Swaddle
Wake up 
Nap until 9:35 am (1 h) 
Bedtime 4 month old sample schedule
Here is one example day for a 4 month old who wakes at 7:00 am. It uses age-typical wake windows of about 1 h 45 min, a little shorter in the morning and a little longer before bed, and naps of about 1 h, with a shorter last nap.
| Time | What | Awake before |
|---|---|---|
| 7:00 am | Wake up for the day | - |
| 8:35 am - 9:35 am | Nap (1 h) | 1 h 35 min |
| 11:25 am - 12:25 pm | Nap (1 h) | 1 h 45 min |
| 2:10 pm - 3:10 pm | Nap (1 h) | 1 h 45 min |
| 5:00 pm - 5:35 pm | Nap (35 min) | 1 h 45 min |
| 7:45 pm | Bedtime | 2 h 10 min |
That is about 3 h 35 min of day sleep. Wake earlier or later and everything shifts with it: use the schedule maker below to set your own wake-up time.
Expect wake windows of about 1 hour 30 minutes to 2 hours, and 3 to 4 naps. Many naps last 30 to 45 minutes, about one sleep cycle. Longer naps usually come back as your baby learns to link cycles.
Why sleep changes now
Around this age sleep shifts toward the adult pattern of cycles with lighter stages in between. A baby who was used to falling asleep feeding or being rocked may now wake fully between cycles and look for the same help to fall back asleep. Read the full guide to the 4 month sleep regression.
Rolling means arms out
Many babies start rolling around 4 months. If your baby is still swaddled, now is the time to stop. Swaddled babies who roll onto their tummy cannot push themselves back.
An earlier bedtime helps
If short naps leave your baby overtired by evening, bring bedtime earlier by 20 to 30 minutes. For many 4 month olds bedtime lands between 7 and 8 pm.
Wake windows at 4 months
A wake window is the time your baby is awake between one sleep and the next. At 4 months it is usually 1 h 15 min to 2 h. Most babies manage the shortest window in the morning and the longest before bedtime, as sleep pressure builds through the day. If your baby fights sleep and only drops off after a long time, the window may be too short. If they melt down before naps, it may be too long. See all ages on our wake windows by age chart.
How much sleep does a 4 month old need?
The American Academy of Sleep Medicine recommends 12 to 16 hours in 24 hours at this age, including naps. Some healthy babies sleep a bit more or less. Watch your baby rather than the number: a baby who is mostly content when awake, and feeding and growing well, is usually getting enough sleep.
Sleep regression around 4 months
Sleep matures into adult-like cycles. More night wakings and 30-45 minute naps. Read the full guide: 4 month sleep regression.
Safe sleep: every sleep on the back, on a firm, flat surface, with no pillows, blankets, bumpers or toys. Share a room, not a bed, for at least the first 6 months.