What to Expect at 4 Months Old: Baby Sleep, Schedules & More

The 4-month mark is a big milestone for babies—and for parents navigating the wild world of sleep! As your little one grows, their sleep patterns will start to shift, which can make naps and bedtime feel more predictable (and sometimes more challenging).

Here's everything you can expect at 4 months old when it comes to sleep, plus some sample schedules to help you find the right rhythm for your baby.

4-Month Sleep Changes

At this age, babies are transitioning from the newborn phase, where sleep was all over the place, to a more predictable routine. You might notice that your baby is beginning to have longer wake windows (the time they can stay awake between naps), and their nap lengths are also starting to change.

However, it’s also the time when the 4-month sleep regression can hit. Your baby’s sleep cycle is maturing, and they might struggle with more frequent night wakings or shorter naps. If you’re dealing with this, you’re not alone. You can find tips for managing the 4-month sleep regression in my full blog post here: The 4-Month Sleep Regression: What to Do About It.

4-Month Sleep Schedule: What Works Best

At 4 months old, babies usually need 3-4 naps a day. The exact number of naps depends on your baby’s nap length. If they’re taking shorter naps (anywhere from 30 minutes to 1.5 hours), a 4-nap schedule may work best. If their naps are longer (1.5 to 3 hours each), a 3-nap schedule might be more appropriate.

Here’s a look:

• Wake Up: Between 6-7 AM

• Wake Window 1: 1 hour 15-30 minutes

• Nap 1

• Wake Window 2: 1 hour 30 minutes to 2 hours

• Nap 2

• Wake Window 3: 1 hour 45 minutes

• Nap 3 (and possibly a catnap for 4-nap schedule)

• Wake Window 4: 1.75-2.25 hours

• Bedtime: Typically between 6-8 PM

Remember, these schedules are flexible. Don’t stress over the exact times—track your baby’s sleep and adjust by 10-15 minutes based on what works for them.

If you're struggling with shorter naps, check out my blog on how to handle them here: Short Naps: What You Need to Know.

It’s a Great Time to Start Sleep Teaching!

At 4 months, your baby’s sleep cycles are maturing, which makes this a great time to start sleep teaching if you haven’t already. 

If you’re ready to dive in and get more structured with sleep teaching, the Cozy Baby Sleep Course is designed to guide you through it step-by-step. From creating a consistent bedtime routine to understanding sleep cues and choosing the best sleep teaching method, the course covers everything you need to know to help your baby sleep more soundly through the night.

Here’s what you’ll get with the course:

• A solid bedtime routine that works

• 3 sleep teaching methods, so you can choose the one that feels right for your baby

• Daily schedules tailored to your baby’s age and needs

• A clear, step-by-step plan to build confidence and reduce stress

Getting your baby on a good sleep schedule now will make those early months of sleep training a lot easier—and set them up for healthy sleep habits as they grow.

Ready to get started? Check out the Cozy Baby Sleep Course today!

You've got this, mate xx