4 Month Old Sleep Schedule: Sample Schedules & Wake Windows

Understanding 4-Month Sleep Schedules

At 4 months, your baby's sleep patterns are undergoing significant changes. The 4-month sleep regression marks a permanent shift in sleep cycles, and establishing a consistent schedule becomes more important than ever. While every baby is different, understanding typical 4-month sleep needs can help you create a schedule that works for your family.

Most 4-month-olds need approximately 14-15 hours of total sleep per day, divided between nighttime sleep (10-12 hours) and daytime naps (3-4 hours). However, individual needs vary, and some babies may need slightly more or less sleep.

Typical 4-Month Sleep Schedule

A sample 4-month schedule might look like this:

• Wake time: 7:00 AM
• First nap: 8:30-10:00 AM (1.5 hours)
• Second nap: 12:00-1:30 PM (1.5 hours)
• Third nap: 3:30-4:30 PM (1 hour)
• Bedtime: 7:00 PM
• Night sleep: 7:00 PM - 7:00 AM (with 1-2 feedings)

Remember, this is a sample schedule. Your baby's actual schedule will depend on their individual needs, wake windows, and sleep patterns.

Wake Windows at 4 Months

Wake windows (the time your baby can stay awake between sleeps) at 4 months are typically:

• First wake window: 1.5-2 hours
• Subsequent wake windows: 1.75-2.5 hours
• Last wake window (before bedtime): 2-2.5 hours

Following appropriate wake windows helps prevent overtiredness, which can make sleep more difficult. Use our Wake Window Calculator for personalized guidance based on your baby's age.

Nap Schedule at 4 Months

Most 4-month-olds take 3-4 naps per day:

• Number of naps: 3-4 naps
• Nap duration: 30 minutes to 2 hours (varies by baby)
• Total nap time: 3-4 hours per day
• Nap spacing: Naps should be spaced based on wake windows

Some babies may still take shorter 30-45 minute naps, which is normal. The goal is to prevent overtiredness by ensuring naps happen at appropriate intervals.

Nighttime Sleep at 4 Months

Nighttime sleep patterns at 4 months:

• Bedtime: Typically 7-8 PM (adjust based on your family's schedule)
• Night sleep duration: 10-12 hours total
• Night feedings: 1-2 feedings are common and normal
• Wake times: May vary, but consistent wake-up times help regulate the schedule

During the 4-month regression, night wakings may increase. This is normal and temporary. Maintaining consistent bedtime routines helps babies adjust to new sleep patterns.

Creating a 4-Month Schedule

1. Establish Consistent Wake Times

Start your day at roughly the same time each morning (within 30 minutes). This helps regulate your baby's circadian rhythm and makes scheduling easier.

2. Follow Wake Windows

Watch for your baby's sleepy cues and follow age-appropriate wake windows. Put your baby down for naps before they become overtired. Use our Wake Window Calculator for guidance.

3. Create Consistent Routines

Establish predictable bedtime and nap routines. A typical routine might include: feeding, diaper change, pajamas, book or song, and placing baby in crib drowsy but awake.

4. Optimize Sleep Environment

Ensure the sleep space promotes rest: use blackout curtains, maintain white noise, keep room temperature comfortable (68-72°F), and ensure the crib is safe and free of loose items.

5. Be Flexible

While consistency is important, be flexible. Some days your baby may need more or less sleep. Follow your baby's cues while maintaining general schedule structure.

Common Schedule Challenges

Short Naps

If your baby is taking short naps (30-45 minutes), this is common at 4 months. Focus on preventing overtiredness by following wake windows, even if naps are short. Consider using sleep sacks for comfort and safety.

Frequent Night Wakings

During the 4-month regression, night wakings may increase. This is normal. Maintain consistent bedtime routines and consider gentle sleep training methods if your baby is 4+ months old. For comprehensive guidance, consider 21 Days to Peace & Quiet.

Inconsistent Sleep

If sleep is inconsistent, focus on establishing consistent wake times and following wake windows. Consistency in routines helps regulate sleep patterns over time.

Sample Schedules by Baby Type

Early Riser (Wakes 6:00 AM)

• Wake: 6:00 AM
• Nap 1: 7:30-9:00 AM
• Nap 2: 11:00 AM-12:30 PM
• Nap 3: 3:00-4:00 PM
• Bedtime: 6:30 PM

Average Riser (Wakes 7:00 AM)

• Wake: 7:00 AM
• Nap 1: 8:30-10:00 AM
• Nap 2: 12:00-1:30 PM
• Nap 3: 3:30-4:30 PM
• Bedtime: 7:00 PM

Late Riser (Wakes 8:00 AM)

• Wake: 8:00 AM
• Nap 1: 9:30-11:00 AM
• Nap 2: 1:00-2:30 PM
• Nap 3: 4:30-5:30 PM
• Bedtime: 8:00 PM

When to Adjust the Schedule

Consider adjusting your schedule if:

• Your baby consistently fights naps or bedtime
• Wake windows seem too short or too long
• Your baby is showing signs of being overtired or undertired
• Sleep quality is consistently poor

Use our Sleep Schedule Generator for personalized schedule recommendations based on your baby's age and sleep patterns.

Conclusion

Creating a 4-month sleep schedule requires balancing consistency with flexibility. By following age-appropriate wake windows, establishing consistent routines, and optimizing the sleep environment, you can help your baby develop healthy sleep patterns. Remember, every baby is different, and schedules should be adjusted based on your baby's individual needs.

For personalized sleep schedule guidance, use our free Sleep Schedule Generator and Wake Window Calculator.