By 4 months old, many babies start to feel less like unpredictable newborns and more like little humans with patterns. At the same time, this age can be confusing for parents thanks to changing sleep cycles, shorter naps, and the common 4 month sleep regression.
As a mom of 3, I have learned that a flexible schedule based on wake windows (not the actual time of day) can make days feel more manageable. In this guide to a 4 month old schedule, you will learn what to expect, how much and often sleep and feeding is needed, and finally you will also get sample daily schedules.
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Sample 4 Month Old Daily Schedule (4 Naps)
I think it’s best to jump right into a few sample 4 month old schedules. From there, we can discuss in more detail what it means for sleep, wake windows, and feedings. The sample schedule below is for 4 naps per day. It is based on wake windows, not strict times. Adjust based on when your baby wakes for the day.
7:00 AM – Wake and feed
8:15 AM – Nap 1
9:00 AM – Wake and feed
10:30 AM – Nap 2
11:15 AM – Wake and feed
12:45 PM – Nap 3
1:30 PM – Wake and feed
3:15 PM – Nap 4
4:00 PM – Wake and feed
6:00 PM – Feed and bedtime routine
6:30–7:30 PM – Bedtime
Night: 1–3 feeds as needed
Sample 4 Month Old Daily Schedule (3 Naps)
If naps are lengthening, your baby may manage with 3 naps. In my personal experience, this was none of my 3 kids at 4 months old, but a select percentage of babies could be down to 3 naps at this age.
7:00 AM – Wake and feed
8:30 AM – Nap 1
10:00 AM – Wake and feed
12:00 PM – Nap 2
1:30 PM – Wake and feed
3:30 PM – Nap 3
4:30 PM – Wake and feed
6:30 PM – Feed and bedtime routine
7:00–7:30 PM – Bedtime
Related: Ultimate Baby Sleep Schedules Guide – over 50 pages so you can eliminate short naps and early wakings!
4 Month Old Sleep Schedule
At 4 months, babies are becoming more alert, social, and curious about the world around them. Developmentally, many are learning to roll, bring hands to their mouth, and engage more during the times they are awake. These exciting changes can also affect sleep, which we will be discussing in detail below.
How Much Should a 4 Month Old Sleep?
Most 4 month olds need 14–16 hours of total sleep in a 24-hour period. This is usually split between nighttime sleep and daytime naps.
Typical sleep needs include:
- Night sleep: 10–12 hours (with 1–3 night feedings)
- Day sleep: 3–4 hours across multiple naps
Many babies still take short naps at this age, often 30–45 minutes. Longer naps will most likely come later in life.
4 Month Old Wake Windows
Wake windows are one of the most important parts of a baby’s schedule. Staying awake too long can lead to overtiredness, which can actually cause your little one to not sleep well or fight sleep even though they are tired. Watch for your baby’s sleepiness cues such as rubbing eyes / ears, yawning, and fussiness for clues it’s time for your baby to sleep.
The average wake window for a 4 month old is 1.25-2 hours. You will find these wake windows vary throughout the day, but you might see a pattern develop where a wake window is shorter in the morning and longer in the evening.
4 Month Old Nap Schedule
Your 4 month old should take 3–4 naps per day. Some babies are transitioning toward 3 naps, while others still need 4 shorter naps to make it to bedtime. Typical nap lengths are only 30-90 minutes. If naps are short, a 4 nap day is often necessary to prevent overtiredness by bedtime.
Bedtime and Night Sleep at 4 Months
If your baby is still taking 4 naps per day at this age, their bedtime might be on the later side around 8-9pm. But if your little one is down to 3 naps per day, you can inch bedtime earlier around 7-8pm.
Night waking is still normal at this age. Many babies wake due to hunger, habit, or changing sleep cycles. Independent sleep skills are still developing and I do not recommend sleep training at this age. It’s best to wait until your baby is 6 months old.
Related: Baby Sleeping Clothes Guide – ensure you are dressing your baby comfortably for sleep.
The 4 Month Sleep Regression and Schedule Adjustments
The 4 month sleep regression happens when babies begin cycling through lighter and deeper sleep stages, which can cause frequent night wakings, short naps, and difficulty falling asleep.
Sleep regressions happen and it’s just a matter of getting through them. Here are some helpful tips to better deal with sleep regression with a 4 month old.
- Stick to age-appropriate wake windows
- Avoid keeping your baby awake longer to “wear them out”
- Focus on a consistent schedule
If you are dealing with a sleep regression, remember that this phase will pass – even if it feels long in the moment.
4 Month Old Feeding Schedule
At 4 months babies are still getting all of their nutrition from breast milk or formula. Some babies may cluster feed in the evening, especially during growth spurts or developmental leaps. General feeding guidelines:
- Breastfed babies: Every 2.5–3.5 hours
- Formula fed babies: Every 3–4 hours
- Night feedings: Still normal and expected
Tips for Creating a Flexible 4 Month Old Schedule
With all this information about a 4 month’s schedule, we can conclude that a schedule should support your baby and not stress you out. Here are my top tips for making a schedule that works for your family.
- Follow wake windows instead of exact times
- Keep bedtime consistent
- Prioritize total sleep over perfect naps
- Adjust based on how naps go
A 4 month old schedule is all about balance – structure with flexibility built in.
Sleep changes, short naps, and night wakings are normal at this age, even when you’re doing everything “right”. Focus on wake windows, a consistent bedtime, and meeting your baby’s needs. It won’t be long before sleep will become more predictable, and you will be well on your way to the next stage.
