A 4-Month-Old’s Sleep Schedule

Updated Jun 28th 2022 | timer 3  min read

4 months

Written By Mandy Treeby Chief Baby Sleep Consultant

Your baby’s sleep schedule is undergoing seismic changes at 4-months – after three months of being very disorganized, your baby’s circadian rhythm has taken shape and is forming every day. (A perfect time to start sleep coaching.)

It means your baby will be sleeping longer periods at night with shorter naps. It also means you may have a lot of questions, such as “How long is my 4-month-old’s wake window.”

Rest assured, we have you covered.

Sample Sleep Schedule for a 4-Month-Old Baby:

Note: Every baby’s unique, including your own. Focus less on the specific clock times and more on wake windows – the amount of time your baby is awake between naps or their last nap and bedtime.

Wake windows are a fundamental driver of sleep. Learn more about how they work by checking out our Smart Sleep Coach by Pampers™ app. It automatically adjusts wake windows based on your baby’s natural sleep rhythms to create a personalized schedule designed to nourish sleep.

Sleep Schedulefor 4-Month-Olds with 3 naps:

“Good morning!”

6:30 AM

Nap 1

8:15-9:45 AM

Awake: 1 hr. 45 min.

Nap: 1.5 hrs.

Nap 2

11:45-1:15 PM

Awake: 2 hrs.

Nap: 1.5 hrs.

Nap 3

3:30 – 4:00 PM

Awake: 1 hr. 45 mins.

Nap: 1 hr.

Bedtime Routine

6:00 PM

“Good night!”

6:30 PM

Awake: 2 hrs. 30 mins.

Sleep Schedulefor 4-Month-Olds with 4 naps:

“Good morning!”

6:30 AM

Nap 1

8:00-9:15 AM

Awake: 1.5 hrs.

Nap: 1 hr. 15 mins.

Nap 2

11:00-12:00 PM

Awake: 1 hr. 45 mins.

Nap: 1 hr.

Nap 3

1:45-2:45 PM

Awake: 1 hr. 45 mins.

Nap: 1 hr.

Nap 4

4:45-5:15 PM

Awake: 2 hrs.

Nap: 30 mins.

Bedtime Routine

6:45PM

“Good night!”

7:15 PM

Awake: 2 hrs.

How Much Sleep Does a 4-month-Old Need?

Ideally a 4-month-old gets about 14.5 hours of sleep over a 24-hour period.

How Much Should a 4-Month-Old Sleep at Night?

About 10-12 hours.

How Many Hours Should a 4-Month-Old Sleep During the Day?

About 3.5-4.5 hours over 3-4 naps.

Note that morning naps may start to grow longer during this period.

What is a 4-Month-Old’s Wake Window?

Babies this age have longer awake windows than younger babies. At this point most 4-month-olds are awake 1.5-2 hours between sleeps. – but it’s okay if this varies for your baby.

How Long Should a 4-Month-Old’s Naps Be?

Anywhere between 30 and 90 minutes. Sometimes they may nap for up to 2 hours. At this age their circadian rhythms are maturing, and sleep will start to feel more organized.

More on naps? Check out this article covering why naps are important and how to help your baby get the most of their nap times.

Can a 4-Month-Old Sleep Through the Night?

Sometimes, but not always. Some babies this age still wake for night feedings.

What is the 4-Month Sleep Regression?

The 4-month sleep regression is one of a few totally normal sleep regressions your baby will experience – periods when their sleeping becomes a little rocky and/or unpredictable.

As frustrating as these can be, they’re positive signs your baby’s growing and developing as normal – regressions coincide with major milestones like learning to sit-up, crawl, or smile!