Learn a good sleep schedule for your 4 month old using an appropriate 4 month old wake window that will optimize your baby’s sleep.

4 month old awake on bed

Following your baby’s wake windows can help improve sleep.

See what a 4 month old wake windows are and how to help your 4 month old get the best sleep possible.

To help you better, download my free sleep calculator to see when naptime and bedtime should be based on your baby’s age. Click here to grab it, it’ll be super helpful.

4 month old sleep at a glance graphic

How Long is the Wake Window for a 4 Month Old?

A 4-month old wake window is about 90–120 minutes total.

This time includes the time they spend feeding.

Usually, a baby’s shortest wake window is at the beginning of the day and then can extend that wake window to be slightly longer toward the end of the day.

You may not think that the awake time for a 3-month-old and a 4-month-old would be different, but as your baby grows and develops, so will the time that they are able to stay awake.

Sometime between 3 and 4 months old, your baby will transition from their 3-month old wake window of 60 to 90 minutes, to a new wake window of 90 to 120 minutes.

How Long is Too Long for A 4 Month Old to Stay Awake?

This will vary depending on your baby, but I wouldn’t recommend keeping your 4 month old awake longer than 2 hours.

Keeping your baby awake for too long can lead to an overtired baby, and will make it harder for them to fall asleep.

Baby Schedule Calculator

Download my free baby sleep schedule calculator to see when nap time & bedtime should be based on your baby’s age.

    What Does A 4-Month Old Sleep Schedule Look Like?

    There can be a lot of range in sleep schedules at 4 months old.

    Some babies will stay closer to 90 to 105-minute wake windows throughout the day, while other babies can handle up to 2 hours of awake time at parts of the day.

    Some babies are eating every 3 to 3.5 hours, while other babies can go a bit longer in between feeds, eating every 4 hours.

    Here’s a sample 4-month old schedule with wake windows of 1.5 hour in the beginning of the day and then extending all the way to 2 hours toward the end of the day.

    4 month old sleep schedule with 4 month old wake windows

    See how the wake windows change throughout the day?

    Sample 4-Month Old Sleep Schedule

    7:00 am: Wake up

    8:30 to 10:00 am: Nap

    11:45 am to 1:15 pm: Nap

    3:15 to 5:00 pm: Catnap

    7:00 pm: Bedtime

    How Long Should a 4 Month Old Nap?

    Your 4 month will likely nap for 45 to 90 minutes at a time. I like to see 4 month olds take 3 to 4 naps.

    Some babies are ready to transition from 4 to 3 naps, while others may hang onto 4 naps until they are 5 months old.

    It’s still common for your 4 month old to take short naps. Some babies may nap longer, giving you 90-minute stretches but that isn’t necessarily the norm.

    In my experience in working with families, even babies who are sleep trained or know how to put themself to sleep still struggle with the 45-minute intruder.

    If you’re lucky enough to have a baby consistently napping for up to 90 minutes, consider that a huge win!

    If your 4 month old is only napping for 30 minutes or so, there may be some things you can troubleshoot.

    How Many Naps Should A 4 Month Old Take Each Day?

    Since short naps are still common at this age, your baby will toggle between 3 or 4 naps each day.

    You’ll want to keep your baby’s wake window the same, even with a short nap. Putting them down too early will only perpetuate the cycle of short naps.

    Here’s an example of what that might look like.

    4 month old sleep schedule with short naps and 4 month old wake windows

    Sample 4-Nap Schedule

    7:00 am: Wake up

    8:30 to 9:15 am: Nap

    11:15 am to 12:00 pm Nap

    2:00 to 2:45 pm: Nap

    4:45 to 5:15 pm: Nap

    7: 15 pm: Bedtime

    Video About 4 Month Old Wake Windows

    Watch the video below where I’ll cover 4 month old wake windows and a sleep schedule. Sometimes it helps to hear someone explain it versus reading a blog post.

    How Much Sleep Should A 4 Month Old Get?

    Your 4 month old needs about 11 to 12 hours of night time sleep and around 3.5 to 5 hours of daytime sleep.

    That usually equates to 3 or 4 naps throughout the day.

    Baby sleep schedule binder mockup image

    Sleep and Feed Schedules for Every Age

    Take away the stress of figuring out your baby’s sleep needs. With the Baby Sleep Schedule Binder, you’ll get sleeping and feeding schedules that you can implement for every age, even if you currently have no routine in place. Check out the Baby Sleep Schedule Binder here.

    Frequently Asked Questions About 4 Month Old Wake Windows

    Can A 4 Month Old Sleep Through the Night?

    At 4 months old, some babies can sleep through the night, while others may still need 1–2 feeds in the middle of the night.

    Is There A 4-Month Old Sleep Regression?

    Some babies may go through a sleep regression around 4 months old and it can be one of the toughest sleep regressions!

    Your baby’s sleep patterns change around 4 months of age and become similar to our sleep cycles as adults. 

    This change in sleep cycles is what often leads to the dreaded four month sleep regression. Your newborn may have been sleeping well, and is suddenly fighting sleep or waking up multiple times in the middle of the night.

    Should I Swaddle My 4 Month Old?

    I recommend dropping the swaddle around 4 months if you haven’t already. Around 4 months is the time many babies start to roll over.

    We want to transition out of the swaddle once baby starts rolling for safety reasons.

    Can I Sleep Train at 4 Months?

    Yes, 4 months old is the youngest age I recommend implementing a sleep training method. if you want help with sleep training, check out The Baby D.R.E.A.M. System.

    Why is the First Wake Window the Shortest?

    It seems odd that the first wake window of the day is usually the shortest amount of time, but many things regarding baby sleep are counterintuitive.

    Even after sleeping 10 to 12 hours at night, most babies still have some built-up sleep pressure, making it harder for them to get through a long wake window in the morning.

    As the day goes on, most babies are able to have a slightly longer wake window. For your 4-month old, start their first wake window at 1.5 hours, and then shift to about 2 hours for the rest of the day’s wake windows.

    How to Stretch Wake Windows

    There may be situations when your little one is showing sleep cues before their ideal wake window has passed. In those situations, you may be wondering how to stretch wake windows before nap or bedtime.

    One of my go-to methods for stretching a wake window is a change of scenery. Consider going outside for some tummy time in the fresh air and sunshine.

    You might also consider having a novel toy on hand that your baby doesn’t see very often.

    Before transitioning too quickly to this longer wake window, I would encourage you to do the following:

    1. Look for signs that your baby is ready to transition to a longer wake window. Signs include waking up early from naps, taking more than 20 minutes to fall asleep for a nap, or baby having early morning wakings.

    If you see signs that your baby is ready to increase their wake window, do so gradually.

    I recommend adding 15 minutes to one or two wake times and keeping that consistent over three to five days before adding on another 15 minutes to the same or a different wake window.

    If you have any questions about your 4 month old’s wake windows, leave them in the comments section and our team will help troubleshoot.

    Amy Motroni

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