep over the entire day.
Here’s a sample nap schedule for a 4 month old baby regardless of whether they are having 4 or 3 naps per day.
Nap Schedule With 3 Daytime Naps
Nap Schedule With 4 Daytime Naps
How Many Naps Should A 4 Month Old Take?
As a part of a 4 month old sleep schedule, your baby will have between 3 and 4 naps a day depending on their feeding schedule and how busy their day is.
How Long Should A 4 Month Old Baby Nap For?
A 4 month old baby will nap anywhere between 30 mins to 2 hours at a time.
But ultimately, the length of time that your little one naps for will dictate how many daytime naps they will take and at this young age, you will still need to be following your baby’s lead for their sleep requirements.
TOP TIP: If your baby had a quick nap and is showing signs of being tired after only being awake for a short period of time… then it is important that you let them sleep again and DO NOT wait for ‘nap time‘. Trying to keep your baby awake will only lead to them getting overtired and being unable to settle.
Bedtime For A 4 Month Old
A regular and healthy bedtime routine is essential to your baby’s good night’s sleep as they are proven to improve sleep and reduce nighttime wakings.
A simple 4 month old bedtime routine will consist of:
- Having a bath,
- Followed by a massage,
- Getting dressed in a sleep sack or swaddle,
- Cosying up together with a suitable baby book and singing a lullaby,
- Having a feed,
- And finally, settling down to sleep in their crib.
The entire bedtime routine should start between 6pm and 6.30pm and take no longer than 30 minutes.
REMEMBER: The bedtime routine should be repeated at the same time every evening.
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What Time Should A 4 Month Old Go To Bed?
Your 4 month old baby should be asleep in their nighttime sleeping space by 7.30pm after their bedtime routine is complete.
If your baby is still waking for night feedings, I would definitely recommend having a dream feed before you go to bed to maximise the amount of overnight sleep you can have before having to feed them again.
But no matter what… your baby should not be in bed any later than 8.30pm to ensure they get enough sleep to support their brain’s growth and development as well as their physical development.
TOP TIP: At 4 months of age, your baby will need 2-2.5 hours of awake time before bed, so keep that in mind when adjusting nap times if you want baby to have a later or earlier bedtime.
Can You Sleep Train A 4 Month Old Baby?
Yes, you can sleep train a 4 month old. In fact, the best time to sleep train your baby is between the ages of 4-6 months.
This is because it’s before any bad sleep habits become too heavily ingrained which can make sleep training very hard to do.
The success of sleep training a 4 month old will vary from baby to baby, but there is no reason why you cannot start sleep training with your preferred method.
Having a healthy and regular 4 month old sleep schedule will also set your baby on the right path to good sleep habits… As will putting your baby down to sleep while they’re drowsy rather than fast asleep.
TOP TIP: When sleep training your 4 month old, try to avoid rushing back to your baby when they wake up at night and give them some time to re-settle themselves. If you turn up too quickly, your baby may learn that you will arrive whenever they make a noise… Which is not a habit you want to encourage.
Obviously, if your little one becomes distressed you should go to them as they should never be left to cry it out at this age.
4 Month Old Sleep Tips
Establishing and maintaining a 4 month old sleep schedule will make your day much easier to manage because after all… Everything starts and ends with sleep!
Here are some of my top sleep tips to make creating a 4 month old sleep schedule as simple as possible to maintain:
- Put your baby down when they are drowsy. I know this is hard to do as we all love cuddling our babies… However, putting your baby to bed and them getting used to falling asleep alone is essential to their development. And by doing this at a young age, it will be far easier than if you leave it until they are older when habit becomes so much harder to break.
- Have a regular bedtime routine. I know I have already mentioned this, but I cannot emphasise how important it is to have a consistent bedtime routine as soon as possible. Start the routine at the same time every day and aim to end it at the same time every evening too.
- Have a pre-nap routine. Having a 4 month old pre-nap routine will also help your baby establish good sleep habits and give them strong positive sleep associations in order to be ready for sleep. Sing the same lullaby with a cuddle and settle them in the same place to sleep every time.
- Make the most of playtime. Making the most of playtime and giving your baby plenty of opportunities to develop physically will ensure that they are ready for sleep when it comes around. Have regular tummy time sessions and make playtimes stimulating with lots of fun activities.
- Get some fresh air every day. Fresh and natural light will help to regulate your baby’s melatonin levels and circadian rhythm. Taking your baby outside every day for a walk or simply sitting in the garden playing on a blanket will definitely help establish healthy sleep habits in your 4 month old.
- Introduce a night light. Introducing a night light can help alleviate separation anxiety and help your little one to self-settle. Some white noise machines come with built-in night lights but there are some lovely night lights out there that can also project onto the ceiling, like this one which help develop independent sleep skills.
There are a lot of night lights out there but I love this one. The perfect bedside lamp is easy to use and projects onto the ceiling. It comes in a range of colours, soft lighting and a timer.
TOP TIP: While it is important to make the most of playtime when your baby is awake and their developing abilities both physically and socially, be sure to watch for sleep cues to avoid your little one becoming overtired (which can make them very difficult to settle for a nap).
Common 4 Month Old Baby Sleep Problems
The most common sleep problems that your 4 month old baby may encounter when establishing a baby sleep schedule are:
- Baby struggles to fall asleep alone and fusses when they wake up because they don’t want to be away from you.
- Your 4 month old is hitting developmental milestones and experiencing a sleep regression or broken sleep as a result.
- Baby is going through a nap transition and they’re struggling to find a balance between nighttime and daytime sleep.
- They experience nighttime fussing and want your company to resettle.
TOP TIP: Investing in a good baby monitor like this one from Sense-U will allow you to keep on eye on your baby while they sleep. This is especially useful when you are deciding whether to go to your little one when they are fussing.
Unique easy to set up and use baby monitoring system. It even tells you what position your baby is sleeping in and monitors baby's heart rate and temperature. Comes with an easy to use App that connects to your phone with an excellent working range.
4 Month Sleep Regression
4 month sleep regressions are difficult to handle because just when you think you’ve nailed your baby sleep routines and sleep cycles…
They hit a developmental milestone, get sick or something happens which upsets their schedule and you feel like you’re back to square one with a baby who won’t sleep when they’re supposed to.
Read my post on Sleep Regressions and the 4 Month Sleep Regression to learn how to spot and handle sleep regressions before they ruin your hard work of getting your baby into a 4 month old sleep schedule…
And how to handle them if you feel your baby is going through one now.
Frequently Asked Questions About A 4 Month Old Sleep Schedule
Looking for more help with creating your baby’s 4 month old sleep schedule? Find answers to the most common questions here.
Can A 4 Month Old Baby Sleep Through The Night?
Yes, some 4 month old babies can sleep through the night.
But I will clarify this… Sleeping through the night means that your baby can have 6-8 hours of sleep in one go.
Meaning your baby may still need one feed before YOU go to bed, but after that, they will sleep through the majority of the night into the early morning.
How Do I Teach My 4 Month Old To Self-Settle?
Follow these steps to teach your 4 month old to self-settle:
- Start by trying to put your baby down to sleep before they are fast asleep.
- If they fuss then some gently rocking of the crib or putting your hand on their tummy to help to settle them.
- Try to avoid picking them up again unless they become really upset.
- Repeat.
This may not work every time but be patient and eventually, your baby will learn to fall asleep without you having to rock or hold them.
At this age, swaddling can still help your little one feel safe and secure while sleeping. I love these swaddles from Nested Bean. However, if baby has started to roll over and you’re still swaddling, you need to ensure their arms are free so these sleeping bags are great next step:
Another great sleepwear range with sleeping bags to suit all ages and seasons. The easy to follow tog guide used in conjunction with the GroEgg room thermometer will give you peace of mind that you have chosen the perfect sleep attire for your little one.
PS: Here’s a quick video to help you teach your baby to self-settle quickly and smoothly. And remember… it is important that you do not let your little one get distressed when teaching them to self-settle. Start slow and be patient with your progress.
How Much Nighttime Sleep Is Appropriate For A 4 Month Old?
Following a 4 month old sleep schedule, your baby should be sleeping between 10-12 hours in their nighttime sleep space.
If you are lucky, your 4 month old baby may be able to sleep for 6-8 hours without needing a feed.
How Long Can A 4 Month Old Stay Awake?
Your 4 month old will now be able to stay awake for 1-2 hours between naps on a regular basis.
Sleep Schedules Further Reading
Here are some more sleep schedules to help you get the most out of helping your little one sleep as best they can.
After all…
Sleep breeds sleep!
- Newborn Sleep Schedule
- 1 Month Old Sleep Schedule
- 2 Month Old Sleep Schedule
- 3 Month Old Sleep Schedule
- 4 Month Old Sleep Schedule
- 5 Month Old Sleep Schedule
- 6 Month Old Sleep Schedule
- 7 Month Old Sleep Schedule
- 8 Month Old Sleep Schedule
- 9 Month Old Sleep Schedule
- 10 Month Old Sleep Schedule
- 11 Month Old Sleep Schedule
- 12 Month Old Sleep Schedule
- 13 Month Old Sleep Schedule
- 14 Month Old Sleep Schedule
- 15 Month Old Sleep Schedule
- 16 Month Old Sleep Schedule
- 17 Month Old Sleep Schedule
- 18 Month Old Sleep Schedule
- 19 Month Old Sleep Schedule
- 20 Month Old Sleep Schedule
- 21 Month Old Sleep Schedule
- 22 Month Old Sleep Schedule
- 23 Month Old Sleep Schedule
- 2 Year Old Sleep Schedule
- 3 Year Old Sleep Schedule
Need More Parenting Help?
- Download our FREE Perfect Sleep Cheat Sheet. It’s a free, easy-to-use and proven formula designed for parents of 0-5 year olds to master the art of consistently undisturbed and restful sleep without the yelling, nagging or exhausting long-winded evenings.
- Check out our Parenting Toolbox. You’ll get access to expertly-chosen products that you can guarantee are the best for your little one and your wallet.
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A bedtime & nap cheat sheet so good your little one will ask you to put them to bed...
Laura Williams "This is a life saver! I'm so glad I downloaded your bedtime & nap cheat sheet. My little one actually asked me to put him to bed last night! Unbelievable! Thank you so much!"
Click Here For The FREE Cheat Sheet
