Creating a Sleep Schedule for Your 4-Month-Old Baby

Setting a consistent sleep schedule for your 4-month-old keeps them healthy and helps you too. At this age, babies need about 14.5 hours of sleep every day. They should sleep 10-12 hours at night and 3.5-4.5 hours during the day. It’s important to watch your baby’s cues and adjust as needed.

Allow your baby to learn self-soothing as you phase out swaddling. This helps them build good sleep habits early on.

Key Takeaways

  • Babies around 4 months old need around 14.5 hours of total sleep per day.
  • Most 4-month-olds require 10-12 hours of nighttime sleep and 3.5-4.5 hours of daytime sleep.
  • Establishing a consistent bedtime routine can help regulate your baby’s sleep schedule.
  • Transitioning away from swaddling and encouraging self-soothing can promote healthy sleep habits.
  • Monitoring your baby’s sleep needs and adjusting the schedule accordingly is essential.

Understanding Your 4-Month-Old’s Sleep Needs

Your baby is 4 months old now. Their sleeping times are changing because their body clock is getting better. This is a key time to learn what your 4-month-old needs for sleep. It’s vital for their good health and growth.

Total Sleep Requirements

Usually, a 4-month-old baby should sleep about 14.5 hours each day. This includes nighttime sleep and naps. Babies need between 12 to 17 hours of sleep daily at this age. Keep an eye on their sleep to make sure they get just the right amount.

Nighttime Sleep Duration

By now, your baby might sleep 6 to 8 hours without waking up at night. They should get around 10 to 12 hours of sleep at night. This amount helps them develop healthy sleep habits.

Daytime Sleep Duration

A 4-month-old baby should nap about 3.5 to 4.5 hours each day. These naps should be split into 3 to 4 times. The length of naps can differ, but usually last from 30 minutes to 2 hours. It’s important to watch how long your baby stays awake. They can usually be up for 1.5 to 2.5 hours.

Establishing a Consistent Sleep Routine

A steady sleep routine is key for your 4-month-old’s growth. A set bedtime can teach them when to rest. Things like baths, stories, and lullabies help them relax. This makes falling asleep easier and builds good sleep habits.

Importance of a Bedtime Routine

A bedtime routine helps your baby learn sleep cues. It gets their body ready for a calm night. Doing the same calming things each night signals sleep time to their brain. This makes sleeping smoother.

Elements of a Calming Bedtime Routine

For your baby, bedtime activities can include a bath, comfy pajamas, reading, and singing. Consistency is the secret. Doing the same steps every evening at the same hour helps your baby know it’s time to rest. This leads to more relaxed evenings and better sleep.

Remember, a bedtime routine takes time and patience. But the rewards of better sleep are huge. A steady routine aids your baby as they grow and conquer new milestones.

sleep schedule 4 month old

Your 4-month-old is getting into a more predictable sleep pattern. It’s important to be flexible because every baby is different. Most babies at this age need between 12-17 hours of sleep each day. This includes both night time rest and naps.

Creating a steady sleep routine is key. This means having a bedtime routine and nap times at regular hours. A good routine can set your baby’s internal clock right and lead to better sleep.

Sleep MetricRecommended for 4-Month-Olds
Total Daily Sleep12-17 hours
Nighttime Sleep10-12 hours
Daytime Sleep3.5-4.5 hours
Naps per Day3-5
Wake Windows90-120 minutes
Nap Duration30-120 minutes
Bedtime6:00 PM – 8:00 PM

Keeping to a regular sleep routine and watching for signs your baby is sleepy can help them stay well rested. Every baby has their own way of doing things, so you might need to change the routine to fit your baby’s needs.

Nap Schedules for 4-Month-Olds

Your 4-month-old is growing, and so are their naps. They usually take 3-4 naps a day. Each nap can be from 30 minutes to 2 hours long. Understanding their nap schedule is key.

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Number of Naps

At four months, babies often take 3-4 naps daily. Watch for signs that they’re sleepy. Adjust the schedule if needed to make sure they nap enough.

Ideal Nap Duration

From 30 minutes to 2 hours, naps vary for a 4-month-old. Aim for naps less than 2 hours. This way, night sleep won’t be disturbed. Remember, too much daytime sleep can affect night sleep.

Wake Windows Between Naps

Watch your baby’s tired signs. Most 4-month-olds are ready for a nap every 90 to 120 minutes. This helps set a good nap and bedtime schedule. Adjust as necessary to keep them well-rested.

Sample Sleep Schedules

For a 4-month-old baby, sample sleep schedules can be very useful. But always be ready to change things. Every baby is different. So, watch their sleep habits and learn their signals. This will help you make a routine that’s good for their sleep and growth.

4-Nap Schedule Example

Here’s a usual 4-nap plan for a 4-month-old:

  • Wake time: 6:30 AM
  • Nap 1: 8:15 AM
  • Nap 2: 11:45 AM
  • Nap 3: 3:30 PM
  • Bedtime: 6:30 PM

This plan gives around 3.5-4.5 hours of nap time. There is time between naps, usually 1.5-2.5 hours. The last nap ends before 6:30 PM. This makes your baby ready for bed early.

3-Nap Schedule Example

Looking at another option, a 3-nap plan might be better sometimes:

  • Wake time: 7:00 AM
  • Nap 1: 8:00 AM
  • Nap 2: 11:00 AM
  • Nap 3: 1:45 PM
  • Bedtime: 7:15 PM

This 3-nap plan also offers 3.5-4.5 hours of nap time. The gaps between naps are a bit longer, 2-2.5 hours. It ends with a bedtime at 7:15 PM. This is for babies who wake up a little later.

Keep in mind, these are just examples. You need to tune the schedule to fit your baby. Watch how they react and make changes as needed. Being flexible is key to a good sleep routine for your baby and family.

Handling the 4-Month Sleep Regression

The “4-month sleep regression” is a challenge for many parents. It’s when your baby’s sleep cycles and patterns change. Your baby may wake up more at night and have a messy sleep schedule. But, a steady bedtime routine, enough daytime naps, and being calm can make things easier. This way, your baby can start sleeping better again.

This rough patch usually starts around 3 to 4 months for most babies. Yet, some might show signs at 3 months, while others might at 5 months. It’s when your baby’s sleep moves from like a newborn to more grown-up sleep stages. This change can cause them to wake up more at night and mess up their sleeping times.

For your baby’s 4-month sleep issues, stick to a regular bedtime routine. You can do calming stuff like a bath, cozy pajamas, story time, and lullabies. Also, make sure your baby naps well during the day. When they wake up at night, comforting them gently also helps this phase go smoother.

The 4-month sleep problems can last if you don’t do anything. Before this phase, focus on good sleep habits and teaching your baby to sleep alone. These can make the sleep trouble few. Also, parents should look after themselves. Getting help and staying healthy in mind and body is very important now.

Keep up with a steady sleep schedule, good naps, and comfort to get through this. This helps your baby get back to healthy sleep.

Promoting Healthy Sleep Habits

It’s vital to start good sleep habits early for your 4-month-old. This will help their well-being a lot. Make sure they get plenty of tummy time. Also, put them in bed when they are starting to feel sleepy but still awake.

Tummy Time and Developmental Milestones

Tummy time is great for baby sleep! It makes their muscles stronger. This includes the muscles needed for rolling over, which they learn around 4 months. This time helps them get ready to sleep better at night.

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Putting Baby Down Drowsy but Awake

Putting your baby in bed while they’re sleepy but awake is important too. It helps them learn to calm themselves and sleep alone. Self-soothing is key for a steady sleep pattern. It helps them sleep through the night without you needing to help.

Common Sleep Problems and Solutions

When babies are 4 months old, they might have trouble sleeping. They could wake up at night, not nap well, or find it hard to fall asleep. A good bedtime routine and comfort can help. You can also talk to a doctor for more advice.

Night Wakings

Waking up at night is tough for 4-month-olds. They might not sleep long, causing them to wake often. A calm bedtime, enough naps, and comforting your baby can make their sleep better.

Nap Troubles

Daytime napping can also be hard for little ones. Watching how long they stay awake and adjusting naps can fix this. Plus, creating a calm routine before a nap helps a lot.

Difficulties Falling Asleep

Sometimes, 4-month-olds can’t fall asleep, even when they’re tired. A peaceful bedtime, less activity before bed, and teaching self-soothing can solve this. Remember, being patient and doing the same things every night is important.

Sleep Training Considerations

Sleep training can help your 4-month-old sleep better. But, it’s best done when they’re around 5 months. This is because at 4 months, babies are still figuring out their sleep cycles. The “4-month sleep regression” makes it harder to sleep train. Instead, work on a nightly routine and comfort your baby during this time.

Sleep Training MethodEffectiveness for 4-Month-Olds
Gradual Sleep Training (Chair Method)Effective for developing independent sleep skills
Ferber Method (Gradual Extinction)Can help 4-month-olds learn to fall asleep on their own, but full independence may not be achieved until 6 months
CIO (Total Extinction)Not typically recommended for 4-month-olds due to their developmental stage

Every baby is different. Be ready to change what you do based on your baby’s needs. With time and doing things regularly, you can help your baby sleep well.

Pacifiers and Sleep Associations

Pacifiers can calm your 4-month-old, but watch how they affect sleep. If your baby needs it always to sleep, they might wake up a lot at night wanting it. Cut back on the pacifier to help them learn to sleep without it.

There are many things babies like that help them sleep. Some like white noise or a dark room. Others like pacifiers, swaddles, or being rocked to sleep. If your baby uses these too much, they may find it hard to sleep well on their own.

It’s bad if your baby gets used to needing you to fall asleep. The doctors say not to put blankets or toys in with babies under one because it’s dangerous. Babies used to being helped sleep might wake up a lot at night and find it hard to nap.

Helping a 4-month-old learn to sleep better is important. It’s good to start teaching them to sleep without too much help from you at around 2 months. Some babies, though, don’t like pacifiers if they’re also breastfeeding. So, consider that when you help your baby get to sleep.

The AAP says pacifiers are okay for sleep time if you’re breastfeeding. From 4 ½ – 7 months, your baby might need a new pacifier at night a lot. But, by 7 months, most babies can find their pacifiers by themselves if they lose them.

If you want your baby to stop using the pacifier at one, it’s better if they don’t use it at all during the night. But, if you let them keep it longer, only give it to them at bedtime. This helps them not have trouble talking or learning later.

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Safe Sleep Practices

Keeping your 4-month-old safe while sleeping is very important. As they get more active, it’s good to stop swaddling. You should also think about letting them sleep on their tummy once they can roll by themselves.

Swaddling and Rolling

When you see your baby can roll over, stop swaddling them. Swaddling and rolling are not safe together. This could limit their movement and might be risky. Always look at what your doctor and the American Academy of Pediatrics say. They give great advice on how to keep your baby safe.

Tummy Sleeping

While young, babies should sleep on their backs. But, sleeping on their tummy is fine once they can turn over. If your 4-month-old can roll over and sleep on their stomach, it’s okay. Just keep their sleeping area clear of anything they could get stuck in.

Staying on top of the best sleep practices protects your baby. It keeps their sleep healthy and safe.


Getting your 4-month-old on a sleep schedule is key for them to grow well. Understanding what your baby needs for sleep, setting up a calming routine, and fixing any issues is important. Be flexible and pay attention to your baby’s signals. If needed, ask your doctor or a sleep expert for help. With your care and steady efforts, your baby will sleep and grow better.

Every baby is different, so finding what works for yours might take some tries. Watch how your baby reacts and keep a steady bedtime plan. This will help them sleep well for their health and learning.

Creating good sleep patterns is a lasting effort. If you face hard times, there’s help available. A pediatric sleep specialist or a baby sleep coach can offer advice and support.


What are the total sleep requirements for a 4-month-old baby?

At 4 months old, babies need about 14.5 hours of sleep each day. They sleep 10-12 hours at night and 3.5-4.5 hours during the day. Remember, every baby is different. Watch how your baby acts to see if they need more sleep.

Why is it important to establish a consistent sleep routine for my 4-month-old?

A regular sleep routine helps your baby sleep better. Bedtime activities like a bath, songs, and stories signal it’s sleep time. Doing these things at the same time every night helps your baby relax and sleep well.

What is the typical 4-month-old sleep schedule?

Most 4-month-olds take 3-4 naps a day. These naps can be from 30 minutes to 2 hours long. It’s good to keep naps under 2 hours. This helps make sure your baby sleeps well at night. Babies this age usually stay awake for 90-120 minutes before needing a nap or bedtime.

What is the "4-month sleep regression" and how can I handle it?

The “4-month sleep regression” is when your baby’s sleep changes. Your baby might wake up more often at night. To help, keep your bedtime routine the same. Make sure your baby naps enough during the day. Comfort your baby when they wake up at night.

When should I start sleep training my 4-month-old?

It’s best to start sleep training at around 5 months old. At 4 months, your baby is still getting used to sleep. Wait until after the “4-month sleep regression.”

How does the use of pacifiers affect my 4-month-old’s sleep?

Pacifiers can help your baby calm down. But, if your baby can’t sleep without it, they might wake up a lot. Try to use the pacifier less at night. This can help your baby fall back asleep on their own.

What are some safe sleep practices I should follow for my 4-month-old?

Keep your baby safe while they sleep. Stop swaddling and let them sleep on their tummy when they can roll over alone. Always follow your doctor’s advice and the American Academy of Pediatrics’ sleep tips for a healthy baby.