Updated on
25.2.25
Sleep is one of the biggest mysteries of early parenthood, kind of like figuring out how to fold a stroller one-handed. But don’t worry, you are getting there. As your baby reaches the 4-month mark, things start to fall into place. Their little world is expanding and so is their ability to settle into a more predictable sleep rhythm.
You might start noticing small victories. Naps happening mostly at the same times, wake windows stretching a little longer and bedtime routines needing some fine-tuning. This is all thanks to their maturing circadian rhythm which is slowly helping them grasp the difference between day and night.
Of course, sleep at this stage isn’t always smooth sailing. There might still be some hiccups, and not just the cute kind. But take heart, you are not alone in this. Every baby figures it out at their own pace and with a little patience and consistency, you will both find a routine that works. For now, celebrate the small wins, stock up on coffee and remember you have got this.
In this guide, we’ll walk you through a flexible 4-month-old sleep schedule, how much sleep your baby needs, and practical tips to support their healthy growth. With a little patience and consistency, you’ll both be getting the rest you need in no time!
Here’s what we’ll cover in this article:
At 4 months, babies typically need 14–16 hours of total sleep per day, divided into:
Nighttime feeding frequency for a 4-month-old:
Breastfed Babies: 🍼 Usually need 2–3 night feedings, about every 3–4 hours.
Formula-Fed Babies: 🍼 Typically require 1–2 night feedings, sometimes going 4–6 hours between feeds.
A wake window is the time your baby can stay awake before becoming overtired. At this age, wake windows range from 1.5 to 2.5 hours.
A typical wake window schedule might look like this:
While many babies start settling into a structured sleep schedule, sleep regression can bring unexpected disruptions like frequent night wakings or shorter naps. This phase is temporary and a natural part of development.
Around 4 months, your baby’s sleep cycle undergoes a lasting developmental change. While newborns experience mostly light sleep to wake up for feedings, their pattern gradually shifts to a more structured cycle with alternating light and deep sleep phases.
During this phase, you may notice some clear signs that your baby is experiencing sleep regression. These can include:
While these disruptions can be frustrating, they’re a sign that your baby’s sleep is maturing. By understanding what’s happening and making small adjustments, you can help ease the transition and support better sleep habits.
If your baby’s sleep suddenly feels chaotic or restless, you’re probably wondering, When will this end? Will I ever sleep again? The good news? The 4-month sleep regression is temporary! For most babies, it lasts between 2 to 6 weeks, though it might feel like forever in the moment.
This phase happens because your little one’s sleep patterns are maturing, which is a good thing. However, without healthy sleep habits in place, some sleep challenges may linger. The key is to introduce gentle routines that help your baby (and you!) adjust to this new rhythm. Hang in there; better sleep is on the horizon!
The length of sleep regression can vary based on several factors:
Even though this phase can be exhausting, it is a sign of growth. Your baby’s brain is learning how to transition through sleep cycles, and with the right support, they’ll settle into longer and more predictable sleep stretches over time.
Learn more about how your baby’s sleep patterns evolve over time and what to expect as they grow in Sleeping Through the Night: How Baby Sleep Develops.
Now that we know this regression isn’t forever, let’s talk about what you can do to make it easier for both you and your baby.
The 4-month sleep regression is a major shift in your baby’s sleep patterns, but it doesn’t have to feel like an uphill battle. Since this phase is caused by biological development, your goal isn’t to prevent it but to help your baby adapt while maintaining healthy sleep habits that will serve them well beyond this stage.
Here’s how you can support your baby through the regression while fostering long-term sleep success.
Wake windows play a crucial role in ensuring your baby falls asleep easily and stays asleep longer.
Why it matters: An overtired baby has higher cortisol (stress hormone) levels, making it harder to settle and stay asleep.
Babies at this age are more distracted while feeding, leading to snacking during the day and waking up hungry at night. Ensuring full feeds during the day can help minimize unnecessary wake-ups.
By promoting daytime calories, you help stabilize night sleep so your baby isn’t waking just to eat.
A structured bedtime routine prepares your baby for sleep and helps regulate their internal clock. At 4 months, babies start recognizing sleep cues, making this the perfect time to introduce predictable evening habits.
Why it works: By following the same series of steps every night, your baby will begin to associate these activities with sleep, making it easier to settle down naturally.
At 4 months, babies transition through sleep cycles more like adults—but they may not know how to fall back asleep on their own yet. Teaching self-soothing reduces night wakings and builds independent sleep habits.
What NOT to do: Avoid sudden changes like going from rocking to sleep to completely hands-off. Instead, gradually reduce how much help they need at bedtime.
The right sleep environment can make a huge difference in how well your baby settles and stays asleep.
A consistent sleep environment reassures your baby and reduces unnecessary wake-ups.
Wondering how white noise can improve your baby's sleep? Check out infant colic relief and sleep with white noise to learn more!
Some nights will be easier than others, and that’s completely normal. If your baby’s sleep is off-track, don’t stress; sleep regressions are temporary.
✔ Stick to your routines, but adjust expectations as needed.
✔ Focus on progress, not perfection—small wins add up over time.
✔ Be kind to yourself—this phase is exhausting, but it will pass!
Learn more about your baby’s growth at this stage with our article on 4-Month-Old Baby: Development and Milestones. Understanding the changes happening in your baby's brain and body can help you navigate this sleep transition more effectively.
By implementing consistent bedtime routines and staying responsive to your child's needs, you can help ensure their healthy sleep patterns continue well beyond the 4-month milestone
At 4 months, your baby is starting to adjust to a more structured sleep routine, but let’s be honest, some days still feel like a guessing game! You’re doing an incredible job navigating this stage, and a steady schedule with balanced wake windows, full feeds, and a calming bedtime routine will help your little one feel safe and well-rested.
Short naps or extra wake-ups? Totally normal! It’s not a sign that something is wrong, just part of their growth. Trust yourself and your baby. With patience, love, and consistency, those longer, more predictable stretches of sleep will come. Hang in there, you’ve got this, and your little one is lucky to have you! 💛
Use Happy Baby to track your baby’s sleep patterns and create a customized schedule that works for your little one. Let’s make sleep easier for both of you!
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