4 Month Old Sleep Schedule (Samples, Bedtimes and Top Tips)

By Paula McLaren •  Updated: 06/18/22 •  10 min read  •  Baby » Baby Sleep

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?

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.

Here’s a sample 4 month old sleep schedule with 4 daytime naps to work from:

4 Month Old Sleep Schedule Sample

Nap Schedule For A 4 Month Old Baby

Most 4 month old babies will still be having 4 naps a day

However, some babies 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:

4 Naps3 Naps
Wake Up7am7am
1st Nap8.30am to 9am (30 minutes)8.30am to 10.30am (2 hours)
2nd or No Nap11am to 12.30pm (90 minutes)No nap
2nd or 3rd Nap2pm to 3pm (1 hour)12.30pm to 2.30pm (2 hours)
3rd or 4th Nap4.30pm to 5pm (30 minutes)4.30pm to 5pm (30 minutes)

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.

REMEMBER: At 4 months of age, your baby may begin to transition down to 3 naps a day by the end of the month.

The 4 month sleep regression may also strike at this age and disrupt their sleep schedule for a while, but by the end of the month, things should have settled back into a more regular sleep schedule.

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

For a 4 month old sleep schedule, your baby should be comfortably settled into a simple bedtime routine consisting of:

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.

What Time Should A 4 Month Old Go To Bed

A 4 month old should be going to bed by 7pm once their bedtime routine is complete.

If your baby is still waking for nighttime feeds, I would definitely recommend having a dream feed before you go to bed to maximise the amount of sleep you can have before having to feed them again.

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 time to re-settle themselves. If you turn up too quickly, your baby may quickly learn that you will arrive whenever they make a noise… Which is not a habit your 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:

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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 are:

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. 

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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 though the night.

But I will clarify this… 

Sleeping through the night means that your baby can sleep for 6-8 hours 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:

  1. Start by trying to put your baby down to sleep before they are fast asleep. 
  2. If they fuss then some gently rocking of the crib or putting your hand on their tummy to help to settle them. 
  3. Try to avoid picking them up again unless they become really upset. 
  4. 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 is still important to help your little one feel safe and secure while sleeping. I love these swaddles from Nested Bean.

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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.

REMEMBER: If your baby shows any signs of being tired when they have only been awake for a shorter period of time after a nap, you should NOT try and keep them awake until their next nap. This will only result in an overtired baby who will struggle to settle when they eventually get put down to sleep.

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!

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Paula McLaren

Paul Mclaren - Norland Nurse NNEB RSH is the founder of Teething to Tantrums and has been in the child care industry as a Norland Nanny since 1982. Since then, her mission has been to help parents become the best they can possibly be. And each year, she continues to help more families understand their child's development, the trials and joys of parenting and of course, how to care for their little ones.

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