If you are looking for an example schedule for a 4-month-old, you probably want to see how feeds, naps and the night fit together in one day. Here is a full one. First, a clarification that matters: this is an approximate, flexible example, not a goal to hit. At this age patterns start to appear, but they are not fixed yet, and every baby has their own rhythm. Use it as a starting point and shift it half an hour either way without guilt.
What to expect at 4 months
These are the reference numbers we use across the rest of the blog, all approximate:
- Naps: 3 to 4 a day, of varying length.
- Awake time between naps: about 1h30 to 2h (more in wake windows by age).
- Total sleep: between 14 and 16 hours a day, counting night and naps.
- Longest night stretch: around 4 to 5 hours.
- Feeds: 5 to 6 a day, 3 to 4 hours apart. With on-demand breastfeeding they can be closer together, and that is fine.
An example day, from morning to night
Say your baby wakes up at 7:00 a.m. The times are approximate:
| Approximate time | What happens |
|---|---|
| 7:00 a.m. | Wakes up. First feed of the day. |
| 7:30 to 8:30 | Awake: chatting, eye contact and tummy time, always awake and supervised. |
| 8:30 | Nap 1 (about 1 hour). |
| 9:45 | Feed and quiet play. |
| 11:15 | Nap 2, the longest (about 1h30). |
| 12:45 | Feed and some playtime, or a walk. |
| 2:45 p.m. | Nap 3, shorter (30 to 45 minutes). |
| 3:45 p.m. | Feed and play. |
| 5:15 p.m. | Nap 4, optional and short (about 30 minutes). |
| 6:15 p.m. | Night routine: bath or quick wash, pajamas and low light. |
| 7:00 p.m. | Last feed of the evening, calmly. |
| 7:30 p.m. | Into the crib on their back, drowsy but awake if that works for your baby. |
| At night | One long stretch of 4 to 5 hours, and one or more feeds depending on your baby. |
Altogether the day adds up to about 3h45 of napping, and with the night the total lands within the 14 to 16 hours of reference. If you want to see how this changes month by month, the full chart is in baby sleep schedule by month.
How to adapt it to your baby
- Three anchors, not ten rules: wake-up time, the routine before sleep and the awake time between naps. That is enough to give the day a shape.
- Watch the cues before the clock. Yawning, rubbing eyes or getting fussy are tired signals. For a quick calculation, the nap calculator gives you the range for the next nap based on when your baby woke up.
- If naps come out short, that is very common at this age. Try not to rush in to rescue the nap, and read false starts to understand why it happens.
- A bath is not needed every day. 2 or 3 times a week is enough; on other nights a quick wash, pajamas and a clean diaper.
Safe sleep for every nap
The schedule can change; safe sleep rules do not. They apply to the morning nap as much as to the night:
- Always on their back, naps included.
- A firm, flat mattress with a fitted sheet and nothing else in the crib: no pillows, bumpers, loose blankets or stuffed toys.
- Room sharing, not bed sharing. An armchair, stroller or baby carrier is not a place for unsupervised naps.
- Do not overdress: see the ideal baby room temperature.
When the day does not go like the example
Around 4 months it is common for sleep to change for a while: babies begin to have sleep cycles more like an adult's and wake up more often. We explain it in sleep regressions by age. A cold, teething, a trip or a change of routine can also scramble the day. It helps to go back gradually to the same anchors, without rebuilding everything from zero.
When to call the pediatrician
- Sleeps noticeably less than expected and is irritable during the day.
- Has trouble breathing while asleep, pauses in breathing or visible effort.
- Wets fewer diapers than usual, refuses feeds or is very drowsy.
- Has a fever (under 3 months, always call right away) or is not gaining weight as your pediatrician expected.
Sleep timer — a real screen from the Alfonso app.
Log every nap and see your baby's real pattern
With Alfonso's sleep timer you log each nap in one tap, and the app calculates a prediction for the next one. That way you see the schedule your baby really has, not the one in a chart. No account or password.
Frequently asked questions
How many naps does a 4-month-old take?
Between 3 and 4 a day, of varying length. It is normal for one to be long and the others short.
How long can a 4-month-old stay awake?
About 1h30 to 2h between naps. The last window of the day is usually a bit longer than the ones in the middle.
What time should they go to bed at night?
Between 7 and 9 p.m., depending on the family. What helps most is repeating the same routine every night.
My baby does not follow this schedule: is something wrong?
No. It is an approximate example, not a test. If your baby sleeps well, feeds well and is content during the day, their own rhythm is the one that counts.
Keep reading
ℹ️ This article is for information only and does not replace the judgment of a pediatrician. If you have any doubts about your baby's sleep, always check with a health professional.