4-Month-Old Sleep Schedule

At 4 months, a baby's day is still variable, but we can start to mold it into something that looks consistent and routine if you squint at it. Let's walk through a sample sleep schedule and then discuss the things to consider and the edge cases.

Sample Sleep Schedule:

6 AM: Wake (2 hours)

8 AM: Sleep (1 hour)

9 AM: Wake (2 hours)

11 AM: Sleep (1 hour)

12 PM: Wake (2 hours)

2 PM: Sleep (1 hour)

3 PM: Wake (2 hours)

430 PM: Sleep (30 minutes)

5 PM: Wake (2 hours)

7 PM: Sleep (11 hours)

Total: 14.5 hours of sleep

Suggested Fixed Points

There are many variables in a 4 m/o's sleep schedule. It will never be the same every day. And it may be impossible to achieve any preordained schedule in any single day. However, it still helps to have some fixed points to reach for so that there is some semblance of consistency and routine.

Start the overnight sleep at 7 PM. (at least between 645 PM and 715 PM)

Don't let the baby sleep later than 7 AM. (ideally waking between 6 AM and 630 AM)

Have the baby nap for 30-45 minutes between starting at 430 PM (or 445 PM at the latest), in order to get to an overnight bedtime of 7 PM.

6 AM: Wake

A targeted 6AM wake up time could end up being 515AM one day and 645AM the next. Wake the baby at 7 AM, if they are still sleeping, in order to stay on track for the day.

8 AM: Sleep

The baby might sleep for one hour. Or they may sleep for 40-45 minutes (a single sleep cycle). Or they may sleep for two sleep cycles (85-90 minutes). This depends on if they've been sleep trained yet, and their environment, and their personal disposition.

9 AM: Wake

The baby is awake for at most 2 hours.

11 AM: Sleep

The baby sleeps for about an hour.

12 PM: Wake

The baby is awake for at most 2 hours.

2 PM: Sleep

The baby sleeps for about an hour.

3 PM: Wake

The baby is awake for at most 1.5 hours.

430 PM: Sleep

The baby sleeps for at least 30 minutes but no more than 45 minutes.

5 PM: Wake

The baby is awake for at most 2 hours.

7 PM: Sleep

The baby goes to sleep at 7 PM, or at least between 645 PM and 715 PM. The baby sleeps for around 11 hours overnight, although it can vary between 10-12 hours. The baby should be woken by 7 AM the next day in order to stay on schedule.

Try Your Best

A 4-month-old's sleep schedule is different every day. But with a few fixed points to reach for each day, there can be an overall sense of routine and consistency throughout the week.

Let Me Help You

Do you have a baby or toddler that could be sleeping better? Are you lacking in sleep or free time for yourself? Whether you are looking for a big or small improvement to your family's sleep, I can help. Sign up for sleep consulting by Bill Paetzke at sleep@billpaetzke.com. Rates are $85 USD for 30 minutes or $160 USD for one hour. Consultations are provided virtually over video conference (i.e. Zoom).