The newborn phase is so precious, and time flies by faster than you’d think! One minute you’re rocking a sleepy newborn, and the next, your baby is four months old and growing fast. While this stage is full of smiles and personality, it’s also when sleep deprivation can really hit hard. You might feel like you’re in survival mode, wondering when you’ll ever sleep again.
If you’re ready to transition from a newborn sleep schedule to one that works better for your 4 month old, you’re in the right place. Today, I’m sharing what a healthy 4 month old sleep schedule looks like—plus tips to help your baby (and you!) get more rest.
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!) Ultimately, a 4 month old needs 14 – 16 hours of total sleep in a 24-hour period.
What Are Wake Windows?
Wake windows (also known as wake times) are the age-appropriate 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 these milestones, 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 reach a developmental leap or 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 techniques. 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!
Are Pacifiers Okay for Sleep?
Yes! Pacifiers can be a great soothing tool for babies. However, if your baby becomes dependent on it or wakes frequently when it falls out, you may want to start gently weaning 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!).
Sleep Shore Sleep Services
Is your little one having difficulty with the ability to self-sooth for naps/overnight and establishing a predictable sleep schedule? If your child is unable to fall asleep, stay asleep, or wake up at a normal time, it may be time to consider sleep training. Sleep Shore offers personalized solutions for each unique sleeping situation to get your little one on track- whether they’re a newborn, infant, or toddler. We also offer in home sleep training services in the Boston, Massachusetts, Central Michigan (Midland, Clare, Mt. Pleasant) and Traverse City, Michigan. Sleep training offers babies and children with the skills to fall asleep on their own so they can wake up feeling more well-rested- and in turn, you’ll feel more energized, too! See what this mama had to say about our sleep services below:
“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!