4 Month Old Baby Sleep Schedule: Wake Windows, Naps & Bedtime Routine

4 Month Old Baby Sleep Schedule: Wake Windows, Naps & Bedtime Routine

Four months marks a big transition in your baby’s sleep — and possibly yours, too. Many families start noticing changes right around this age as babies move out of that “newborn sleep” stage and into more mature sleep patterns. The catch? Those changes can sometimes feel like a step backward before they settle into their new routine.  Even the routines that your baby was settling into at two months or three months might start to feel up in the air.

Your baby is growing rapidly, staying awake longer, and becoming more aware of the world around them. They’re also developing stronger circadian rhythms, which means bedtime routines and consistent nap timing start to make a real difference. Around this age, many babies begin rolling, grabbing toys, and laughing; all wonderful milestones that can also make winding down for sleep a little trickier.

In this guide, we’ll walk through what to expect for your 4-month-old’s daily sleep schedule, nap lengths, wake windows, bedtime routines, and how to navigate the infamous 4-month sleep regression.

Exhausted and ready for extra help overnight? Our overnight newborn care and gentle sleep shaping services are here to help! You can also check out the areas where we offer services, or contact us today for a free consultation!

What does a 4 month old baby’s daytime & overnight sleep look like? 

By four months, your baby’s sleep starts to organize into more distinct day and night patterns. This is a big developmental leap: their circadian rhythm (the internal clock that regulates sleep and wake cycles) is maturing, and they’re beginning to produce melatonin more consistently. You’ll likely notice longer stretches of sleep at night (with some babies already sleeping through the night) and more predictable nap times during the day.

While the opportunity for formal sleep training is right around the corner [we recommend waiting until your baby is 5-6 months to begin sleep training], you’ll still want to hold off until after a sleep regression hits. Until then, continue to focus on building consistency through repeated routines, appropriate wake windows, and an environment that supports independent settling.

Sample 4 Month Old Sleep Schedules

At four months, most babies need about 14–16 hours of total sleep in a 24-hour period, including 3–4 naps during the day. While it’s still early for strict schedules, you can begin following a more predictable rhythm based on wake windows and bedtime consistency. Keep in mind, these are starting points rather than strict prescriptions. Follow your baby’s cues while using these rhythms as a gentle guide.

Early Riser

6:00am – Wake & first feed

7:00–8:45am – Nap 1 (longest nap, 1 hr 45 min)

8:45am – Feed & playtime

10:30am–12:00pm – Nap 2 (1.5 hrs)

12:00pm – Feed & floor play / tummy time

1:45–2:45pm – Nap 3 (1 hr)

2:45pm – Feed & light play (walk, songs)

4:30–5:00pm – Catnap (30 min)

5:00pm – Feed & start winding down (bath, lotion, quiet time)

6:00pm – Final feed, bedtime routine

6:30pm – Asleep

Later Riser

7:30am – Wake & feed

8:30–10:15am – Nap 1 (longest nap, 1.75 hrs)

10:15am – Feed & play

12:15–1:45pm – Nap 2 (1.5 hrs)

1:45pm – Feed & outdoor walk or playmat time

4:00–4:45pm – Nap 3 (45 min)

4:45pm – Feed & light play

6:15pm – Start bedtime routine (bath, lotion, feed, short book)

7:30pm – Asleep

How long should four month old babies sleep?

A typical 4-month-old sleeps 14–16 hours total per day, including:

• 10–12 hours overnight (often with 1–2 night feeds)
• 3–5 hours of daytime sleep, spread across 3–4 naps 

Daytime Sleep & Nap Schedules

During the day, your baby will take about 3–4 naps totaling 3–5 hours of daytime sleep. Nap lengths can still vary a lot — from 30 minutes to 2 hours — and that’s completely normal at this age. If naps are shorter, it’s often because your baby is still learning how to connect sleep cycles. You can support them by using consistent sleep cues, an age-appropriate wake window (the length of time baby can comfortably stay awake between periods of sleep), and a soothing pre-nap routine (just like at bedtime).

For more about daytime sleep, check out Napping 101 or our Eat Play Sleep guide for tips and tricks on structuring your day.

Overnight Sleep

At night, most 4-month-olds sleep 10–12 hours total, usually with 1–2 overnight feeds. This can vary widely depending on feeding type and growth patterns. Babies who’ve adjusted to a strong daytime feeding rhythm often consolidate sleep more easily at night, while a baby nursing on demand may still be waking more frequently for feeds.

Struggling to balance both daytime naps and nights? Our 24-hour newborn care team can help.

Safe Sleep Habits for 4 Month Olds

As your baby becomes more mobile, sleep safety takes center stage.

• Back sleeping: Continue placing your baby on their back for sleep, even if they roll to their tummy on their own.
• Swaddling & rolling: If your baby can roll both ways, it’s time to transition out of the swaddle and into a sleep sack.
• Dressing for sleep: Dress your baby in breathable layers to prevent overheating.
• Sleep surface: Keep the sleep surface flat and firm, no positioners, wedges or mesh guards
• Pacifier use: Pacifiers are still a safe and helpful tool if they work for your baby 

For a deeper dive, check out our full guide on Safe Sleep Practices.

4 Month Old Wake Windows & Daily Routine

Wake windows at this age are typically 1–2.5 hours, usually starting off on the shorter side and stretching a bit longer by the end of the day. This is when you can start following a pattern like eat, play, sleep — a predictable rhythm that helps baby know what’s coming next.

Overtiredness can make bedtime battles and short naps more likely, while too little awake time can lead to skipped naps or early wakings. It’s all about finding that sweet spot through observation and gentle adjustment.

If your baby is waking before 6 AM, see our guide on Fixing Early Morning Wake Ups. 

Activities for daytime fun with a four-month-old

Your four month old is becoming a tiny social butterfly, and playtime is about connection, curiosity, and coordination, not fancy toys. Try singing during tummy time, offering colorful objects to track and grab, or letting baby kick and splash during bath time. These moments build visual focus, hand-eye coordination, and emotional security, all key for healthy development of all kinds.

Another bonus? The right amount of age-appropriate play during each wake window helps get baby sleepy enough to support smoother naps and longer nighttime sleep stretches!

Nap Schedule for a 4 Month Old

Around four months, most babies still take 3–4 naps per day. The first nap is often the most restorative, while the final nap is a short “bridge” to bedtime.

How long should naps be for a 4-month-old?

Aim for 45 minutes – 2 hours  for most naps, though shorter “catnaps” are completely normal. In general, you’ll want to keep individual naps to no more than 2-2.5 hours to protect nighttime sleep and maintain circadian rhythm development. 

How many naps should my 4-month-old take?

Most babies are doing three naps at this age, but depending on your baby’s nap and wake window lengths, a fourth nap may still be necessary to make it to bedtime..

How do I know when to drop a nap?

If your baby starts fighting their last nap or bedtime becomes very late, it might be time to gently transition to three naps.

For troubleshooting short naps and overtired cues, check out Napping 101. For more personalized guidance, let our team support you with 24-hour newborn care.

Feeding & Sleep at 4 Months

At this age, feeding patterns start to shift and can influence how your baby sleeps both during the day and overnight. Four months is often a time of big change: babies are becoming more alert, distracted, and efficient eaters, and families may also be navigating different feeding styles or even beginning to explore early tastes of solids.

Breastfeeding or Bottles: How Feeding Styles Affect Sleep

Every feeding approach has its own rhythm, and that rhythm often shapes your baby’s sleep cues and routines.

• Nursing on demand: Breastfed babies may still prefer frequent feeds, both day and night. Nursing on demand can make naps and bedtime less predictable, but it also offers comfort and bonding that supports emotional regulation.
• Structured bottle or formula feeding: A consistent feeding schedule often supports a more defined nap and bedtime pattern, but it’s still important to respond to hunger cues when they arise. Growth spurts or developmental leaps can temporarily increase appetite, even for babies who usually follow a set routine.

Starting Solid Foods: How will it impact a 4 month old’s Sleep?

Some families begin introducing tastes or small amounts of solid foods around this age, though many wait closer to 5–6 months. Solids don’t usually extend sleep yet as your baby’s main source of nutrition and comfort is still milk or formula, but early tastes (if your pediatrician has cleared it) can help babies explore new sensations and build oral skills.

Whether you’re nursing, formula feeding, or doing a mix, consistency and connection matter most. Focus on feeding by your baby’s hunger cues during the day, and keep nighttime feeds low-stimulation and soothing. This balance supports both your baby’s nutritional needs and their developing sleep patterns.

If you’re nursing but still want to squeeze in some extra rest, our team can support your overnight sleep while breastfeeding while providing in-home support. 

When Is a Good Bedtime for a 4-Month-Old?

A typical bedtime for a 4-month-old falls between 6:00–8:00 PM, depending on your family’s schedule. Look for early sleepy cues like eye rubbing, zoning out, or mild fussiness and move toward bedtime when you see them, as waiting too long can lead to overtiredness and harder bedtimes (often known as the witching hour). You might also notice that the ideal window is a little earlier now than it was in previous months as baby’s circadian rhythm is maturing. Whatever time seems to work best, aim to keep things as consistent as possible for bedtime and wakeup to keep the rest of the day on track.

4 Month Old Bedtime Routine

At this age, babies love repetition and familiar cues to help their brains understand that sleep is coming. Keep it short (about 20–30 minutes total) and predictable. The goal isn’t to do more, it’s to do the same few things in the same order each night. This steady rhythm builds trust and helps your baby begin to self-soothe.

Here’s an example of a short and cozy bedtime routine:

• Quiet, dimmed lights and soft voices for 10–15 minutes before starting
• Bath or wipe-down (optional — some babies still do better with every-few-days baths), lotion
• Diaper change and pajamas
• Swaddle or arms-out sleep sack, depending on whether baby is rolling
• Feed in a calm, dim space
• A short book or soft lullaby to cue “bedtime”
• Snuggle, then place baby in the crib drowsy but awake, turn on sound machine

If your baby struggles with false starts (falling asleep quickly, then waking soon after), a consistent bedtime routine can make a big difference. Try to avoid rushing or skipping steps, as the predictability itself is part of what signals to your baby’s body that it’s time for longer stretches of sleep.

If bedtime still feels like more of a chore than a wind-down, our team of Newborn Care Specialists can help you create a simple routine that works for everyone and provide overnight support when you need rest too.

The Four Month Sleep Regression

If your baby’s once-reliable stretches of sleep have suddenly turned into short naps, frequent night wakings, or lots of crying at bedtime, you’re not alone. Around four months, many families experience what’s known as the four-month sleep regression. Despite how it feels, this isn’t a step backward. It’s actually a sign of major neurological growth.

At this age, your baby’s sleep cycles mature from the simple “deep/light” pattern of newborn sleep into a more adult-like cycle that moves between four distinct stages. The challenge? Your baby now transitions between those stages several times a night,and often needs a little help learning how to fall back asleep when they wake.

Sleep Regression Symptoms

• Naps suddenly shorten to 30–45 minutes.
• Bedtime takes longer, with more rocking, feeding, or fussing needed to fall asleep.
• Baby wakes more frequently overnight, sometimes every 1–3 hours.
• Early-morning wake-ups become common (5–6 a.m.).

It’s not that something has gone “wrong” — your baby’s sleep has become more complex, and they’re learning new skills like rolling, grasping, and noticing the world in a whole new way. That mental alertness can make settling harder, even though they’re often more tired.

How to Support Your Baby Through It

• Stick with your routines. Predictable nap and bedtime rituals help your baby recognize when sleep is coming and reduce overstimulation.
• Watch your wake windows. Overtiredness is one of the biggest culprits behind tough sleep at this age. Try to keep wake times around 60–120 minutes.
• Encourage self-settling (gently). Try placing your baby down drowsy but awake once or twice a day. Even short practice sessions help build the skill over time.
• Stay consistent with your response. It’s okay to comfort, rock, or feed. Just aim to respond the same way each time so your baby starts to understand the pattern.
• Give it time. This phase typically lasts 2–4 weeks, but the skills learned here form the foundation for more consolidated sleep in the months ahead.

Remember: The sleep regression is a growth milestone!

This “regression” is really your baby’s sleep maturing, it’s their brain learning how to connect sleep cycles and eventually sleep more soundly. You can’t prevent it, but you can make it gentler by keeping routines consistent and responding calmly. Things may feel rocky for a few weeks, but steadiness from you helps your baby find steadiness too.

If your baby’s sudden night wakings are taking a toll, our Newborn Care Specialists can help with overnight newborn care.

Can I Start Sleep Training at 4 Months?

While it might be tempting to start sleep training as soon as your baby hits four months, it’s usually best to hold off a few more weeks until after the four month regression hits. This helps ensure that you’re not doing twice the work if a regression comes after early sleep training, and lets you know that your baby is developmentally ready for a new sleep pattern and adjustment in overnight responses. 

That said, you can still continue (or start) gentle sleep shaping through practices like

• Consistent routines
• Age-appropriate wake windows
• Putting baby down drowsy but awake when possible
• Giving short opportunities to self-soothe before intervening
• Having a predictable bedtime routine

Not sure if your baby is  ready yet? Read How To Gently Sleep Train A Newborn Baby (Without Crying Yourself To Sleep) for guidance on gentle, responsive approaches in the meantime. When you’re ready, explore our sleep training services for expert guidance and support.

Frequently asked questions about sleep schedules at four months

Looking for quick answers? Here’s our rapid-fire guide to sleep at three months old. 

How many naps should a 4 month old take?
Most take 3–4 naps per day, gradually shortening through the day.

How long should naps last?
45 minutes – 2 hours is typical, though short naps can still be normal.

When do babies sleep through the night?
Some babies may be sleeping through the night at this point, but it’s usually not expected until closer to 5 months. 

What time should a 4 month old go to bed?
Between 6:00–8:00 PM works well for most families.

Do all babies go through the 4-month regression?
Nearly all experience some changes in sleep patterns, though the intensity and exact timing varies.

What if my baby’s schedule doesn’t match this one?
Every baby’s rhythm is unique. Focus on total sleep and consistent patterns, not the clock.For more support, explore our overnight newborn care, 24-hour newborn care, and sleep training services to help your whole family get a great night’s sleep.