4-Month-Old Sleep Schedule
Medically reviewed by Safi Ullah Khan
Medically reviewed by Safi Ullah Khan · Written by Muneeb Rana · Last updated 21 October 2026
Quick answer: A 4-month-old sleep schedule: 12-16 hours of sleep in 24 hours including naps (AAP), usually 3-4 naps with wake windows of 1.5-2.5 hours, and a bedtime around 6:30-8:00 pm. Around now many babies go through the 4-month sleep changes, with more night wakings for a few weeks.
TL;DR
- Total sleep: 12-16 hours including naps (AAP/AASM).
- Naps: 3-4 naps; wake windows 1.5-2.5 hours.
- Back to sleep, alone, on a firm flat surface, every time.
Use this 4-month-old sleep schedule as a starting point, not a rulebook. Sleep needs vary a lot between babies; the ranges below come from AAP-endorsed sleep guidance where it exists, and from common practice for naps and wake windows, which have no official standard.
How much should a 4-month-old sleep?
| Typical range | |
|---|---|
| Total sleep in 24 hours | 12-16 hours including naps (AAP/AASM) |
| Naps | 3-4 naps |
| Wake windows | 1.5-2.5 hours |
| Night sleep | 10-12 hours in bed, often with 1-2 wakings; the 4-month change can bring more |
| Bedtime | 6:30-8:00 pm |
Wake windows are the awake time between sleeps. Try the wake window calculator to plan the next nap from the time your baby woke up.
Sample 4-month-old sleep schedule
An example day. Your baby's times will differ; watch for sleepy cues like yawning, rubbing eyes and looking away.
| Time | What happens |
|---|---|
| 7:00 am | Wake, feed |
| 8:45 am | Nap 1 |
| 10:15 am | Feed |
| 12:00 pm | Nap 2 |
| 1:45 pm | Feed |
| 3:15 pm | Nap 3 |
| 4:45 pm | Feed |
| 5:30 pm | Catnap (if needed) |
| 6:45 pm | Feed, routine |
| 7:15 pm | Bedtime |
| Night | 0-2 feeds |
What changes at this age
Sleep architecture matures around 4 months, so babies surface between sleep cycles more and may need help resettling. This is the well-known 4-month sleep regression. Keep the routine steady, use the wake window calculator to avoid overtiredness, and stop swaddling if your baby is rolling.
Safe sleep at this age
The AAP's safe sleep advice applies for every nap and night: back to sleep, a firm flat surface, nothing else in the crib, and room-sharing without bed-sharing, ideally for at least the first 6 months. Read the safe sleep basics for details. Tot helps you log sleep; it is not a baby monitor and does not track breathing or movement.
How to track sleep in Tot
Log naps and night sleep with a start and end time in Tot and you'll see daily totals and sleep trends by day and week. Seeing a week of data makes it easier to spot a nap that's too late or a shrinking wake window, and to share real numbers with your pediatrician.
When to talk to your pediatrician
- Loud snoring, pauses in breathing or gasping during sleep
- Your baby is very hard to wake or unusually floppy
- Sleep suddenly changes along with fever, poor feeding or fewer wet diapers
- You are exhausted and struggling; ask for help, it's common and support exists
Related: baby sleep schedule by age · 3-month-old sleep schedule · 5-month-old sleep schedule · 4-month-old feeding chart · nap schedule calculator · baby sleep tracker · 4-month sleep regression
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Sources
- AAP HealthyChildren.org: Healthy Sleep Habits, How Many Hours Does Your Child Need?: www.healthychildren.org (accessed 21 October 2026)
- AAP HealthyChildren.org: Getting Your Baby to Sleep: www.healthychildren.org (accessed 21 October 2026)
- AAP HealthyChildren.org: How to Keep Your Sleeping Baby Safe (AAP policy explained): www.healthychildren.org (accessed 21 October 2026)
- NHS: Helping your baby to sleep: www.nhs.uk (accessed 21 October 2026)
- NICHD Safe to Sleep: Ways to reduce the risk of SIDS: safetosleep.nichd.nih.gov (accessed 21 October 2026)
Medical disclaimer:
Tot and this website give general information only. Feeding, sleep and growth ranges vary; always follow your pediatrician's advice. If your baby is unwell, contact your doctor or emergency services.
FAQ
How many naps does a 4-month-old take?
Usually 3-4 naps, with wake windows of about 1.5-2.5 hours.
What time should a 4-month-old go to bed?
Typically 6:30-8:00 pm. The best bedtime is the one that fits your baby's wake windows and your family's day.
How long should a 4-month-old sleep at night?
10-12 hours in bed, often with 1-2 wakings; the 4-month change can bring more.
Is it normal if my baby's schedule doesn't match?
Yes. These are averages. A baby who is growing well and is mostly content when awake is usually getting enough sleep.
Can an app tell me when my baby will be tired?
An app can't read your baby, but logging sleep in Tot shows patterns over days, which helps you predict the next nap.
Related guides
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