How to establish a routine from 4 months
Written by Jazz Kostov, Mum, Midwife, Baby and Toddler Sleep Consultant and Founder of Let’s Sleep.
Once your little one reaches four months of age, you may notice their sleep starting to change. This is the perfect time to begin establishing a more predictable routine that suits both your baby and your family’s lifestyle. A solid routine can help create structure, reduce fussiness, and make day-to-day life a little more manageable. But remember, if you don’t feel the need to implement a routine from 4 months - you don’t need to change a thing!
Here are some practical tips to help you get started:
1. Begin Slowly: Start With One Nap in the Cot
You don’t need to overhaul your baby’s entire day all at once. A great first step is to start by offering one nap per day in their cot—typically the longer lunchtime nap. This gives your baby a solid stretch of sleep in a quiet, comfortable environment. For other naps, feel free to stick with more flexible options like the pram, car, or carrier (such a good chance to get some fresh air, a coffee and listen to your fav podcast!). The goal is to introduce structure gradually.
Once your baby is consistently settling well for their lunchtime nap in the cot, you can begin offering the morning nap there as well, either daily or every second day.
Don’t feel pressured to do all naps in the cot immediately (or at all!) —flexibility is key!
2. Plan Ahead for the Lunchtime Nap
To help your baby settle well, aim to be home 30 minutes before the lunchtime nap. This gives you enough time to wind down without feeling rushed. Incorporating a calming pre-nap routine can signal to your baby that it’s time for sleep, helping them relax and settle more easily.
3. Give Yourself Time Before Bedtime
In the evening, try to be home 1-2 hours before bedtime in the evening. This buffer allows you to go through your bedtime routine at a relaxed pace. Whether it’s bath time, a final feed, or a quiet cuddle, these predictable moments help your baby transition smoothly into sleep.
4. Adjust the Routine to Suit Your Family
It’s important to remember that every baby and family is different and it’s okay to tweak and adapt it to suit your unique circumstances. For example, you might adjust nap times to fit with your older child’s school run or push back bedtime to allow for family time after work. Your routine should support your life, not feel restrictive.
The 4 to 24 month sleep guide is a great place to start with understanding a routine, supporting self settling and day time nap troubleshooting. It answers all your burning sleep questions! Purchase your guide here.
5. Use Troubleshooting Guides for Flexibility
Things don’t always go according to plan, and that’s perfectly normal! If your baby refuses a nap or has an off day - having a plan B is essential so that you' don’t feel panicked. In the 4 to 24 month sleep guide - I cover a comprehensive troubleshooting guide for naps which gives you a solution to any curve balls that get thrown your way.
These practical tips can help you adjust when things don’t go as expected, so you don’t feel stuck or overwhelmed. Purchase your guide here.
6. Review and Prepare for Upcoming Changes
Your baby’s sleep needs will continue to evolve.
About 7-10 days before they turn the next age group (e.g., 5 months), take a moment to review the new routine for their age (get your highlighters out!).
Look ahead to any upcoming changes like longer awake times, shortening naps, or adding a solid meal. This will help you smoothly transition into the next phase, keeping your baby’s routine aligned with their growing needs.
Establishing a predictable routine from 4 months can bring a sense of calm and structure to your day, but it’s important to remain flexible and responsive to your baby’s individual needs. By starting slowly, giving yourself plenty of time before naps and bedtime, and using troubleshooting guides when needed, you’ll build a routine that works for both you and your little one.
Remember, every family is unique. Take these tips, make them your own, and enjoy the journey!
Jazz x
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