4 Month Old Sleep Schedule
By Angelica Videla — Certified Baby and Toddler Sleep Consultant, London | Supporting families across the UK, Europe, US, and Australia
Quick answer: At 4 months, most babies need 3–4 naps with wake windows of 1.5–2 hours. Total sleep is around 14–16 hours. This is also when the 4-month sleep regression often hits — a permanent change in how your baby sleeps that can feel overwhelming, but is very manageable with the right approach.
What does a 4 month old sleep schedule look like?
At 4 months, your baby is transitioning out of the newborn phase. Sleep is becoming more structured, but it is still very normal for naps to be short and inconsistent.
A typical day might look something like this:
Sample Schedule
Wake windows at 4 months
Wake windows are typically 1.5 to 2 hours at this age. The first window of the day is usually the shortest (around 1.5 hours), and they gradually stretch slightly throughout the day.
Watching your baby for tired cues — yawning, eye rubbing, fussiness — is more important than following exact times. Every baby is slightly different.
The 4-month sleep regression
This is probably the most talked-about change in baby sleep — and for good reason. Around 4 months, your baby's sleep architecture permanently shifts from newborn-style sleep to cycling through light and deep sleep stages, just like adults.
This means your baby now briefly wakes between each cycle (roughly every 45 minutes). If they need help to fall asleep — feeding, rocking, or being held — they will likely need that same help to fall back asleep at each waking.
This is not a phase that passes on its own. The sleep cycles are permanent. But the frequent waking can be resolved by gently helping your baby learn to settle more independently.
If your baby is waking very frequently, you might find this helpful: Baby Waking Every Hour
How many naps at 4 months?
Most 4 month olds take 3 to 4 naps per day. Short naps (30 minutes) are extremely common and developmentally normal at this age. Your baby's ability to connect sleep cycles during naps often develops later, between 5 and 6 months.
If short naps are a challenge, this article may help: Baby Only Napping 30 Minutes
Tips for improving sleep at 4 months
- Start a consistent bedtime routine — even a short one signals to your baby that sleep is coming.
- Focus on the sleep environment: dark room, white noise, comfortable temperature.
- Watch wake windows carefully — overtiredness is one of the biggest causes of poor sleep at this age.
- If you want to begin working on independent sleep, gentle sleep training can start at this age.
Struggling with the 4-month regression?
If you've been dealing with this for a while, you don't have to keep guessing what to change.
I can help you build a plan that works for your baby's age and temperament — gently and without cry-it-out.
Frequently Asked Questions
How many naps should a 4 month old take?
Most 4 month olds need 3 to 4 naps per day. Nap lengths vary and many are still short (30–45 minutes) at this age, which is developmentally normal.
What are the wake windows for a 4 month old?
Wake windows at 4 months are typically 1.5 to 2 hours. Most babies cannot stay awake comfortably for much longer than this without becoming overtired.
What is the 4 month sleep regression?
Around 4 months, your baby's sleep patterns permanently change from newborn-style sleep to adult-style sleep cycles. This means they wake more between cycles and may struggle to resettle. It's not a phase that passes — it's a permanent shift that often requires adjusting how your baby falls asleep.
What time should a 4 month old go to bed?
Bedtime for a 4 month old is usually between 7:00pm and 8:00pm, depending on how the last nap went. If the last nap was short or early, an earlier bedtime helps prevent overtiredness.
How much total sleep does a 4 month old need?
A 4 month old typically needs 14 to 16 hours of sleep in 24 hours, including night sleep and daytime naps.
Not sure what your baby needs?
Take a free assessment and find out where to start.