3-4 Months Old Sleep Schedule
At 3-4 months of age, there are so many things that your little one is going through. Some of these include:
- Changes in sleep patterns (hence why they go through the 4 month sleep regression)
- Developmental milestones: rolling, cooing, teething, holding their heads up, smiling etc.
- Increased awareness
- Growth Spurts
These can all impact your little one's sleep at this age, so it is important to start laying down a healthy sleep foundation for your baby earlier on.
How many hours of sleep does my 3-4 month old need?
Due to the rapid growth and development that your baby is experiencing at this age, they need a certain amount of hours of sleep in a 24 hour period. This vary from child to child for they all require different sleep needs. However, typically at this age, they need around 12-17 hours of sleep. If you have a low sleep needs bub, then they are likely at the lower end of this range and if you have a high sleep needs child, then you would find that they are on the higher end of this range. You need to determine your individual child's sleep needs by observing what their mood & behaviour are like after their naps; are they happy pr are they irritable & upset? Note that some babies wake up upset regardless of how long they slept for, but their mood gets better after a few minutes of waking up.
I want to emphasise this: you can't dictate the exact number of hours your little one sleeps. Instead of fixating on achieving a specific sleep duration for your baby, let's concentrate on the things you can control:
1. Ensure that daytime naps do not exceed 2 hours each
2. Strive for wake windows lasting approximately 90-120 minutes
3. Consider starting your baby's day around 7.00-8:00 am, allowing no more than 12-12.5 hours after bedtime
4. Offer daytime feedings every 2.5-3 hours, in response to your baby's hunger cues
If you're seeking a detailed, step-by-step approach to assist your 3-4 month old in achieving the sleep they require, consider my 3-4 Months Old Sleep Guide. I'll guide you through every aspect of sleep at this age, providing you with the assurance you need to fully enjoy this stage with your baby. This sleep guide will also assist you in navigating the 4 month sleep regression.
Does my child need routine at this age?
Simple answer is yes! Now that your little one is out of the 4th trimester, they are now more awake to the world. Their bodies are producing their own melatonin (sleep hormone) and cortisol (wake-up hormone). Therefore, they need help in recognising when it is time for sleep and when it is time for awake time and having a consistent routine can help with this and can make sleep time a lot smoother.
Other benefits of having a routine at this age:
- You can start to get into a rhythm of things in your day to day and have a bit more predictability so you can plan things throughout the day
- Your little one can start to recognise when sleep is coming
- It provides a sense of security for your baby for they know what's going to happen next
- Having schedule nap times can help you determine how much awake time your individual baby needs in order to have more consolidated naps
- You're able to have a consistent bedtime
Before I share my 3-4 month old sample schedules with you, please note:
- Each of the example schedules features a different wake-up time. Some babies may start their day as early as 6:00 am, while others might sleep in a bit later.
- The length of naps can vary throughout the day and from one day to the next. At this age, their naps typically range from 20 to 120 minutes in duration.
- For 3 month old babies, the wake windows are approximately 90-105 minutes, and for babies aged 4 months old, they extend to around 105-120 minutes. Pay close attention to your baby's unique signs of sleepy cues within these timeframes.
- Feeding should be offered based on your baby's hunger cues, typically occurring every 2.5-3 hours throughout the day. Keeping their calories up during the day can lessen their need to feed throughout the night.
3-4 Month Old Sample Schedules:
I included a sample schedule with short naps as this can definitely happen at this age. Remember that every baby is different and therefore has different sleep needs. It is important to observe your own baby and learn their own individual sleep needs.
If you find these schedules overwhelming, I want you to understand that it doesn't have to be this way. I can assist you in establishing a flexible daytime routine that aligns with your baby's needs and signals, without the pressure of conforming to strict expectations. Through my 3-4 Months Sleep Guide, I'll provide you with the techniques to confidently organise your days and nights for success and also navigate the dreaded 4 month sleep regression.
My objective isn't to guarantee you have a flawlessly scheduled little sleeper; instead, it's to equip you with the tools necessary for your entire family to flourish with better sleep.
If you need more information on Baby Sleep and how to lay a solid sleep foundation for your little one, I have Sleep Guides available for you from Newborn to 24 months of age. These Sleep Guides have everything you need to know about baby & toddler sleep and provide you with research-based knowledge and age-appropriate strategies to help not only your little one, but the whole family, have restful nights.
If you’re wanting 1:1 support, I also have packages available for you. Individual babies have unique sleep patterns and needs, and what works for one may not work for another. My 1:1 support will help you in choosing a responsive method that sits comfortably with you and best suits your bub and their temperament. These packages are for 5 months to 4 years old. If you’re want more information on what working together might look like and learn more about my methods, I’m happy to chat. Book your free 15 minute discovery call here. This is your no obligation pathway to better rest.