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4-month-old sleep schedule: What you need to know

What should the nap and bedtime schedule be for 4-month-old?

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baby taking a nap after coming inside
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As your little one approaches the four-month mark, you may soon be getting what you desperately crave, a good night’s sleep. A baby’s sleep schedule begins to change around the four-month mark. As babies reach this stage, the 4-month-old sleep schedule begins to change as little ones start to enjoy more awake time.

You have probably noticed your baby staying up for longer periods of time during the day and sleeping for lengthy stretches during the night. Both of you are probably having fun during those awake hours. Parents are definitely savoring the extra hours of sleep during the overnight hours. Even though babies love being awake more during the day, solid nighttime sleep and naps are still important. So, what exactly does a 4-month-old sleep schedule look like, and how much sleep does a baby need at this stage?

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How much sleep does a 4-month-old need?

Baby sleeping In leaves
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Of course, every baby is different, but most 4-month-olds will sleep around 14 to 15 hours, including nighttime sleep and daytime naps. Don’t worry if your 4-month-old is sleeping less or more. The range for this age typically falls somewhere between 12 and 17. Some babies may like longer naps during the day, while others prefer shorter ones. Busy schedules and older siblings may also impact the length of daily naps.

The bottom line at this stage, though, is that the bulk of sleep should start occurring during overnight hours, much to the joy of sleep-deprived parents. Whether your baby needs three or four naps a day depends on energy levels during the day as well as moods. What does a 4-month-old sleep schedule look like?

4-month-old sleep schedule

A baby sleeping in a crib
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With busy work and school days, having a sample 4-month-old sleep schedule is helpful. This allows your baby to get the proper amount of sleep each day. We all know what happens when babies don’t get enough sleep. A tired baby tends to be fussy and cranky. There isn’t a one-size-fits-all sleep schedule for 4-month-olds, though. These sample schedules are a guide to assist you in finding the one that fits best with your day-to-day.

Four naps a day

Remember the ultimate goal is for your 4-month-old to get the bulk of sleep during the night. So, be careful with those long, late afternoon naps. If babies are napping past 5:30 in the afternoon, they aren’t going to want to go to sleep for the night at 7:30 p.m. For babies who seem to need four naps during the day, try this sample sleep schedule on for size.

  • Good morning: 6:30 a.m.
  • Morning nap: 8 a.m. to 9:15 a.m.
  • Late morning nap: 11 a.m. to noon
  • Afternoon nap: 1:45 p.m. to 2:30 p.m. or 2:45 p.m. (The length of this nap may depend on school pickup for other siblings.)
  • Last nap of the day: 4:45 p.m. to 5:15 p.m. or 5:30 p.m.
  • Start bedtime routine: 7 p.m.
  • Bedtime window: 7:30 p.m. to 8 p.m. (depending on the length of the bedtime routine)

Three naps a day

If your baby resists going down for that late afternoon nap after the older kiddos have been picked up from school, don’t stress. Just adapt your 4-month-old sleep schedule to three naps a day instead of four. As long as your baby doesn’t seem too cranky for dinner and the bedtime routine, three naps is enough.

  • Good morning: 6:30 a.m.
  • Morning nap: 8:30 a.m. to 9:45 a.m.
  • Afternoon nap: Noon to 1:15 p.m.
  • Last nap of the day: 3:30 p.m. to 4:30 p.m.
  • Start bedtime routine: 7 p.m.
  • Bedtime window: 7:30 p.m. to 8 p.m. (depending on your bedtime routine)

Do long naps interfere with nighttime sleep?

If your baby is sleeping well like a baby during an afternoon nap, resist the temptation to let baby keep snoozing. Too much sleep during the day most certainly interferes with baby sleeping for a big chunk of the overnight hours. While some babies may still wake up in the middle of the night, most 4-month-olds can sleep a solid 8 to 10 hours. This means so do you. The ideal nap time is 1 hour to 1 hour and 15 minutes. And 2-hour naps are a bit too long, so you shouldn’t let a baby sleep longer than 2 hours at naptime.

How long should awake times be?

Most 4-month-olds need to be up and active for around 90 minutes to 2.5 hours before attempting another nap. Remember that every baby is different. If your little one has been up for an hour and is super cranky, it may be time for another snooze, as long as it’s not too late into the afternoon. Awake times are earmarked for eating, walks, and tummy time.

Naps on the go

It’s important to be flexible with any sleep schedule. Getting baby into a sleep routine is important. Realistically, though, baby is sometimes going to be napping on the way home from running errands or dropping kids off at practice. Just remember to watch the clock. If you’re taking Johnny to a 7 p.m. hockey practice, you don’t want baby falling asleep on the way. That will most certainly make going to sleep at bedtime more difficult. It happens; and if it does, just push bedtime back.

Sleep hygiene

Baby sleeping in crib with a gray blanket and decals
Olena Chukhil / Shutterstock

Sleep hygiene is the healthy habits people develop that improve the quality of nighttime sleep. When you have a 4-month-old sleep schedule coupled with a bedtime routine that helps baby wind down for the night, it’s essential in developing good sleep hygiene. Keeping this pattern up and adjusting it as your baby moves to toddlerhood and beyond helps your children develop lifelong sleep hygiene that will have them catching quality z’s every night.

Is your 4-month-old starting to sleep through the night? Well, first off, yay for you. It sounds like you’re probably ready to start a 4-month-old sleep schedule that gives your little one a healthy balance of nighttime sleep and daytime naps. Whether your baby needs four or three naps during the day, we have sample 4-month-old sleep schedules to help busy parents find the one that fits their lifestyle. Remember that flexibility is key; as is not letting baby sleep too late in the afternoon. Long, late afternoon naps mean baby won’t be ready to settle down when the rest of the house is.

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