How to Get Your 4-Month-Old to Sleep Through the Night
If you’re the parent of a 4-month-old, you’ve likely started to dream about those blissful nights when your baby sleeps through the night. At this age, many babies are physically capable of sleeping for longer stretches—up to 8 hours—without needing a feeding. However, getting your little one to sleep through the night can be a challenge. Sleep patterns are still developing, and a variety of factors can disrupt their sleep.
As a pediatric sleep consultant, I’m here to guide you through the steps you can take to help your 4-month-old sleep more soundly at night. While every baby is different, these tips can help lay the foundation for better sleep habits and help your baby (and you) get the rest you both need.
1. Establish a Consistent Bedtime Routine
At 4 months old, your baby is starting to develop a sense of familiarity with routines. A consistent bedtime routine is key to signaling that it’s time for sleep, which can help them settle down more easily at night. This doesn’t need to be long or complicated—simplicity and repetition are what matter most.
What you can do:
- Start your bedtime routine around the same time each evening. Aim for a calm, predictable sequence, such as a warm bath, a gentle massage with lotion, get into PJs, read a book then sing a lullaby.
- Keep the environment dark and quiet. You can use a nightlight and a white noise machine to create a soothing atmosphere.
- Avoid stimulating activities right before bed. This includes energetic play or exposure to screens. Instead, focus on calming activities to help your baby wind down.
2. Create a Soothing Sleep Environment
The environment in which your baby sleeps plays a huge role in how well they rest. A sleep-friendly space will help them feel secure and comfortable, which makes it easier for them to fall asleep and stay asleep throughout the night.
What you can do:
- Ensure your baby’s sleep area is dark, cool, and quiet. Use blackout curtains and adjust the room temperature to around 68-72°F (20-22°C).
- Consider using white noise to help block out household sounds and provide a consistent, soothing background hum.
- Make sure your baby’s crib is free from any loose blankets, pillows, or stuffed animals, as these could pose a suffocation risk. By 4 months your baby should be out of a swaddle and in a sleep sack.
3. Start Teaching Self-Soothing Techniques
At 4 months, your baby may start to show signs of being able to self-soothe. While they still need you for comfort and support, gently encouraging them to learn how to fall asleep on their own can help them settle back to sleep independently during nighttime awakenings.
What you can do:
- When your baby wakes up at night, give them a few minutes to try to settle back to sleep on their own. Babies naturally wake up briefly between sleep cycles, and many can return to sleep without assistance if given the chance.
- If your baby is upset or crying after a few minutes, go in to comfort them without picking them up immediately. You can try gently patting, shushing, or offering soothing words.
- Gradually extend the time between your responses to help them build the ability to self-soothe.
4. Consider Nighttime Feedings
By 4 months, many babies are physically capable of sleeping for extended periods without needing a nighttime feeding. If your baby is waking up hungry, you may need to adjust their daytime feedings to ensure they’re getting enough during the day. I like a 7-7 schedule with a dream feed around 10 or before parents are going to bed.
What you can do:
- Ensure your baby is feeding well during the day. Offer full feedings every 3 hours, and if you’re breastfeeding, make sure they are getting enough milk at each session. Try to avoid snack feeds so that baby gets a full tummy every feed, and can “tank up” on milk during the day
- If your baby is still waking up for feedings at night, look into night weaning. I also offer this support as part of my sleep training plans.
- If you’ve already stopped nighttime feedings, make sure your baby’s waking isn’t due to hunger. If you suspect it is, it may be time to consult your pediatrician to rule out any feeding issues.
5. Stick to a Consistent Sleep Schedule
At 4 months old, babies are becoming more attuned to a daily rhythm. Having a consistent sleep schedule helps regulate your baby’s internal clock, making it easier for them to fall asleep and wake up at the same time every day.
What you can do:
- Aim for regular nap times and bedtime. Try to put your baby down for naps around the same times each day, and set a bedtime that works for your family.
- Watch for signs that your baby is ready for sleep, such as rubbing eyes or becoming fussy. Keeping a consistent schedule helps prevent your baby from becoming overtired, which can make it harder for them to fall asleep. Pay attention to wake windows, (sample schedules are posted on my instagram).
- If your baby struggles with napping during the day, be mindful of how long they’ve been awake. At 4 months, most babies are ready for a nap after about 1.5-2 hours of awake time.
6. Be Patient and Flexible
While it’s great to aim for your 4-month-old to sleep through the night, it’s important to remember that babies are still learning how to regulate their sleep cycles. It’s normal for them to have occasional wake-ups, especially during growth spurts or developmental milestones. Be patient and give your baby time to adjust.
What you can do:
- Stay consistent with your bedtime routine and sleep environment, but be flexible if your baby needs extra comfort or if their sleep patterns change temporarily.
- If your baby is teething, sick, or experiencing a growth spurt, their sleep may be disrupted for a short period. This is perfectly normal, and with time, they’ll return to more consistent sleep patterns.
7. Encourage Daytime Play and Activity
To help your baby sleep well at night, it’s important to make sure they’re getting plenty of appropriate stimulation during the day. This will help them feel tired and ready to rest when bedtime arrives.
What you can do:
- Offer tummy time and encourage short periods of play during the day to help your baby burn off energy.
- Limit naps during the day if they’re becoming too long or too late in the afternoon, as this can interfere with nighttime sleep. I usually cap naps at around 2 hours.
- Make sure that your baby is getting enough natural light exposure during the day to help regulate their circadian rhythm.
Final Thoughts
Helping your 4-month-old sleep through the night requires patience, consistency, and a little trial and error. By establishing a calming bedtime routine, creating a soothing sleep environment, and teaching your baby self-soothing techniques, you can lay the foundation for more restful nights. Keep in mind that every baby is different, and it may take time for your little one to settle into a predictable sleep pattern.
If you need personalized guidance, don’t hesitate to reach out. As a pediatric sleep consultant, I can help you develop a customized sleep plan for your baby to ensure that you both get the restful nights you deserve. Reach out today to get started on your journey to better sleep!
By following these strategies and maintaining a consistent approach, you’ll help your 4-month-old develop healthier sleep habits and encourage longer, more restful nights. Remember, you’re not alone—getting through the night is possible with the right support.
Accredited by
