Four Month Nap Schedule

A 4-Month Nap Sample

Routines make family life smoother, reduce stress, and make family time more enjoyable. However, that doesn’t mean your routine has to be perfect, nor the same in every season. Routines should be adjusted as needed to ensure they continue working for the entire family. 

In general, our goal at four months of age is to have your little one sleeping about 3-4 hours during the day, with total sleep over 24hrs between 12–15 hours. Please note this is a starting point based on average sleep needs, taking advantage of circadian rhythm and sleep pressure. 

Every child is different and not every baby will take to this schedule or ANY schedule. So, take this guide with a grain of salt and, most importantly, listen to your own intuition and do what feels right for you. 

I repeat, there is no one correct schedule. My own two children have completely different sleep needs, so I know all too well there is no cookie-cutter solution. The perfect schedule is the one that works best for your child, you, and your family. 

Please use this nap sample as a tool to layer on top of your baby’s temperament and their sensory and sleep needs. It’s also important to consider your lifestyle and your family’s unique routine, including how and when you spend time together.

4-Month Nap Sample Schedule

4 Months 2 hours awake window

7:00 a.m. Awake

9:00 a.m. Nap

10:00 a.m. Awake 

12:00 p.m. Nap

2:00 p.m. Awake

4:00 p.m. Nap

4:30 Awake

6:30/7 p.m. Bed

Wake Windows: 2 hours

Naps a day: 3-4

Total daytime (nap) sleep: 3-4 hours

Total sleep over 24 hours: 12-15 hours

I haven’t included milk feeds in the schedule as this is so personal and unique, so feed when it works for you and your little one!

Remember to adjust this routine as you need. If you’d like additional support specifically tailored for your child, I’m always available to help.