Baby Schedule at 4 Months: Sample Daily Routines, Naps & Sleep Tips

Around 4 months of age, a big change happens in every baby's sleep. The 4-month sleep regression means they wake more often at night and take shorter naps.

Because of this, it is hard to create a one-size-fits-all daily schedule for a 4-month-old. Nap length often varies a lot from one day to the next, and that is completely normal and age-appropriate.

So the recommendations below are averages that babies usually need at this age. Of course, every baby is different and may need a little less or a little more sleep.

How Much Should a 4-Month-Old Sleep?

At this age, most babies need at least 14 to 15 hours of sleep within 24 hours. I recommend aiming for 10 to 11 hours at night and 3.5 to 4.5 hours during the day.

How Often Does a 4-Month-Old Wake at Night?

Very few parents find that their baby sleeps through the night at this age. It is completely normal for little ones to still wake 1 to 3 times per night to feed.

How Often Should a 4-Month-Old Sleep?

Most 4-month-olds take four naps a day. Usually at least two of them last only about 30 to 45 minutes. The first and second nap of the day can sometimes be a bit longer.

While most babies switch to 3 naps around 6 or 7 months, some 4-month-olds already do well on 3 naps. That is because they can stay awake a little longer between naps.

Since naps can be irregular at this age, it is also common for a baby to have some 3-nap days and some 4- to 5-nap days in the same week.

Want more tips on great naps and a rhythm that fits your day? You might find our nap guide and daily-plan tool helpful during this stage.

How Long Should a 4-Month-Old Stay Awake?

The older babies get, the longer they can stay awake. While newborns may fall asleep after just 30 minutes of being awake, most 4-month-olds need between 1.5 and 2.5 hours of awake time before they are ready to sleep again.

One exception, in most cases, is the stretch before the first nap of the day. This one is often a bit shorter than the others (about 75 to 90 minutes).

In general, with every nap, watch out for overtiredness, since getting overtired can make falling asleep much harder.

Sample Schedules for a 4-Month-Old

Schedule with 3 Naps

Schedule with 4 Naps

Notes:

• Your baby's sleep needs vary from child to child, so these tables should be seen as examples. If a nap runs short, it is of course important to adjust the plan accordingly. What matters most is the spacing between sleep times and the overall sleep need.
• I recommend about 2 to 3 hours between nursing or bottle feeds.
• Many parents find it helps to not nurse the baby to sleep, so that an unwanted sleep association does not form, which your little one then asks for (many times) at night, too.

When Should the Last Nap Be for a 4-Month-Old?

The last nap should have a slightly larger gap before nighttime sleep than the naps have between each other. So if your baby wakes at 6:00 AM and goes to bed at 7:00 PM, aim to have the last nap end by around 5:00 PM.

When Should a 4-Month-Old Go to Bed?

The right bedtime depends on when your baby wakes in the morning and how many naps they take. In general, bedtimes between 6:30 and 8:00 PM are common.

Especially in this phase, you can still expect bedtimes to vary a little. Even so, it helps to focus at least on a consistent wake-up time and a steady bedtime (naps, as mentioned, are often still variable). This will help your baby settle into a good daily rhythm, which is important for their little body, too.

What Is the 4-Month Sleep Regression?

The "4-month sleep regression" is a stage in your baby's development that marks a change in sleep stages and cycles. It is a time of adjustment for your child, one that is good and important for your little one's growth.

Still, this phase does not pass unnoticed for most babies. More fussing, a greater need for closeness, and more frequent waking are usually the result.

Learn more about the 4-month sleep regression here.

Three Sleep Tips for a 4-Month-Old

1. Establish Routines

It is very helpful to build healthy sleep habits early. A lovely bedtime routine is especially important in this phase, when your baby's body and perception are changing. A calm stretch with Mom or Dad in dimmed light helps your baby relax and signals that it is time to sleep.

As already mentioned, the wake-up and bedtimes should be as consistent as possible. The bedtime routine can start about 30 minutes before sleep.

For naps, I also recommend a shortened routine. This too will help your little one wind down more easily and finally drift off to sleep.

(You will find helpful information on this in my compact baby sleep course.)

2. Drowsy but Awake

So your baby can sleep more calmly and deeply, it helps for them to spend the last few seconds before falling asleep in their own bed.

(If they fall asleep in your arms or in the carrier, they will usually want to be back there when they briefly wake, even though they are meant to keep sleeping. My baby woke 13 times in one night before I finally understood this connection, much later than I would like to admit.)

A good trick for helping them master falling asleep in their own bed is to put them down drowsy but awake. That really means laying them in the crib a short while before they actually fall asleep. It may not work the very first time, but once your little one gets used to it, it can be a real win for everyone involved.

More tips on falling asleep.

3. Get Some Help

Over the course of their development, your child takes several important steps. One key step happens around 4 months. And like the other regressions, these phases can sometimes be really exhausting. Sometimes the only thing left to do is grab the stroller and take a loop around the park.

But if even that feels like too much for you, ask family members or friends whether they can take over the stroller walk, so you can get some rest.

I know very well what it is like to barely sleep half the night (or all of it) and still have the day waiting for you right on time at 6:30 AM.

Something that often helped us a lot in those times was an electronic baby swing. Yes, really. It can sometimes work wonders. Set your baby in before they get too fussy, and maybe an extra nap will be your reward (for safety, always keep an eye on your baby while they sleep and be sure to buckle them in).

You will find many more helpful tips and plenty of support for your baby's sleep in our baby sleep course and nap guide.