The Perfect Sleep Routine For A 4-Month-Old Baby

As your little one approaches the four-month mark, you may start to observe that they are not napping as frequently as they once did. That sleepy newborn is evolving into a more alert baby, showing increased curiosity about their surroundings. This shift can make them seem more lively and engaging. While it can be delightful for parents to interact more with their baby, this new zest for life can also result in a decline in daytime and nighttime sleep.

You may have heard of the 4-month sleep regression, a phase that can kick in around this time and may leave you feeling as if you are back to those sleepless nights of the early days!
But don’t worry; I’m Jo Smith, creator of Jo So Sleepy and a qualified sleep expert, dedicated to assisting numerous parents and families with a variety of sleep challenges. I’ve compiled some effective tips and a straightforward sleep schedule to guide your little one off to dreamland.

Is it time to establish a sleep schedule at four months?

Four months is an ideal time to implement a sleep routine, as many babies start to sleep for longer stretches at this age. Below is a sample sleep schedule I’ve crafted; every child is unique, so you may want to adjust it slightly, but this serves as a helpful framework to understand how much and when your 4-month-old should be sleeping throughout the day.

4-month-old sleep and feeding timetable

7:00 AM – Wake up and feed (awake for about 1 hour)

8:00 AM – Wind down period

8:15 AM – Nap 1 (lasting 1 hour)

9:15 AM – Awake (awake for 1 hour 45 minutes)

11:00 AM – Nap (1.5 hours)

12:30 PM – Awake and feed (awake for 1.5 hours)

2:00 PM – Wind down and top-up feed

2:15 PM – Nap (1.5 hours)

3:45 PM – Awake and feed (awake for 1 hour 45 minutes)

5:30 PM – Short nap (30 minutes) to ensure babies aren’t overtired before bedtime, while still having sufficient sleep pressure for nighttime.

6:00 PM – Feed

6:30 PM – Bath time and wind down

7:00 PM – Feed

7:30 PM – Bedtime

What is the 4-month sleep regression?

Sleep regressions are periods when a baby who had been sleeping soundly suddenly experiences difficulties. If you’ve been fortunate, your baby might have been sleeping well until around the 4-month mark, at which point they may struggle to fall asleep, wake more often, seem crankier, and not sleep as long as they used to. This phase isn’t exactly a ‘regression’ but rather relates to developmental changes occurring at this age and the shift to more mature sleep cycles, which often leads to disruptions in sleep patterns.

What are some common sleep mistakes parents can make at this age?

Parents often make several typical sleep errors regarding their children. Here are some significant ones:
Inconsistent bedtimes: A lack of a consistent bedtime can confuse a child’s internal clock, making it more challenging for them to fall asleep.

• Skipping naps: For younger kids, missing out on naps can lead to overtiredness, making it harder for them to settle at night.
• Excessive screen time before bed: Using screens can disrupt the production of melatonin, the hormone responsible for regulating sleep.
• Stimulating environments: Engaging in active play or noisy activities right before bed can hinder children’s ability to wind down.
• Poor sleep associations: Depending on methods like feeding or rocking to sleep can establish habits that are difficult to change as children grow.
• Neglecting sleep hygiene: Failing to maintain a comfortable, dark, and quiet sleep environment can impact sleep quality.
• Ignoring sleepiness cues: Waiting too long to put a child to bed can result in overtiredness, complicating their ability to fall asleep.

What are the differences in sleep for breastfed versus bottle-fed babies?

Feeding frequency

• Breastfed infants may wake up more often during the night, particularly in the initial months, since breast milk is digested more quickly than formula.
• Bottle-fed infants: Formula may provide a more substantial feed, which could result in longer sleep intervals between feedings.

Nighttime feedings

• Breastfed: Some parents opt to nurse their child to sleep, which may create a sleep association that makes it harder for the child to self-soothe.
• Bottle-fed: Likewise, if a baby is accustomed to using a bottle to fall asleep, a similar sleep association may develop.

Satiation

• Breastfed infants: They may feed more often, but they are often better at self-regulating their hunger.
• Bottle-fed infants: Parents can more easily track the amount of milk consumed, which might assist in understanding the baby’s feeding needs.

Parental involvement

• Breastfed: Nighttime feedings generally involve the breastfeeding parent, which can be more physically demanding.
• Bottle-fed: Feeding responsibilities can be divided between parents, allowing for more adaptable nighttime routines.