4-Month-Old Sleep Schedule: How to Get as Much Sleep as Possible

The newborn phase is so precious, and time flies by faster than you’d think! You’ve blinked, and suddenly you’re at the 4-month mark. It’s no secret that despite how sweet this stage is, sleep deprivation can be brutal for parents. You may feel like you’re in survival mode, and it can be tricky to know how and when to try to get sleep. If you’re hoping to learn how to transition from a newborn sleep schedule to better suit your 4-month-old, stay tuned. Today, I’m sharing a 4-month-old sleep schedule to help you get as much sleep as possible!

4-month-old sleep schedule

4-Month-Old Sleep Schedule 

Your baby is growing each day- and so are you! As you figure out how to navigate parenthood, sleep is a common pain point for many parents. Whether it’s your first child or your fourth, having a young baby completely changes the picture. 

A 4-month-old sleep schedule can be tricky to nail down since your baby’s sleep habits are transforming from month to month- it can be hard to keep up! Every child will look different- and every day will likely look different too. Don’t get too hung up on a strict sleep schedule at this stage- it’s important to be flexible and do what’s best for your family. These guidelines are meant to help parents navigate the 4-month-old sleep schedule- not to create rigidity or unattainable goals. 

How Much Do 4-Month-Olds Sleep? 

The amount that your 4-month-old sleeps will likely look different day-to-day, which is perfectly okay. Typically, 4-month-olds take around 3-4 naps throughout the day with awake times around 1.5-2 hours between sleep. They’ll likely sleep around 3.5-4.5 hours during the day and 10-12 hours after they’ve been put to bed. (Remember that every baby is different, so it’s okay if these numbers don’t match your baby exactly!)

Awake times and naps for newborns and infants by month

What Are Wake Windows?

Wake windows (also known as wake times) are the periods in between sleep when your baby is awake. This applies to any time after naps or bedtime until you put them back to sleep. Wake windows are essential to growing babies so that they can expend energy and fall asleep more easily at bedtime. Wake windows change from month to month in the early stages. For a 4-month-old sleep schedule, wake windows will be 1.5-2 hours of awake time with 3-4 naps each day. However, this will quickly change- as your baby grows, they will spend more and more time awake. 

4-Month Sleep Regression

At around 4 months, you can expect your baby’s first sleep regression. During this milestone, your baby will likely experience more fussiness, trouble falling asleep, difficulties sleeping through the night, having a hard time falling back asleep, and a disrupted nap schedule. A sleep regression is what happens as they progress developmentally. Although the sleep issues can be brutal, try to remember that it’s not a bad thing! 

4 months is also the milestone at which you can start to try sleep training. The sooner your baby develops the skills to fall asleep independently, the easier it will be for the whole family to get sleep! 

What’s the Right Bedtime for a 4-Month-Old?

As with anything else sleep schedule-related, each baby is different. There isn’t one magical one-size-fits-all bedtime for every child. However, the sweet spot tends to be between 7 and 8 pm. An earlier bedtime is best- although it may feel counterintuitive, getting your baby to sleep earlier will help them get more sleep in the long run. Check out this post to learn more about the benefits of an early bedtime! 

Newborn bedtimes sample

Are Pacifiers Okay for Sleep? 

Yes! If your little one uses a pacifier to help them fall asleep at 4 months, this is completely okay. If their pacifier is causing issues, extra fussiness, or you feel like they’d benefit from ditching the pacifier, there are many ways to get rid of it. If you’re looking for advice, we have an entire blog post on how to wean the pacifier

4-Month-Old Sleep Schedule

Here are some sample schedules by month to make the most of your little one’s sleep routine. If following a sleep schedule feels impossible, it may be time to start sleep training your baby. Please feel free to reach out if you need sleep help- Sleep Shore is here to make your life easier (and more energized!).  

Sample schedules by month newborns

Sleep Shore Sleep Services

If you’re struggling at this young baby stage or have an older child who can’t seem to get the hang of bedtime, we’re here to help. Falling asleep, staying asleep, or going back to sleep is so much easier with sleep training. Sleep Shore is here to help you finally sleep through the night. We offer one-on-one sleep training for newborns, infants, and toddlers. We’re here to help your unique child thrive and get the essential sleep to support their health (and yours!). You deserve better rest- see what this mama had to say about our sleep services: 

“I cannot recommend Molly and her services enough. 10/10 experience. We started working with Molly when our daughter Tenley was almost 4 months and taking 25 minute cat naps and bedtime could be a 3 hour cycle of rocking her to sleep only to have her wake up 25 minutes later. For the first few weeks Molly helped us lay a healthy sleep foundation with tips to help extend naps. When she turned 4 months, with Molly’s gentle method we started official sleep training. The second night she fell asleep independently in half the time it took night one. She now sleeps 10-12 hours every night in her crib with no overnight wakings and puts herself to sleep independently. My husband and I have precious time with just us at night now but are so happy we look forward to the morning waking!”

-MOM OF A 4-MONTH-OLD

Our Newborn and Infant Sleep Packages are designed to help get you through the challenging moments of early parenthood. (You can even gift them to other mamas in your life!) Stay tuned for more sleep tips to help your whole family sleep better! 

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