4 Month Old Sleep Schedule
Evidence-based sleep schedule for 4-month-old babies with wake windows, nap times, and bedtime recommendations
Quick Summary
Sample 4-Month-Old Sleep Schedule
Based on a 7:00 AM wake-up time. Adjust times based on your baby's natural wake-up time.
Understanding Wake Windows for 4-Month-Olds
At 4 months, babies can handle longer wake windows than newborns, typically 1.5 to 2.5 hours between sleep periods. These windows progressively lengthen throughout the day:
- First wake window (morning): 1.5 hours - babies are freshest after night sleep
- Middle wake windows: 2 hours - building sleep pressure gradually
- Last wake window (before bed): 2.5 hours - longest stretch to ensure readiness for night sleep
The 4-Month Sleep Regression
Many parents notice their baby's sleep temporarily worsens around 4 months. This is actually a permanent developmental leap where your baby's sleep cycles mature from 2 stages to 4 stages (like adult sleep). This is normal and necessary!
During this transition, maintain consistent sleep schedules, darken the room, use white noise, and be patient. This "regression" typically lasts 2-6 weeks.
Extra tools for smoother nights
Log wake-ups alongside SleepCycleHub, rebuild rest with support from SleepDebtFree, and curate soothing background audio with SoundScape.
Generate a Personalized Schedule
Use our free calculator to create a customized sleep schedule based on your baby's actual wake-up time and unique needs.
Create Custom Schedule →Disclaimer: This schedule is provided as-is based on general pediatric sleep guidelines. Every baby is different. These are suggestions, not rigid rules. Consult your pediatrician if you have concerns about your baby's sleep patterns.