4 Month Sleep Regression: Understanding Your 16 Week Baby's Sleep Habits, Schedule, and Common Disruptions

Watching your baby grow and change is exciting, but it can also bring new challenges, especially when it comes to sleep. At 16 weeks old, many babies start to develop more predictable sleep patterns, but this stage also introduces new disruptions that can leave parents feeling tired and especially confused. Understanding what to expect during this phase can help you support your baby’s sleep and find more rest for yourself. Below is more info about your baby's sleep at 16 weeks old (4 months) and some sample sleep schedules.

What to Expect with Your Baby’s Sleep at 16 Weeks

By 16 weeks, your baby’s sleep is becoming more organized. Many infants start to consolidate their sleep into longer stretches at night and have more consistent nap times during the day. This is a big step toward a more manageable routine for both baby and parents.

At 16 weeks (or 4 months) this is when the dreaded 4 month sleep regression typically happens (between 14 weeks - 18 weeks). Que the 32 minute naps & random night wakings you thought were long gone... The regression can last 1-2 weeks, or even a month depending if baby knows how to sleep independently. If you are thinking about sleep training, this is the optimal time to start!

Nighttime Sleep

• Most 16-week-old babies sleep about 10 to 12 hours at night, often with one or two brief awakenings.

• Some babies may start sleeping for a 5 to 6 hour stretch (yay!)

• Night feedings may still be necessary (if your pediatrician advises it), but they may disappear all together within the next few weeks.

  
  

Daytime Naps

• Babies typically take 3 to 4 naps during the day, totaling 3 to 4 hours of daytime sleep.

• Naps usually last between 30 minutes to 2 hours. If 30min naps are a norm in your house, sleep training will help tremendously.

• Consistent nap times help regulate overall sleep and mood.

  
  

Total Sleep Time

• On average, babies at this age sleep 14 to 16 hours in a 24-hour period.

• Babies are typically on 4 naps (typically transition to 3 naps around 5-5.5 months)

• 16 week (4 months) wake windows are between 1.5-2.5 hours long. Typically shorter in the mornings & towards the longer end at night

• Sleep needs vary, so some babies may need slightly more or less.

  
  

Building a 16 Week Baby Sleep Schedule

Creating a flexible but consistent schedule helps your baby feel secure and supports healthy sleep habits. Here’s a sample schedule to guide you:

Sample schedule for a baby on 4 naps

Time | Activity

7 AM | Wake up and feeding

8:30 AM | Morning nap (45min- 1.5 hours)

9:15 AM | Feeding & play

10:45 AM | Midday nap (1-2 hours mins)

12 PM | Feeding & play (get outside if possible for 30+ mins)

2 PM | Afternoon nap (30 min - 1.5hrs mins)

2:45 PM | Feeding & play

4:30 PM   | Short nap (30 min -1 hour)

5:15 PM | Feeding & play (get outside if possible for 30+ mins)

7:30/7:45 PM | Bedtime routine and sleep

Sample schedule for a baby on 3 naps

Time                          | Activity

7:30 AM | Wake up and feeding

9:30 AM | Morning nap (45min- 1.5 hours)

10:45 AM | Feeding & play

1 PM | Midday nap (1-2 hours mins)

2:30 PM | Feeding & play (get outside if possible for 30+ mins)

4:45 | Afternoon nap (30 min - 1.5hrs mins)

5:30 | Feeding & play

7:45/8 PM | Bedtime routine and sleep

This schedule balances awake time and sleep, allowing your baby to rest without becoming overtired. Awake periods at this age typically last about 1.5 to 2 hours.

Common Sleep Disruptions at 16 Weeks

Even with a good schedule, many parents notice new sleep challenges around 16 weeks. These disruptions, but if baby doesn't have independent sleep skills, disruptions can last a month or more. 16 weeks is an ideal time to sleep train. If you'd like to learn more, please reach out

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Sleep Regression

Around 16 weeks, some babies experience a sleep regression. This means they may wake more often at night or resist naps. This phase can (hopefully) 1-2 weeks, but can sometimes last over a month. This 'regression' is linked to developmental milestones like increased awareness and physical growth.

Changes in Nap Patterns

• Naps may become shorter or more irregular.

• Your baby might resist naps or have trouble falling asleep.

  
  

Growth Spurts

Growth spurts often happen around this time and can disrupt sleep. Babies may feed more often and have more trouble settling down.

How to Support Better Sleep at 16 Weeks

Helping your baby through these changes requires patience and consistent routines. Here are some practical tips:

Keep a Consistent Bedtime Routine

• Use calming activities like a warm bath, gentle massage, or quiet story time.

• Dim the lights and reduce noise to signal it’s time to sleep.

  
  

Watch for Sleep Cues

• Look for signs like rubbing eyes, yawning, or fussiness.

• Put your baby down before they become overtired.

  
  

Create a Comfortable Sleep Environment

• Keep the room cool, dark, and quiet.

• Use a white noise machine if needed to mask household sounds.

• If you'd like more nap tips, visit the blog post: 5 Proven Tips to Improve Naps

  
  

Encourage Self-Soothing

• Give your baby a chance to fall asleep independently.

• If they wake at night, wait a few minutes before intervening to see if they settle on their own.

15-18 weeks is the ideal time to teach baby independent sleep skills. If you'd like to learn more about our sleep plans, check out our Sleep Training Packages.