4 month old sleep schedule and daily routine

What does a daily routine look like for a 4-month-old baby?

At 4 months, many babies begin to develop a more predictable sleep pattern, with three to five naps during the day. Your baby is now more alert, and their motor skills are developing quickly. At this age, much of the day is spent interacting with you. Activities can include looking at objects, talking, and singing. Your baby is also exploring their movements, sounds, and hands, and they often begin showing interest in simple toys and baby gyms.

Example of a sleep routine for a 4-month-old baby

Here is an example of what a sleep and wake schedule might look like at this age:

06:30: Wake up for the day 08:00–09:15: First nap 11:00–12:00: Second nap 13:45–14:45: Third nap 16:45–17:15: Fourth nap 19:00: Bedtime preparations 19:30–20:00: Nighttime sleep 20:00–06:30: Regular wakings for feeding

Note: This is just an example. To find a routine that suits your baby, you can use tools like Napper.

Get help creating a sleep routine with Napper

Creating a sleep routine can feel overwhelming, but Napper makes it simple. By logging your baby’s sleep for a short period, the app generates a flexible sleep schedule tailored to your baby’s unique needs. Napper also adjusts as your baby grows.

Feeding and routines at 4 Months

At 4 months, your baby still gets most of their nutrition from breast milk or formula. You don’t need to follow a strict routine for feeding unless advised by a healthcare provider. The general recommendation is to feed on demand, following your baby’s cues. At this age, it’s okay to let your baby taste tiny samples of soft-textured foods. This is not necessary, and it’s important to ensure it doesn’t interfere with breastfeeding or formula feeding. To offer a taste, you can give a small amount of your own food, about the size of a pinch, and let your baby taste it from your finger or a spoon.

Supporting your 4-month-old baby’s sleep and development

Spend time outdoors together

Try to spend an extended period outside each day. This helps regulate your baby’s circadian rhythm and supports melatonin production in the evening. Avoid direct sunlight to protect your baby’s delicate skin.

Establish a bedtime routine

If you haven’t already, now is a good time to establish a bedtime routine. Choose calming activities combined with practical preparations. Repeating the same steps in the same order every evening helps your baby understand it’s time to sleep.

Manage the 4-month sleep regression

Around 4 months, your baby’s sleep cycles mature, becoming more like those of an adult. This can sometimes result in more frequent night wakings or other changes in sleep patterns, commonly referred to as the 4-month sleep regression. While it can be challenging, this phase is usually temporary.

Practice falling asleep without active support

Helping your baby learn to fall asleep on their own, with you nearby, can support better long-term sleep habits. For example, try letting your baby fall asleep without nursing or feeding occasionally, or encourage one nap a day without rocking them to sleep.

Spend time on their tummy

Tummy time strengthens your baby’s muscles and is important for their development. Find what works best for your baby. Some enjoy it more when you play alongside them, while others may prefer having you nearby but not directly in front of them.

Play and stimulation

• Sing songs: Your baby will enjoy hearing your voice, whether or not you consider yourself a good singer. Singing is a great way to engage and interact.

• Introduce toys: Offer simple baby toys they can grasp and explore with their mouth. Ensure the toys aren’t too heavy in case they drop them while lying on their back.

• Mirror play: Some babies enjoy looking at their reflection in mirrors at this age.

• High-contrast images: Show picture books or images with bold contrasts, as these are easier for your baby to see and can capture their attention.

• Toys with sounds: Toys that make gentle noises, like rattles or crinkly books, can be exciting for your baby.

• Baby gyms: Many babies start enjoying baby gyms around this time. It’s also a great place for tummy time practice.

• Explore textures: Let your baby feel and explore different textures together with you.

How much should a 4-month-old baby sleep?

At 4 months, most babies need 12–15 hours of sleep per day. This typically includes around 10–11 hours at night and 2–5 hours during the day, divided into 2–3 naps lasting between 45 minutes and 2 hours. Sleep needs can vary depending on your baby’s activity level and individual development, so it’s important to remain flexible and adjust nap times based on their tiredness cues.

How long is a 4-month-old’s wake window?

At this age, babies can usually stay awake for about 1.5–2.5 hours before needing sleep again. The first wake window of the day is often the longest, typically shortening as the day progresses.