4‑Month Wake Window: Sleep Schedule & Routine
At around four months, your baby’s sleep patterns begin to mature. You may notice longer periods of alertness and more predictable naps, but you might also encounter the infamous 4‑month sleep regression. Understanding age‑appropriate wake windows can help you navigate this transitional stage.
How Long Can a 4‑Month‑Old Stay Awake?
Sources vary slightly on the optimal wake window for a four‑month‑old. Many sleep consultants recommend keeping wake windows between 1.5 and 2.5hours. The Baby Sleep Site suggests that the first wake window may be the shortest, often less than two hours, while some parents find their baby is more alert in the morning and the first wake window is actually the longest. Ultimately, watch your baby’s cues and adjust accordingly.
| Wake Window | Number of Naps | Notes |
|---|---|---|
| 1½hours | 4 naps | Short wake windows often occur after a poor night’s sleep or during growth spurts. |
| 2hours | 3–4 naps | This is the most common wake window range. |
| 2½hours | 3 naps | Some babies can stretch to 2½hours before the last nap of the day. |
Sample Daily Schedule (3–4Naps)
The following routine can be adjusted earlier or later depending on your child’s wake time. Begin the nap routine (dim lights, diaper change, quiet lullaby) about 10minutes before the end of each wake window:
- 07:00 – Wake and feeding.
- 08:30–09:15 – Nap1.
- 09:15–11:30 – Feed, tummy time, play with soft toys.
- 11:30–12:15 – Nap2.
- 12:15–14:30 – Feed, stroller walk in the shade, reading board books.
- 14:30–15:15 – Nap3.
- 15:15–17:30 – Feed, sensory play with different textures (cloths, rattles).
- 17:30–18:00 – Optional short catnap (if previous naps were short or early).
- 18:00–19:30 – Evening routine: bath, massage, feed, and bedtime.
Aim for an early bedtime at this age. A 4‑month‑old still needs about 12–16hours of sleep in a 24‑hour period, including naps.
Activities During Wake Windows
- Tummy time: Encourage your baby to lift their head and push up on their forearms to strengthen neck muscles.
- Rolling practice: Place a toy just out of reach to motivate your baby to roll over, but stop if they become frustrated.
- Singing and talking: Narrate daily tasks, sing songs, and mimic your baby’s coos to support language development.
- Outdoor time: Bring your baby outside in the early morning or late afternoon when it’s cooler in Jaipur. Fresh air helps reset their internal clock.
Surviving the 4‑Month Sleep Regression
Many babies experience a sleep regression around four months as their sleep cycles mature. They may wake more often at night and take shorter naps. Stay consistent with your routines, offer comfort without creating new sleep associations you’ll need to break later, and give your baby time to practice new skills like rolling during awake periods. If naps suddenly shorten, temporarily shorten wake windows to prevent overtiredness.
Sources
- The Baby Sleep Site recommends that four‑month‑olds have morning wake windows under two hours and shows how to structure three or four naps.
- Napper notes that four‑month‑olds can stay awake about 1½–2½hours and that the first wake window is often the longest.