4 Month Old Sleep Schedule: Navigating Wake Windows, Sleep Regression, and Nap Tips

Feb 6, 2024

The world of parenting, particularly in your baby’s first year, is a journey woven with moments of great significance. Moments of unfathomable joy, coupled with equal parts of sheer exhaustion and feeling like you had no idea what’s going on or how to fix it. At the center of this whirlwind, sleep becomes the heart of daily life, dictating moods, routines, and often, parental sanity. For the parent of a 4-month-old, sleep is a hot topic, filled switch many questions about wake windows, sleep regressions, and the sometimes elusive good nap.

As a parent, you might find yourself asking, “What’s the fuss about the 4-month sleep regression? How do I know if my little one has outgrown their wake windows? And, a nap schedule? Is that even a thing?” Join me as we unpack these sleep mysteries and venture into the realm of delightful slumber for both your baby and…you.

The Crucial Role of Sleep

Before diving into tactics and sleep schedules, it’s essential to recognize the importance of sleep for your little one’s development. Sleep for a 4-month-old isn’t just about getting those much-needed z’s; it’s a critical tool for brain growth, learning, and emotional regulation. A well-rested baby is more alert, curious, and ready to soak in all the new experiences that life has to offer.

Sleep Spells Growth and Learning

Research shows that during sleep, especially the deep kind, necessary hormones for growth are released. These are critical for your baby’s development both physically and mentally.

Emotional Resilience and Sleep

It’s during rest that babies process emotional information from their day. A good night’s sleep can help with adapting to a world they’re still new to, ensuring they can take it all in and process it with ease as a refreshed little one.

Wake Windows for Your 4-Month-Old

The term “wake window” may sound like something from a space odyssey, but for your baby, it’s the limited time they can comfortably stay awake between naps, and before bedtime. Understanding and respecting these wake windows is crucial for your baby to get the right amount and quality of sleep.

Every time your baby wakes up, they’ve entered a new ‘window.’ A four-month-old is on the cusp of a developmental leap, and so, the adage “sleep begets sleep” becomes more pertinent than ever.

Too little or too much wake time can make naps more difficult. For most 4-month-olds, the typical wake window is around 90 minutes – 2 hours for this age. Wake windows lengthen as your baby gets older. 

Sample Schedule for a 4 Month Old 

Below is a sample sleep schedule for a 4 month old. Please note, every baby is different, these are just baseline averages that get them the right sleep and right intake in the daytime. 


Navigating the 4-Month Sleep Regression

Ah, the infamous regression. Often heralded as the harbinger of parental sleep demise, this phase is a natural progression in your child’s sleep development.

Understanding the 4-Month Regression

At this point, your baby’s sleep begins to resemble the more structured, adult-like patterns. The transition from light to deep sleep becomes more apparent and, of course, more turbulent.

The Turbulence

You may notice your baby experiencing more night wakings, starting to fight naps or show an aversion to the crib. These signs can send any parent into a panic and searching for how to best handle it!

Riding Out the Storm

Consistency is your lifeboat here. Stick to a routine, offer comfort but, resist the urge to introduce sleep associations that won’t be sustainable in the long run.

What’s a sleep association?

A sleep association (also known as a sleep prop) is anything “external” that you to five common sleep props/associations that I see every day, which are preventing babies from sleeping well:

  •   Feeding to sleep or drowsy (breast or bottle)
  •   Pacifiers/Sucking
  •   Touch (patting, stroking, rubbing, holding)
  •   Motion (bouncing, swaying, rocking)
  •   Presence (someone always being there when they fall asleep, this can include laying with them or next to them)

Crafting the Perfect Nap Schedule

Is there such a thing as a perfect nap schedule? Well, the answer lies in understanding your baby’s needs and creating a flexible but structured routine.

Quantifying Naps for Quality Sleep

Your 4-month-old should aim for around 3-4 naps a day, totaling 3 to 5 hours of sleep, complementing nighttime sleep.

Scheduling Around Wake Windows

Tailoring naps to follow suggested wake windows can significantly reduce sleep resistance and increase the chances of soothing sleep — think rhythmic, not rigid. 

Tips for a Smooth Nap Ride

Dim lights (if not pitch black), consistent pre-nap routines, and conducive sleep environments are your allies. Remember, the 4-month-old’s world is expanding rapidly, and naps are their checkpoints for a recharge on this adventure called life.

Short Naps and Their Solutions

Short naps can feel like a roadblock on the highway to dreamland. Here are some strategies to reroute your baby’s sleep. There are a multitude of reasons your little one’s naps might clock in on the shorter side. Hunger, overstimulation, or poor sleep associations are a few potential culprits.

Understanding the root cause is the first step. From there, consider experimenting with sleep environments, ensuring your baby isn’t too hot or too cold, and avoiding overstimulation before naptime.

Setting the Stage to Sleep Through the Night

The day may be gold, but the night, my friend is platinum for the sleep-deprived. Here’s how you can set the ambience for a peaceful night for your 4-month-old.

Consistency is key. A predictable sequence of events leading up to bedtime signals to your baby that it’s time for the day to wind down.

Instilling Self-soothing Skills

While it’s true that your arms are the world’s coziest place, fostering self-soothing skills is empowering for your baby and can lead to longer and less interrupted sleep. A child that doesn’t know they can self-soothe, will call for help each and every time they wake. A child that knows they have the skill of independent sleep, will be able to put themselves back to sleep should they wake and still be tired.

Addressing Night Waking and Feeding

At this age, night wakings for feeding are still very much a thing, and they’re usually a necessity. However, there are ways to ensure these feedings are effective and that your baby learns to consolidate sleep cycles independently.

As we wrap up our exploration into the world of a 4-month-old’s sleep, it’s vital to remember that while sleep is rooted in biology, it’s also nuanced and personal. What works for one baby may not for another, and that’s perfectly normal. Trust your instincts, be flexible, but most of all, be patient.

If sleep issues persist or become a source of parental stress, it’s always best to reach out to a pediatric sleep specialist or baby sleep coach. Remember, in these moments of need, reaching out is a sign of strength, not failure.

In closing, I’d like to offer you virtual high five! You’re doing a wonderful job, even when it feels like you’re navigating your child’s sleep in an exhausted state yourself. You’re doing great! If you need a little extra support, I’d love to be part of your village.

I am Erin Forish, one of Philadelphia’s top baby sleep coaches, a Certified Lactation Counselor (CLC), and a Child Passenger Safety Technician (CPST). I understand the challenges that come with sleepless nights, particularly when it involves babies and young children. My journey into the world of sleep coaching began with a personal experience of sleep deprivation as a new parent. I am determined help others facing similar issues by providing practical, real-life solutions that fit their families’ needs. Once I was certified in pediatric sleep coaching, I quickly realized that even once their children’s sleep was improved, some parents still needed additional help with their own sleep habits, practices, and daily routines, so I continued my studying and education and became certified in adult sleep coaching as well, earning my Certified Sleep Science Coach (CSSC) destination as well.

I am known for my compassionate and individualized approach to sleep coaching. I understand that every family is unique, and there is no one-size-fits-all solution to sleep challenges. I take the time to listen to your concerns, assess your specific situation, and create a personalized sleep plan tailored to your family’s particular needs.

So, if you’ve found this blog post during a desperate and exhausted “how to get my baby to sleep through the night” Google search, I want you to know that I understand and that I can help! I will not only educate you on what needs to be done and why; I will also guide you, and support you through the entire process. You will reach your sleep goals!

Setup a free sleep evaluation call with me today! Better sleep for everyone is just a few clicks away!