Your guide to routine from 4 months
Around the 4-month mark, many parents notice their baby’s sleep patterns begin to shift. Those newborn days of short naps and unpredictable rhythms start to give way to more regular cycles, making it the perfect time to gently introduce a routine. A routine doesn’t have to feel rigid, it’s simply a consistent rhythm to help your baby feel safe, secure, and well-rested. From 4 months, babies are developmentally ready to benefit from structure.
Here are my top tips for establishing a routine from 4 months old:
Focus on Routine Over Awake Windows
At this stage, your baby’s sleep becomes more predictable. Instead of constantly chasing awake windows or searching for tired signs, start leaning into a flexible routine. Babies thrive on knowing what comes next, and a routine helps regulate their body clock.
Anchor the Day With a Consistent Wake-Up Time
Choose a realistic time each morning to start your day. Try to focus on gett your baby out of bed at 7:00am each morning. This sets the tone for naps and bedtime, giving your baby’s body clock a strong foundation. You can always add a bridging nap in if needed.
Create a Bedtime Ritual
A simple, consistent bedtime routine signals to your baby that sleep is near. This could be: bath → feed → story → cuddle → bed. Keep it calm and predictable so your baby learns the cues that it’s time to wind down.
Offer Naps Around the Same Time Each Day
By 4 months, most babies do well with 3 naps a day. While nap lengths may vary, try offering short long short. This consistency helps set your baby’s internal rhythm and reduces the guesswork for you.
Feed With Purpose
Whether breast or bottle feeding, try to keep feeds somewhat aligned with your routine instead of feeding to sleep each time. This helps separate sleep from feeding and encourages more restorative rest.
Be Flexible
Routine doesn’t mean rigid. Some days won’t go to plan and that’s okay! Look at the big picture over the week, rather than stressing over a single “off” day. Your baby’s needs will ebb and flow, and your routine should bend with them.
Prioritise the Sleep Environment
A consistent sleep space makes routines easier. Keep your baby’s room dark, calm, and at a comfortable temperature. Use white noise if it helps signal sleep. The more familiar the environment, the smoother the transitions.