4 Month Old Schedule

Raise your hand if you had an amazing newborn sleeper, and then all of sudden around 4 months old your champion sleeper is now up multiple times a night and keeping you up with her! I get asked all the time about how to navigate a 4 month old’s schedule and what that looks like while she is going through so many developmental and sleep changes.

Before diving into the schedule, it's important to acknowledge the infamous four-month sleep regression! I actually like to call this sleep transition a “progression” vs a “regression” because your baby’s sleep is progressing to become more like our sleep as adults. This transition will cause a lighter state of sleep which can bring about disrupted sleep, causing more frequent wake-ups, leading us as parents to also “progress” into a zombie state. While this phase can be challenging, rest assure it is normal and means your baby is developing as she should.

At four months, most babies need about 14-16 hours of sleep in a 24-hour period. This typically includes 3-4 naps during the day (4 hours of daytime sleep) and a longer stretch of sleep at night. Here's a sample schedule:

• 4 hours of daytime sleep
• 10-12 hours of night time sleep

6:00am-7:30am-Wake up

Breastfeeding/Bottle-10-60 minutes after wake up

1.5 hours after wake up-Begin Nap 1

Breastfeeding/Bottle-at least 10 minutes after she wakes from Nap 1

1.75 to 2 hours after wake from Nap 1-Begin Nap 2

Breastfeeding/Bottle-at least 10 minutes after she wakes up from Nap 2

1.75 to 2 hours after wake up from Nap 2-Begin Nap 3

Breastfeeding/Bottle-at least 10 minutes after wake up from Nap 3

1.75 to 2 hours after wake up from Nap 3-Possible Nap 4-Don’t let her nap past 5:30pm. 

Breastfeeding/Bottle-at least 10 minutes after wake up from Nap 4 or at 5:30pm.

6:30pm-7:00pm-Begin Bedtime routine

Breastfeeding/Bottle-In the bedtime routine

7:30pm-End bedtime routine, into crib awake 

A consistent bedtime routine is key to helping your baby wind down and signal that it’s time for sleep. A typical bedtime routine might include:

Bath Time: A warm bath can be soothing and help relax your baby.

Feeding: Ensure your baby is well-fed to avoid hunger during the night.

Story Time: Reading a short, calming story can be a comforting ritual.

Lullabies: Singing can help create a peaceful environment and be a signal to your baby’s body that sleep is coming.

Cuddle Time: Get those last snuggles and kisses in before laying her down into the crib.

Tips for Promoting Better Sleep

• Create a Sleep-Conducive Environment: Ensure the sleep area is dark, quiet, and cool. Use white noise if necessary to mask household sounds.
• Follow the Eat-Play-Sleep Routine: This helps your baby associate feeding with waking time rather than sleep, encouraging them to fall asleep independently.
• Watch for Sleep Cues: Yawning, rubbing eyes, and fussiness are signs your baby is ready for sleep. Respond promptly to avoid overtiredness.
• Gradual Adjustments: If you need to adjust your baby’s schedule, do so gradually in 15-minute increments to allow them to adapt smoothly.

Every baby is unique, and what works for one, might not work for another. Be patient and flexible, adjusting the schedule as needed based on your baby’s cues and developmental changes. Consistency and a loving, supportive approach will help your baby develop healthy sleep habits that will benefit them for years to come.

By following these guidelines and maintaining a consistent routine, you can help your four-month-old establish a solid foundation for healthy sleep. If you have concerns or need personalized advice, reach out to us for help!