Does it look like a routine tweak might help with the long NWs?
Yes, absolutely. I think it is a matter of too much day sleep and not enough A time, so your long night waking is probably due to UT. IIWY, I would also cap naps at a max of 2 hours.
A bump in A times would probably sort this out.
Average A times- BOOKMARK ME!!Last night he had a very long A time before bed (2h20) because he wouldn't settle for a CN. It led to a long early night waking and then he was still quite awake when he woke to eat at 5.
Wakings in the first part of the night usually indicate OT, which is understandable after 2.20 A before bed, and can also lead to EWs.
Around 4 months is also when babies drop a nap and move on to 2 naps + CN.
HTH!