Navigating your baby’s sleep schedule can feel like solving a puzzle with pieces that keep shifting. Wondering why they aren’t taking these long two hour naps we keep reading about for this age?! If a baby is currently in the phase where they are taking multiple naps a day, you might be wondering how to optimize their sleep and when it’s time to transition to fewer naps. In this blog, we'll walk you through what a 4-nap schedule typically looks like, the age a baby is typically on this nap schedule, strategies to extend naps, and how to know when your baby is ready to move to a 3-nap schedule.
What Is a 4-Nap Schedule?
A 4-nap schedule is common for younger babies, particularly those between 3 to 5 months old. During this period, babies are growing at a rapid rate and are still adjusting to the world outside the womb, and their sleep patterns are or have shifted significantly to sleep patterns more like ours. They now sleep in all four stages of sleep at night compared to the two we see commonly in the early newborn stage. In addition, day sleep is still developing for your baby and they will likely need multiple shorter naps throughout the day to avoid becoming overtired, which can lead to crankiness and disrupted nighttime sleep.
Wake Windows for 4 Nap Schedule:
The 4 nap schedule correlates to wake windows of one and half hours to two hours and fifteen minutes. A good rule of thumb for a 3 to 4 month old is between one and half hours to two hours and for a 4 to 5 month old it is between two hours to two hours and fifteen minutes. Wake windows are typically shorter in the morning and extend as we move through the day.
4-Nap Sample Schedule 1:
Wake Up: 7:00 AM
Nap 1: 8:45 AM – 9:45 AM (1 Hour)
Nap 2: 11:45 AM – 12:30 PM (45 minutes)
Nap 3: 2:30 PM – 3:15 PM (45 minutes)
Nap 4: 5:15 PM – 5:45 PM (30 minutes)
Bedtime: 7:45 PM
4-Nap Sampe Schedule 2:
Wake Up: 6:30 AM
Nap 1: 8:15 AM – 9:15 AM (1 Hour)
Nap 2: 11:30 AM – 12:15 PM (45 minutes)
Nap 3: 2:00 PM – 2:45 PM (45 minutes)
Nap 4: 4:30 PM – 5:00 PM (30 minutes)
Bedtime: 6:45 PM
Each baby is different, so nap lengths, wake windows and times can vary, but the general structure of this schedule provides multiple sleep opportunities throughout the day to keep your baby well-rested and happy.
Why Do Babies Need 4 Naps?
At 3 to 5 months old, babies are going through significant growth and development. Their sleep cycles are still relatively short, lasting around 45 minutes. Because of this, they may not yet have the ability to consistently connect sleep cycles during naps, leading to shorter nap times. A 4-nap schedule helps ensure they get enough rest during the day, even if some of their naps are brief.
At this stage, wake windows—the amount of time your baby can comfortably stay awake between sleep periods—are usually around one and half hours to two hours and fifteen minutes. The goal is to build enough sleep pressure for the nap and to keep your baby from becoming overtired, which can make it harder for them to fall asleep and stay asleep.
Extending Naps: Tips and Techniques
One common challenge during the 4-nap schedule phase is the infamous "45-minute intruder"—that moment when your baby wakes up after a single sleep cycle. Day sleep cycles are 30 to 45 minutes in length. If your baby consistently wakes up after 30 to 45 minutes, it can be frustrating, but there are strategies you can try to extend naps and help your baby get more restorative sleep.
1. Tweaking the Timing:
Getting the timing right for naps is crucial to help build enough sleep pressure to fall asleep easier. If a baby is put down for a nap too early, they might not be tired enough to sleep for long or will struggle falling asleep. If they're put down too late, they might be overtired and struggle to settle. Aim to put your baby down for a nap when you notice early signs of tiredness, such as yawning, rubbing their eyes, hiccupping or becoming less engaged with their surroundings.
2. Create a Consistent Nap Routine:
A short, consistent nap routine can signal to your baby that it’s time to sleep. This routine might include dimming the lights, turning on the sound machine, diaper change, sleep sack and reading a short story. Over time, these daily cues can help your baby associate the routine with sleep and make it easier for them to settle down.
3. Practice the Pause/Encourage Self-Settling:
Giving your baby space and the opportunity to self-settle can be a game-changer when it comes to extending naps. If your baby wakes up after a short nap, try giving them a few minutes to see if they can fall back asleep on their own. Offering a pacifier, gently patting their back, or using a white noise machine can also help them resettle.
4. Optimize the Sleep Environment:
Ensure your baby’s sleep environment is conducive to longer naps. The room should be SUPER dark, cool, and quiet. Blackout curtains can help block out sunlight, while a white noise machine can drown out household noises that might disturb their sleep such as a dog barking, lawn mowers going outside or regular house noises.
5. Lengthening Wake Windows:
As your baby approaches the transition to a 3-nap schedule, you can start experimenting with slightly longer wake windows. By stretching wake window time between naps by 10 to 15 minutes, you might find that your baby is more tired and ready to sleep for longer periods. However, be cautious not to extend wake windows too quickly, as this can backfire and lead to overtiredness.
Transitioning to a 3-Nap Schedule: When and How
Around the 5 month mark, many babies start showing signs that they’re ready to drop from four naps to three. This transition typically happens when your baby can stay awake for longer periods and can connect sleep cycles more consistently.
Signs Your Baby Is Ready for a 3-Nap Schedule:
Longer Wake Windows: Your baby is comfortably staying awake for 2 to 2.5 hours between naps.
Consistently Longer Naps: If your baby starts taking longer naps on their own, such as 1 to 1.5 hours, it might be a sign they’re ready for fewer naps.
Difficulty with the 4th Nap: Your baby might start resisting the 4th nap of the day, find it harder to settle for that last nap or bedtime becomes too late.
How to Smooth the Transition:
Gradual Changes: Gradually increase your baby’s wake windows by 10 to 15 minutes every few days. This slow adjustment can help your baby adapt without becoming overtired.
Adjust Bedtime: During the transition, your baby might need an earlier bedtime to compensate for the dropped nap. An earlier bedtime can help prevent overtiredness and ensure your baby gets enough nighttime sleep.
Watch for Cues: Pay close attention to your baby’s sleep cues during the transition. If they’re showing signs of tiredness earlier than expected, it might be a sign that they need a little more time before fully transitioning to three naps.
Every baby has their own sleep journey, and sleep schedules can vary from one child to the next. The 4-nap schedule is a transitional phase that lays the foundation for longer, more consolidated sleep as your baby grows. By focusing on timing, creating a conducive sleep environment, and gradually adjusting wake windows, you can help your baby extend their naps and smoothly transition to a 3-nap schedule when the time is right.
Remember, consistency and patience are key during this period. If you’re feeling overwhelmed or unsure about your baby’s sleep patterns, don’t hesitate to reach out for support. With the right guidance and strategies, you can help your baby develop healthy sleep habits that benefit the entire family. If you’re ready for more personalized support, lets schedule a complimentary Discovery Call.
Sleep Well!
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