At around three months, babies start sleeping longer at night, making it a perfect time to gently introduce a sleep routine. Here's how to start setting a schedule that works for both baby and parents.
Babies at this age start exploring beyond nursing. They enjoy toys, observing their surroundings, and making sounds and expressions. Most importantly, they begin to develop circadian rhythms. The fourth month is a perfect time to gently introduce a routine.
What does "gently introduce a routine" mean?
You can’t schedule your three-month-old’s day by the hour, but you can set "reference points" to build a routine. Start with a consistent morning wake-up time, with a 30-minute window.
If you’re not working, let your baby’s natural rhythm set the time. If you work, wake your baby for the first feeding before you leave. Once your baby is used to waking up at the same time, establish a consistent bedtime.
What if my three-month-old sleeps fitfully for 3-4 hours?
Every baby is different and will adjust to a routine at their own pace. If mom works and baby is separated from her during the day, nighttime might be more restless.
For some babies, complete darkness at night can help adjust their sleep schedule. Use blackout curtains and avoid night lights or TV during bedtime. Daytime should be noticeably different in lighting to help establish circadian rhythms [2].
How much should a baby sleep at 3 months?
Newborns sleep about 18 hours a day. By three months, it’s around 16 hours. At four months, they’ll sleep 14-15 hours, with longer awake periods. Three-month-olds usually don’t sleep more than 4 hours at a time, but four-month-olds might sleep 6-8 hours.
Most babies still need one nighttime feeding, which you can do while they’re asleep. Schedule this feeding when you go to bed. For example, put baby to bed at 7 PM, then feed at 10:30 PM before you go to sleep.
Can I switch to scheduled feeding instead of on-demand?
This can be tricky. Scheduled feeding benefits you, while on-demand feeding is better for your baby’s development. Each family needs to find their own balance.
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