Your baby just turned 4 months old. The naps that used to happen anywhere are getting shorter, and the evenings feel less predictable. If you’ve searched 4 month old sleep schedule, you probably want a simple plan for the day: how many naps, how long to keep your baby awake between them, and when bedtime should be. Here it is in one place, with two sample days you can adjust, plus the signs that mean it’s worth talking to your pediatrician.
This page is part of our baby sleep schedule by age guide, which covers every age from newborn to 2 years.
Quick answer: 4 month old sleep schedule
- Total sleep: the American Academy of Pediatrics (AAP) recommends 12 to 16 hours of sleep in 24 hours for babies 4 to 12 months old, including naps.
- Naps: most 4-month-olds take 3 to 4 naps a day. Short naps of 30 to 45 minutes are common at this age.
- Wake windows: about 1.5 to 2 hours awake between sleeps is a common rough guide. Wake windows are not an official AAP measure, so your baby’s tired signs come first.
- Bedtime: a short, calm routine at about the same time each night. The right time depends on when your baby woke from the last nap.
- Nights: many 4-month-olds still wake at night, often to feed. That is common at this age.
- Safety: on the back for every nap and every night, on a firm, flat surface with nothing else in the crib. Stop swaddling once your baby looks like they’re trying to roll over (AAP).
What changes at 4 months
Four months is a busy age. The CDC milestone checklist for 4 months includes holding the head steady without support, pushing up onto the elbows or forearms during tummy time, bringing hands to the mouth, and chuckling when you try to make them laugh. All that new activity shows up in sleep too.
- Sleep cycles mature. Many babies go through a bumpy patch around 4 months as their sleep changes, which is often called the 4-month sleep regression. Our guide to sleep regression at 4, 6 and 8 months explains what can help.
- Naps start to form a pattern. Many babies settle into a morning, a midday and a late-afternoon nap, sometimes with a short fourth catnap.
- Rolling may start. The AAP says to stop swaddling when your baby looks like they’re trying to roll over. See when to stop swaddling for the switch to a sleep sack.
- Routines start to help. The CDC suggests setting steady routines for sleeping and feeding at this age.
For the full list of skills at this age, see our 4-month milestones guide.
Sample 4 month old sleep schedules
These are examples, not rules. They use wake windows of about 1.5 to 2 hours, a common rough guide at this age. Shift the clock times to match your baby’s morning wake-up, and let tired signs lead the way.
Sample day with 4 naps (shorter naps)
| Time | What happens |
|---|---|
| 7:00 a.m. | Wake up, feed, diaper change, play |
| 8:30 a.m. | Nap 1 (about 30 to 60 minutes) |
| 10:45 a.m. | Nap 2 (about 45 to 90 minutes) |
| 1:30 p.m. | Nap 3 (about 30 to 60 minutes) |
| 4:00 p.m. | Nap 4, a short catnap (about 20 to 40 minutes) |
| 6:15 p.m. | Bedtime routine: feed, diaper, sleep sack, song |
| 6:30 to 7:00 p.m. | Asleep for the night (night feeds as needed) |
Sample day with 3 naps (longer naps)
| Time | What happens |
|---|---|
| 7:00 a.m. | Wake up, feed, diaper change, play |
| 8:45 a.m. | Nap 1 (about 1 to 1.5 hours) |
| 12:00 p.m. | Nap 2 (about 1 to 1.5 hours) |
| 3:30 p.m. | Nap 3 (about 45 to 60 minutes) |
| 6:30 p.m. | Bedtime routine |
| 7:00 p.m. | Asleep for the night (night feeds as needed) |
Feeds aren’t listed at fixed times, because many 4-month-olds still feed on cue. For how much milk babies typically take at this age, see our baby feeding schedule by age.
How much should a 4 month old sleep?
| Sleep | Typical at 4 months | Where it comes from |
|---|---|---|
| Total in 24 hours | 12 to 16 hours, including naps | AAP recommendation for 4 to 12 months |
| Naps a day | 3 to 4 | Common pattern, not an official measure |
| Wake window | About 1.5 to 2 hours | Rough guide, not an official measure |
| Night waking | Still common | Normal variation between babies |
These are ranges, not targets. A baby who wakes up mostly content, feeds well and grows as expected is usually getting enough sleep, even at the low end of the range.
4 month old wake windows: read the tired signs
The clock gives you a starting point. Your baby’s tired signs tell you when to start winding down: yawning, staring into space, rubbing eyes, pulling ears and fussing. A baby who gets overtired often finds it harder, not easier, to settle. Our guide to baby cues shows what to look for.
- If your baby wakes happy after a short nap, that nap may be enough.
- If your baby fights a nap, try starting the wind-down a little earlier next time.
- If the late afternoon is hard, a short catnap can bridge the gap to bedtime.
Common 4-month sleep problems and what can help
Short naps
Naps of 30 to 45 minutes are very common at this age. If your baby wakes upset, wait a few minutes before going in, then offer gentle comfort to help them settle back to sleep. Many babies learn to link sleep cycles into longer naps as they grow.
More night waking than before
Keep nights dark, quiet and boring. The AAP says you can still respond to needs like feeding, a diaper change or illness. For babies 4 months and older, the AAP suggests putting your baby to bed drowsy, not already asleep, so they can learn to settle in their own bed.
Falling asleep only while feeding or being held
This is very common. Try moving the last feed a little earlier in the bedtime routine, then put your baby down drowsy but awake. Our guide to a baby who won’t sleep without being held has more steps.
Rolling in the crib
Keep placing your baby on their back to sleep. The AAP says babies who roll comfortably both ways don’t need to be turned back, as long as the sleep area is free of blankets, pillows, toys and bumper pads.
The clock change
In the US, clocks fall back on Sunday, November 1, 2026. Our daylight saving time baby sleep plan shows how to shift naps and bedtime gently.
A simple bedtime routine for a 4 month old
The AAP says all children thrive on a regular bedtime routine. At 4 months it can be short and simple:
- Feed in a calm, dim room.
- Fresh diaper and a sleep sack.
- A song, a short book or a cuddle.
- Into the crib on the back, drowsy but awake.
Keep the same order every night. More ideas in our guide to a baby bedtime routine that works.
Safe sleep at 4 months
- Place your baby on their back for every sleep until their first birthday (AAP).
- Use a firm, flat surface in a crib, bassinet or play yard, with no blankets, pillows, bumpers or toys.
- Share a room, not a bed, ideally for at least the first 6 months (AAP).
- If your baby falls asleep in a car seat, stroller, swing, carrier or sling, move them to a firm sleep surface on their back as soon as possible (AAP).
- Stop swaddling when your baby looks like they’re trying to roll over (AAP).
More in our safe sleep practices guide.
Related: 3 month old sleep schedule, the month before.
Next: 5 month old sleep schedule, the month after.
When to talk to your doctor
- Your baby is very sleepy, hard to wake or too sleepy to feed.
- You notice snoring, gasping or pauses in breathing during sleep.
- Sleep problems come with poor feeding, fewer wet diapers, fever or slow weight gain.
- Your baby isn’t reaching the CDC 4-month milestones, or loses skills they used to have.
- You feel exhausted or low and it’s hard to cope. Your pediatrician can help or point you to support.
- Call 911 if your baby stops breathing, turns blue or gray, or can’t be woken.
Frequently asked questions
How many naps should a 4 month old take?
Most 4-month-olds take 3 to 4 naps a day. Babies who take short naps often need 4, while babies who take longer naps may do well with 3.
What are the wake windows for a 4 month old?
About 1.5 to 2 hours between sleeps is a common rough guide. It is not an official AAP measure, so watch your baby’s tired signs as well.
How long should a 4 month old sleep at night?
The AAP gives a total for 24 hours: 12 to 16 hours including naps for babies 4 to 12 months. It does not set a separate number for the night. Many babies this age still wake at night, often to feed.
What time should a 4 month old go to bed?
There is no official bedtime. Pick a time that follows a reasonable wake window after the last nap, and keep it about the same each night.
Is the 4-month sleep regression real?
Regression isn’t a medical term, but many babies’ sleep changes around this age as their sleep cycles mature. It’s a phase of change, not a step backward. See sleep regression at 4, 6 and 8 months.
Should I sleep train my 4 month old?
That is a personal choice. Talk to your pediatrician about whether your baby is ready, and compare the options in our guide to sleep training methods.
Browse more sleep guides on our baby sleep page.
Free printables: get our Safe Sleep Checklist, Feeding & Diaper Log and Hospital Bag Checklist, plus one short tip email a week. Join Babypino Weekly.
Sources
- HealthyChildren.org (AAP): Healthy Sleep Habits: How Many Hours Does Your Child Need?
- HealthyChildren.org (AAP): Getting Your Baby to Sleep
- HealthyChildren.org (AAP): How to Keep Your Sleeping Baby Safe
- CDC: Important Milestones: Your Baby By Four Months
This article is for general information only and is not a substitute for medical advice. If you’re worried about your baby, call your pediatrician, or 911 in an emergency.