They might also be struggling to settle to sleep. Some parents report ‘regressions’ in how long, or how quickly their baby falls asleep at around four months old.

Whether your child is sleeping soundly or it feels like they will never sleep through the night, here’s everything you need to know about a four-month old’s sleep.

We spoke to Theresa Ross, a sleep therapist and clinical nurse specialist in paediatric sleep services at Evelina Children's hospital, about the ideal sleep schedule for a four-month-old, dealing with ‘sleep regressions’, and the ideal bedtime routine.

How much sleep should a 4-month-old get?

“On average, babies require about 15 hours of sleep in a 24-hour period,” Theresa says.

Typically, this looks like 10-11 hours of sleep at night, and three to four hours during the day, spread out over three or four naps.

This is obviously a lot more than adults, but there’s a good reason why.

“Sleep is important for the rapid physical growth that occurs during this stage and throughout childhood,” Theresa says. “It's essential for brain development. It has been suggested that large amount of   REM sleep experienced by infants is important for the processing of all the new information they are encountering.”

Understanding wake windows at four months

Because they need all of this sleep, babies get tired much quicker than adults do, too. They usually need to sleep again after being awake for anywhere between 1.5 and three hours — although this will vary from baby to baby, and from day to day.

This informs their ‘wake windows,’ or the time babies can stay awake between naps/sleeps during the day. This time increases as they get older.

Wake windows are determined by a chemical called adenosine which slowly starts to increase as soon as they wake up. As levels of adenosine rise in their bodies, so does their ‘sleep drive,’ or ‘sleep pressure,’ which allows them to feel tired enough to fall asleep

It makes sense that a too-long wake window can lead to an over-tired baby, but leaving too-short period between naps can backfire, too. If you put them to bed when their sleep drive hasn’t built up enough, they can start to associate bedtimes with negative experiences of not being able to sleep.

To figure out when your baby is getting to the end of their wake window, Theresa says to look out for the following signs:

• Rubbing their eyes or ears
• Snuggling into you
• Avoiding stimulating objects
• Becoming fussy or grizzly
• Staring off into space

Sleep schedule for a four-month-old baby

Exact timings for your baby’s sleep schedule will depend on them and what works best for your family. But here’s a sample nap schedule for a four-month-old baby.

• 7am: Wake up
• 8:45-10am: Nap 1
• 11:45-1:45pm: Nap 2
• 3:30-5pm: Nap 3
• 7pm: Bedtime

“Late naps can lead to later bedtimes,” Theresa says. “For instance, if your baby takes a 60 min. nap around 3pm, you might want to start the bedtime routine around 7:30 or 8 p.m.”

“There isn't a one-size-fits-all answer, but many families find that bedtimes between 7:30 p.m. and 9:30 p.m. work well.”

Bedtime routine

There’s no one bedtime routine that works for all children. But following a consistent set of steps that fit into your and your family’s schedules can signal to your child that it’s time to wind down and help calm them into being ready for sleep.

Theresa’s biggest tips for a bedtime routine include:

• Have some calming time before a bath, when you can spend some time talking quietly, singing, or reading to your baby.
• Have a relaxing bath, lasting five to 10 minutes. “If possible, do not return to the family room after bath time as this may be too stimulating for baby,” Theresa says.
• Give your baby a gentle five-minute massage to soothe them — this is also great for bonding. Keep the lights low during it, Theresa says.
• Give your baby a cuddle and kisses after their final feed.
• Make sure to place your baby in their cot while they are “drowsy but still awake,” Theresa says, to encourage self-soothing. “If you feed your baby just before bed, they may fall asleep during feeding. If this happens, gently wake them up so they are awake when laid down in the cot.”
• “If possible, share the bedtime routine with your partner so your baby doesn't become reliant on just one person for putting them to sleep,” she says.

MadeForMums has the ultimate advice on how to craft the perfect bedtime routine, with expert-backed tips and ideas.

Dealing with sleep regression?

If your baby was snoozing happily and suddenly starts waking more, struggling to settle or taking shorter naps, you may have hit the ‘four-month sleep regression.’

This isn’t an actual medical term or a problem — it’s just a phrase parents have coined for a common change in sleep habits at around four months.

Theresa explains: ““Sleep regression” is a term used to describe a change in a baby’s sleep pattern, from settled to less settled. It does not actually mean that your child’s sleep has regressed.”

In fact, it’s a sign of progress. Around four months, babies’ brains and bodies are going through big developmental changes. They become more aware of their surroundings, more easily distracted, and may wake hungry during growth spurts. Illness, teething, vaccinations, or shifts in routine (like starting nursery or a parent returning to work) can also play a role.

Signs of the four-month sleep regression:

• More frequent night wakings
• Taking longer to fall asleep
• Fussiness or crying at bedtime
• Shorter naps or unsettled nap patterns

The good news: it’s short-lived. “Such changes occur throughout childhood for a variety of reasons, just as they do with adult sleep,” Theresa says. “It may require you to change feeding schedules, delay bedtime a little or take a little longer in helping them to settle to sleep. However, if you keep to your routine, the negative changes will not last too long.”

Read more:

• 3-month-old sleep schedule: Naps, bedtime and tips
• Is it safe to start weaning at 4 or 5 months?
• Self-soothing – why your baby needs this skill to sleep well

You’ll find yourself talking about your baby’s sleep to everyone and anyone that’ll listen and you’ll make new mum friends solely based on shared experiences of being up all night.  

And, while the broken nights should be short-lived, when you’re in the thick of it, it feels like it’ll last forever, and you’ll do anything to get just a little more sleep. To help you survive the sleepless nights and show you that you’re certainly not alone, we asked real mums from our MadeForMums Club, who have been there and come out the other side, for their top tips, tricks and products that helped them get through the fog, one night at a time.  

1. Swaddle from the start  

Swaddling your newborn was the number one top tip for encouraging better sleep from the mums in our Top Testers Club.  

Many of the mums saw a huge difference in the quality and length of their baby’s sleep when swaddled. And many of them recommended one particular product that was a real lifesaver:  

“The Love to Dream swaddle has been amazing for my third,” says Bex Croxford and, “I liked the Love to Dream arm-up swaddle for my second child,” says Chloe Downes. “I swear by the Love to Dream swaddles from newborn,” says Charlotte Grant.  

Mum Mel Corbo rates this swaddle bag so much she gifts it to all her new mum friends: “It's my go-to present for first-time mums,” she says. “Although our little girl loved them so much, we struggled to wean her out of one at nighttime. She was six months old before she slept in a normal sleeping bag!”  

Katie Dawson, mum of four, agrees that swaddling can make a real difference: “My second daughter is the only one that slept, and she loved being swaddled. It worked so well for her as she always seemed worried about her arms being loose.”  

Vicky Yup is a big fan of swaddling too: “We swaddled for the first few weeks then moved them to a sleeping bag – it worked so well.”  

2. Have white noise in the bedroom  

Despite what people might say about being quiet around sleeping babies, it turns out a bit of the right kind of noise can help babies sleep a lot better than silence. 

Many parents in our Top Testers Club said white noise (a noise that contains all frequencies across the spectrum of audible sound in equal measure) really helped their baby to get to sleep and self-soothe in the night.  

You can buy baby products that emit white noise, or play washing machine and fan sounds, which also work well.  

“The myHummy Bear helped my daughter sleep,” says Joanne Hellowell. “I loved how you could use a phone app to control it and have it on all night if needed thanks to the cry sensor and the battery life being so good.”  

“A Wooshh was a lifesaver for us!” says Lauren Sparkes, and “Ewan the Sheep from birth was a game-changer,” says Vicky Yup.  

White noise isn’t only a powerful sleep aid for newborns who have just emerged from the womb, it can help toddlers and older children too: 

“White noise has made a big difference for our little boy,” says Sophie Hayes. “He was a fantastic sleeper up until four months. Now at 18 months, he wakes during the night and comes into our bed. We find white noise helps him settle and stay in his cot a little longer.” 

“We use brown noise (a deeper frequency than white noise) every night and now even I can't sleep without it”, says mum Shereen Amy Wels. 

3. Make sure they’ve had plenty of milk 

No one likes to go to bed feeling hungry and it’s the same for newborns – if they feel full and satisfied, they’ll fall asleep much easier and will stay asleep for much longer. Many mums swear by a fully-packed schedule of feeding during the day to ensure a much easier night.  

“Milk, milk, milk and more milk,” says Shannen Kingsley-Smith. “Plenty of milk in the day meant he didn’t wake up for as many night feeds.” 

Ever heard of dream feeds or twilight feeds? Lots of mums have found a late-night feed can have a very positive effect on the rest of the night.  

“I definitely found that a twilight feed around 10 p.m. made a big difference to sleeping longer in the night,” says Hannah Bentley.  

4. Get into a routine early on   

Babies love a routine, after all they can’t talk so their little bodies instead respond to routines and sensations that they can recognise and repeat over and over. It’s never too early to start introducing a bedtime routine for babies, as many of our parents found.  

“Sleep associations and a routine are key,” says Chloe Downes “Make a routine early on and keep with it!”  

“My first was a terrible sleeper, my second sleeps like a dream,” said Jen Dooris. “We found that structure made such a difference.” 

And, while it might seem boring to be so dedicated to a routine day in and day out – your future self will thank you for it when you have a toddler who goes to bed like a dream: “We got into a routine early on with bath, story, then bed, which still works,” says Vicky Yup.  

It’s important not to rush the routine either, even if you’re desperate for some sleep yourself or an evening with a cooked meal and TV time on the sofa. 

“My first was an awful sleeper,” says Shereen Amy Wels. “I think a lot of the problem was that I was rushing everything and didn't give him a chance to settle. With my second and third, I'd feed them and then put them in their bed, and if they woke up or fussed, I'd sit with them and stroke their face, sing a song, etc. They are much better sleepers and will settle themselves a lot of the time.” 

5. Follow a step-by-step sleep programme 

Sometimes in the midst of sleep deprivation you need some external help to find the light at the end of the tunnel, and following an expert-approved sleep programme or working with a sleep consultant on an individual basis can make all the difference.  

“I followed the ‘Little Ones’ baby sleep program from four months with both my babies, and I swear by it for naps and as a nighttime sleep guide,” says Catherine Worker. “Both children sleep brilliantly – one is 10 months and the other is two-and-a-half years.” 

“I really rate the Fox and the Moon sleep advice,” says Emmeline Parker Boreham.  

6. Rule out reflux  

Newborns wake in the night for a number of reasons – hunger, wet nappies, short sleep cycles and no understanding of day and night. Typically they wake every two to three hours for these reasons, however if they are waking up a lot more than that it could be due to the discomfort of stomach acid and wind.  

“Investigate whether they may have reflux,” says Tanya Griffiths. “My first was a terrible sleeper – she'd wake up every 20 minutes and was diagnosed with reflux. This lasted a year, until she was mainly on solids. My second baby was very similar, but when he was prescribed Omaprozol he went from never sleeping when on his back, to only waking three times a night from about three months old.” 

There might not be a magic formula to make babies sleep through the night, but follow the advice of these mums who have seen a fair few 3 a.m.s  in their time and you may just bank yourself some extra minutes or hours of shut-eye. And that’s the best present any new mum or dad can hope for! 

Read more:

• Is it safe to co-sleep? Can babies use pillows? We answer your biggest questions about baby sleep
• Could sleep training harm your baby? The truth about five popular methods, according to experts
• 6 sleep consultant-approved techniques to help your baby sleep through the night

So, we have answers to all your burning questions about safe baby sleep, including the things you should never do if you want peace of mind at bedtime. 

Where should my baby sleep? 

The Lullaby Trust advises the safest place to put a baby’s crib or cot is in the same room as caregivers for the first six months. 

"For safe sleep, all babies need is a firm, flat, waterproof mattress in good condition in a cot or moses basket, and a sleeping bag or firmly tucked-in sheets or blankets,” says Kate Holmes, Head of Support and Information at The Lullaby Trust, the charity that provides parents with expert advice on safer sleep as part of its mission to raise awareness of SIDS (Sudden Infant Death Syndrome).  

“We would not recommend any sleep surface that does not conform to these guidelines. Pillows or any other extras, such as toys or quilts, duvets or cot bumpers can increase the risk of an accident." 

Loose items in your baby's cot increase the risk of SIDS if the item accidentally manages to cover your baby's face and nose whilst they sleep. 

The Lullaby Trust has listed the below as being unsafe for your baby's sleeping area: 

• Pillows and duvets. 
• Cot bumpers. 
• Soft toys or comforters. 
• Loose bedding. 
• Weighted or bulky bedding. 
• Any products (such as wedges or straps) that will keep your baby in one sleeping position. 
• Pods or baby nests, rolled up towels or anything soft placed on top of the mattress. 

What are the safe sleep rules for babies? 

According to The Lullaby Trust, you should follow these rules for safer sleep: 

• Lie your baby on their back at the foot of the cot. 
• Keep their cot clear of unnecessary items. 
• Use a firm, flat, waterproof mattress. 
• Keep the house and your baby smoke-free. 
• Avoid letting your baby get too hot. 
• Sleep your baby in the same room as you for at least the first six months. 

What’s the best position for my baby to sleep in? 

The single most important and effective action that parents can do is to place your baby on their back to sleep at night and for daytime naps.  

That's because your baby's SIDS risk greatly increases if they are sleeping on their front, rather than their back. Since the Back to Sleep campaign began in 1991, when official NHS advice changed from prone (front-down) sleeping to supine (front-up) sleeping, the 'cot-death' rate in the UK has dropped by 80%.  

So, make sure you place your baby down on their back for every day and nighttime sleep from day one (unless your doctor explicitly advises otherwise). And keep doing it: safe-sleep experts at The Lullaby Trust say the SIDS risk substantially rises for babies who are usually placed on their back to sleep, but are sometimes put down on their side or front instead. 

If your baby rolls onto their tummy, gently turn them back again. But, once your baby is able to roll over onto their tummy and back again (which usually happens at about the age of six months), it’s fine to let them find their own sleeping position once you've put them down on their back. 

What if my baby gets a flat head from sleeping on their back? 

It’s very common for babies to get a slightly flattened head shape as a result of sleeping on their back (the recommend safe-sleeping position) – but it’s not painful and it nearly always corrects itself over time. 

"We do get calls from many parents asking if they can use pillows as they are worried about their baby getting flat head syndrome," says Kate from The Lullaby Trust. "We tell them it's quite normal for babies to develop a slightly flat head when they sleep on their back, and, in the vast majority of cases, it resolves itself within a few weeks or months." 

There are also other, much safer, things you can do to help prevent your baby's head looking flat. Rachel Harrington, a physiotherapist and clinical specialist in paediatric orthopaedics, suggests you: 

• Give your baby plenty of tummy time. 
• Cut down on the amount of time your baby spends lying on their back when they are awake; try using a bouncy chair or a baby carrier as alternatives. 
• Alternate between pram and baby carrier when you're out and about. 
• Swap sides, and maybe even types of hold, regularly if you're breastfeeding, so your baby gets used to using different muscles. 

"If you are concerned about the shape of your baby's head," says Dr Philippa Kaye, an NHS GP, "or notice your baby only turns their head to one side, then do see your GP. They might want to run some tests or refer you to a physiotherapist." 

Is it safe to co-sleep with my baby? 

In recent years, co-sleeping has become recognised as a risk factor for cot death or SIDS. The American Academy of Pediatrics recommends that parents don’t co-sleep at all.  

Recent research points towards the risks of co-sleeping. Most of this research highlights where you co-sleep and your state whilst sleeping. Falling asleep on a sofa is very risky for your baby and has been conclusively linked to cot death.  

Likewise, if you’ve had even one glass of wine or a painkiller you shouldn’t co-sleep with your baby as suffocation is much more likely when a co-sleeping parent sleeps deeply. 

If you’re choosing to co-sleep, you can help make it safer and feel more confident in your decision by taking the following into consideration: 

• Your baby must sleep on their back. 
• Don’t have a pillow near your baby. 
• Don’t cover your baby with your duvet, or use an electric blanket or hot water bottle. 
• Place your baby on the outside of the bed next to you, not between you and your partner. 
• Don’t co-sleep if your baby is exposed to cigarette smoke during the day. 
• Don’t drink alcohol or take any form of pain medication before bedtime. 

What should my baby wear to bed? 

What your baby wears for bed or for naps is determined by their age, room temperature and the weather. 

During summer: 

• A breathable, cotton, footless babygrow or sleepsuit with short sleeves. 
• Newborns can be swaddled but use a thin, breathable swaddle blanket. 
• Older babies can use a sleeping bag with a lower tog rating. 

During winter: 

• A breathable, cotton, footed babygrow or sleepsuit with long sleeves. 
• Newborns can be swaddled in a swaddle blanket. 
• Older babies can use a sleeping bag with a higher tog rating. 

Can babies sleep with blankets? 

During colder months, your baby may need some blankets and a sheet as well as wearing their sleepsuit. The blanket should be firmly secured into the sides of their cot (never above their shoulders) to prevent suffocation if the blanket was to shift onto their face. 

In warmer months, and depending on the room temperature, your baby may only wear a vest and a tightly secured sheet over them. 

Lightweight cotton is the way to go for any kind of layers your little one will be using as it's breathable and gentle on baby's skin. 

What temperature should my baby’s bedroom be? 

Newborn babies are not able to regulate their body temperature as well as older children and adults can. They can be prone to overheating if they have too many layers of clothing on or if the room is too warm. 

A room temperature of between 16ºC to 20ºC (60.8°F to 68ºF) is recommended by the safe-sleep experts at the Lullaby Trust and the NHS. 

For peace of mind, consider buying a room thermometer, that’ll let you know whether the toom is too hot or cold.  

How do I know if my baby is too hot at night? 

If you're feeling hot, your baby will likely be too. As a guide, think about what you'd be comfortable sleeping in, and add one extra layer for your baby. 

Signs that your baby may be too hot: 

• Sweating (some babies sweat more than others. If your baby feels very sweaty, check to see how hot they are by feeling the back of their neck). 
• Damp skin or hair. 
• Flushed, red cheeks. 
• Heat rash. 
• Heavy breathing. 
• Their stomach feels hot to the touch. 

If your baby’s hot to the touch, wipe them down with a clean damp towel – on the face, neck, arms and legs – and open internal doors and windows, so a natural, flowing breeze is created. 

How do I know if my baby is too cold at night? 

Signs that show your baby may be too cold: 

• Feeling cold to touch on their stomach, back or neck. 
• Waking up frequently. 
• Pale, blotchy or blue skin. 
• Shivering (usually shows up in babies over six months). 
• Slow movements or lethargy. 

If any of these occur, add some layers to your baby making sure that it's not too much to make them overheat. If they're awake, you can partly undress and hold your baby onto your bare chest and wrap the both of you in a blanket. Skin-to-skin contact is a great way to regulate your baby's body temperature. 

Can I put my baby’s crib next to a radiator? 

The short answer is no. 

Sheila Merrill, public health advisor at RoSPA (The Royal Society for the Prevention of Accidents) said: “We recommend keeping baby’s cot away from radiators due to the potential for serious, life-changing burns.  

“A child’s skin is four times thinner than an adult’s so even the slightest contact with hot surfaces can cause serious pain and scarring." 

Can my baby sleep in a headband? 

"We recommend that babies do not have their head or face covered while sleeping," says Kate from The Lullaby Trust. 

"Head-covering can lead to suffocation or overheating which can increase the risk of SIDS." 

We're not saying baby headbands aren't safe; they're fine when your baby is awake. But you should remove them before your baby goes down for a nap, as well as thinking about taking them off whenever you can't watch your baby closely – for example, if you have them in a car seat. 

When can my baby sleep with a pillow? 

“You should never let any baby under the age of 12 months sleep with a pillow,” says Dr Philippa.  

"Generally, it is considered safe to use pillows after the age of one," agrees Kate. 

Saying that, there is no reason to rush out and buy one on your baby's first birthday if your child seems quite happy sleeping without one. 

And it's worth knowing that the American Academy of Pediatrics³ advises US parents not to use pillows before their child turns two. 

If you do decide to buy a pillow for your toddler, make sure that it's toddler-size and that it's firm, washable and made of breathable materials. Be especially careful if you're buying online: look for labels that show it conforms to British Standards for safety and flammability. 

Is a dummy at night safe for my baby? 

There is some research suggesting that giving your baby a dummy when you put them down to sleep could reduce the risk of SIDS. 

If you're breastfeeding, it's generally advised that it's best to wait till your baby is about four weeks old (by which time breastfeeding is usually well established) before introducing the dummy. And it's also recommended that you then stop offering a dummy when your baby is six months to one year old. 

It's important to choose a dummy with an orthodontic teat and to only use it for sleeping (or napping) – to avoid any damage to those baby teeth. 

Is swaddling safe for my baby? 

Swaddling can be safe if done with thin materials and not too tightly or above the shoulders. Always place a swaddled baby on their back to sleep.  

You should stop swaddling as soon as your baby shows signs of trying to roll over, which is often around four months old. 

What else can I do to reduce my baby’s risk of SIDS? 

• Keep your baby smoke-free before and after birth. Being a smoker greatly increases the chance of SIDS if you bed-share – even if you do not smoke in the bedroom. 
• Never sleep with your baby on a sofa or armchair. Your baby can slip into gaps between the cushions, or you may roll or slip down on top of your baby. 
• Breastfeeding, even for a short time, can help reduce the risk. 
• Share a room with your baby for at least the first six months, but not the same bed. 
• Always follow the safe sleep guidelines for every sleep, day and night. 

But is it ok to “train” babies or should we be responding to their cries at all costs – even our own exhaustion? 

It’s not quite as simple as just accepting the exhaustion though. Studies¹ show that women who experience poor sleep are at a much higher risk of developing depression, with some research indicating a threefold increase in risk for both antenatal and postpartum depression compared to those with good sleep.  

With so many parents desperate for a bit of shut eye – and these stark statistics showing parents can’t always just “get through it” unscathed – naturally, the industry is flooded with books and courses about different sleep methods for babies.  

Do any of them actually work though? Could there be benefits for both mother and baby? Could any of them help you? And why are they the subject of so much debate? 

We took a close look at the five most popular sleep training methods for babies and toddlers, and the studies behind them, to see which methods scientists and psychologists rate, as well as which methods spark controversy, to help you decide if you should give one a go.  

Below you’ll find a method for all types of parents (and babies over six months), with information on how effective each is, as well as the results of any studies showing the long-term effects (whether positive or negative).  

If the idea of letting your baby cry it out sounds even more unbearable than the lack of sleep, then you might want to consider the Pick Up/ Put Down Method. Or, if you’re not too fussed about sticking to a strict routine, then the Bedtime Fading Method might be for you. Perhaps you’ve tried all sorts of methods already and have no idea what to try next, so need to think about a customised method developed for your specific situation?  

Ready to catch some zzzzs? Our guide below will tell you everything you need to know about baby sleep training and help you decide which one, if any, is right for you. Here’s to a good night’s sleep!  

The 5 most common sleep training methods  

1. The cry-it-out method  

The extinction method or cry-it-out method is the most controversial of all the sleep methods and has been the subject of endless debate amongst parents and sleep consultants. The main issue being, is it ever ok to ignore your baby’s cry and just let them “cry it out”?  

The exact origins of this method aren’t known, but it is thought that the idea was first mentioned in 1892, when paediatrician Emmett Holt, who became known as the "father of paediatrics" advocated for allowing babies to "cry it out" in his popular parenting manual, The Care and Feeding of Children.  

How does the method work?  

After your usual bedtime routine put your baby down in their cot to sleep and leave the room. The extinction method suggests that if they start crying you leave them until they fall asleep, while the more recent cry-it-out method acknowledges that it is not recommended to let a baby cry for more than 10 minutes, at which point you should soothe your baby.  

How effective is the method?  

Evidence does suggest that this method is effective in getting babies to sleep better². However, it is not known whether the method encourages babies to learn to self-soothe or whether they stop crying because they learn no one is coming to console them or because they have exhausted themselves.  

Is the method harmful?  

The main thing to note with this method is that the NHS does not endorse it and always suggests that you respond to a crying baby.  

The method could be harmful if the parent simply walks away from their baby leaving them crying without checking that the baby isn’t unwell, too hot or too cold, wet or dirty or have become stuck in their cot or bedding.  

This method is also unlikely to work on babies with colic.  

However, it’s also important to note that some studies have been done around the method and found no evidence that it is harmful to their development while a parent was present. One study³ even shows that the method may help babies develop self-control and sleep better in the long run. Some of these studies are fairly dated though and a lot more research needs to be done to be conclusive.  

You’ll also want to think about whether the method might cause you harm as the parent – listening to a baby cry and not acting isn’t for the faint-hearted and can cause distress.  

2. The Ferber Method 

The Ferber Method, also known as graduated extinction or graduated crying-it-out, is a sleep training routine that was created by Richard Ferber, a physician and the director of The Center for Pediatric Sleep Disorders at the Children's Hospital Boston in the USA in his best-selling book Solve Your Child's Sleep Problems which was published in 1985. 

In a nutshell, the method uses gradually increasing increments of "controlled crying" time to allow babies to learn to self-soothe without causing distress to either baby or parent. 

It's a super simple, yet effective method, that's easy to stick to once you know the timings and doesn't require any brain power from frazzled parents. The method is designed to help babies learn to self-soothe gradually so that they eventually know how to get themselves back to sleep in the middle of the night without relying on external help. 

How does the method work?  

You simply allow your baby to cry for gradually increasing amounts of time before you go and soothe them, starting with a very manageable three-minute stint. Start the method after your child's usual bedtime routine (bath, book, bed etc.) and ensure you put your baby down in the cot when they are drowsy and tired but not fully asleep. Then leave the room and start up that stopwatch.  

If they don't cry, then happy days! If they do, wait for exactly three minutes and then head back into their room to soothe them. 

The way you soothe your baby is important too – it can involve patting or stroking them and talking in a soothing voice but shouldn't involve picking them up and cuddling them, turning on the light or feeding them.  

After a short time (a minute or two) leave the room again and set the stopwatch for five minutes. This part of the method is called progressive waiting and, while Ferber's time intervals are good guides, it's important to make the wait intervals work for you and your baby 

Ferber suggests you continue the method of progressive waiting on day one until you reach a 10-minute wait interval. At this point, each time you leave the room wait another 10 minutes until you're confident baby is asleep and content. If your baby wakes up again in the night start the method again from the first three-minute wait. 

On day two the wait times increase ever so slightly to five minutes for the first check, 10 minutes for the second check and 12 minutes for the third. And then on day three it's 10 minutes, 12 minutes and 15 minutes.  

The Ferber Method sets out timings for up to a week, but a lot of parents and sleep experts find that by the end of day three progress has usually been made. 

How effective is the method?  

The good news is that research⁴ and 14 studies involving 748 participants show the method is effective in reducing bedtime problems and/or night wakings, especially if parents are consistent and follow the approach to the letter. 

Is the method harmful?  

One study⁵ that involved 178 babies concluded that cry-it-out sleep training methods, including The Ferber Method, aren't harmful to babies either physically, behaviourally or emotionally. These children also didn't have any differences in their attachment to their parents at 18 months of age, when compared to babies that hadn't experienced any form of sleep training. 

Another study⁶ also showed that babies of parents who had used a sleep training method did sleep longer and without any negative side effects. 

However, a different paper⁷ concluded that there's a lack of evidence currently either for or against the method and that future research "should compare the effectiveness of various behavioural sleep training methods as well as their possible harmful effects." 

3. The Chair Method  

One of the gentlest forms of “sleep training”, The Chair Method, involves sitting in a chair next to your baby’s cot as they fall asleep. Each night, you move the chair further away until you’re out of the room.  

Importantly, both verbal and physical reassurance is encouraged to help your baby remain calm and happy. This gradual approach is believed to provide reassurance while encouraging independence. 

This method is sometimes known as the Camping Out method or The Sleep Lady Shuffle as it was devised by family therapist, Kim West over 30 years ago.  

How does the method work? 

 Once you’ve completed your baby’s usual nighttime routine, put them down when they are drowsy but not asleep. Pull up a seat near the cot and give your baby verbal reassurance while they try and get to sleep.  

Most babies will fuss a bit as they fall asleep, but if they start crying you can give them physical reassurance by patting, stroking them on the back and even picking them up if needs be, as well as singing or soothing them verbally.  

Once asleep, leave your chair and the room and get on with your evening, keeping an eye on the baby monitor and listening for crying. If your baby wakes again, repeat the process.  

After three nights, move your chair from next to the crib, to halfway across the room and after another three nights, put your chair in the doorway. Finally, put your chair in the hallway but in view of baby and aim to reduce any verbal reassurance. After a couple of weeks, you should be able to walk out the room into the hallway while baby self-soothes.  

How effective is it?  

If the idea of letting your child cry and not being there to reassure them is too much to bear, then this might be a better technique for your family. The method is gentler than controlled crying and can work well for children who need extra comfort.  

However, it may take longer than some other methods, so you’ll need lots of perseverance and an empty social calendar! This method may also only be effective depending on the age and personality of your child. Some babies are distracted by having a parent in the room, and others might see you’re there and just cry and cry to be picked up.  

Is the method harmful?  

No – this is a gentle sleep training method that prioritises reassuring both baby and parent in the process and isn’t harmful for either.  

The only negatives to this method are that the parent may have to spend a large proportion of their evening sitting in a chair in baby’s room rather than cooking and eating a healthy dinner or prioritising their own self-care, which is important when sleep deprived. 

4. The Pick Up/ Put Down Method  

Another gentle sleep training method, The Pick Up/ Put Down Method, does what it says on the tin. When your baby cries, you pick them up and then put them down again before they fall asleep. Again, the exact origins are unclear, although some attribute it to Tracy Hogg, sleep consultant and author, and her book Secrets of the Baby Whisperer.  

The method is a combination of graduated extinction methods like The Chair Method and The Ferber Method and attachment theory methods that encourage parents to always respond to their child.  

How does the method work? 

To do this method you put your baby down in their cot when they are sleepy but still awake, then leave the room quietly. If they fuss, let it happen for a short while but if they don’t look like they’re settling pick them up and soothe them, then put them down before they fall asleep in your arms.  

Keep repeating the process until they fall asleep in the cot.  

How effective is it?  

This method takes time and effort and might not work for many weeks, but is favoured by parents who don’t want to let their baby cry and prefer a hands-on approach. This method only works with consistency, so parents need to be dedicated and patient.  

Some babies may find being constantly picked up and put back down stimulating rather than relaxing.  

Is the method harmful?  

No, babies are used to being picked up and soothed by parents and research in 2016 proved that babies can’t be spoiled by being cuddled too much and even turn into healthier, less depressed, kinder, more empathetic, and more productive adults.⁸  

Many other studies show that cuddling and being held releases oxytocin in both baby and mother and is key for their development.⁹

5. The Bedtime Fading Method  

Some parents survive the early years with a strict routine that they don’t deviate from at any point, while others favour a more relaxed “anything goes” vibe, with children leading the way on everything from when to eat to when to nap.  

This last sleep training method is definitely one for the latter. This method is best for slightly older babies and toddlers who are consistently resisting going to bed each night and aims to reset their internal clock.  

This method was devised by two professors of paediatrics and isn’t a solution for multiple nighttime wakings. Instead, it’s intended to encourage compliance at bedtime and to tach children how to fall asleep.  

How does the method work?

Similar to how adults adjust to jet lag and a new time zone, Bedtime Fading involves temporarily moving your child’s bedtime later to when they are naturally and physiologically sleepy, then gradually bringing it back to the earlier time that fits in with your schedule.  

This helps build a strong association between bedtime and falling asleep quickly and removes any negative associations with not being able to get to sleep.  

It's a “no tears” method as you are simply waiting until your child is tired enough to naturally fall asleep. If you child doesn’t fall asleep within 15 minutes of the new bedtime, you need to push the bedtime back a little bit again the next night.  

How effective is it?  

Some small studies suggest this method is very effective – an Australian study saw average times for preschoolers to fall to sleep change from 23 minutes to 12 minutes in just two weeks. It also showed that total time spent awake at night decreased from an average of 32 minutes to 24 minutes[10]. 

Bedtime Fading is especially useful for children who resist bedtime or take a long time to settle. It can help reset your child’s internal clock and improve sleep onset. 

This method is particularly useful for when you have a toddler or preschooler who can’t make it through the day without a nap but then doesn’t feel tired enough to sleep at night.  

Is the method harmful?  

No, this is a gentle method of sleep training and there’s no evidence to suggest it is harmful for either parent or child.  

The only thing to consider when using this method is that your child may be tired after having later bedtimes at the start – so you may want to try it when they don’t have to wake up early for nursery or school and have a relaxed schedule during the day.  

So, is sleep training harmful for babies?

There’s no one-size-fits-all solution when it comes to sleep training and you may want to borrow elements from the different methods or adjust them to suit you. The key thing to remember is to be consistent. Anecdotal evidence and studies show that these methods only work when parents are patient and put in the effort. 

And, while many more studies need to be done, early evidence suggests that sleep training isn’t harmful to babies or toddlers as long as a parent is aware of safe sleep methods and checks why their baby might be crying.  

If you’re still in a fog of sleep deprivation and have no idea where to turn next, speak to your health visitor or a qualified sleep consultant for advice. Sweet dreams!  

Pics: Getty Images 

References: 

1. Okun ML, Mancuso RA, Hobel CJ, Schetter CD, Coussons-Read M. Poor sleep quality increases symptoms of depression and anxiety in postpartum women. J Behav Med. 2018 Oct
2. Bilgin A, Wolke D. Parental use of 'cry it out' in infants: no adverse effects on attachment and behavioural development at 18 months. J Child Psychol Psychiatry. 2020 Nov;61(11):1184-1193. doi: 10.1111/jcpp.13223. Epub 2020 Mar 10. PMID: 32155677.
3. Bilgin A, Wolke D. Parental use of 'cry it out' in infants: no adverse effects on attachment and behavioural development at 18 months. J Child Psychol Psychiatry. 2020 Nov;61(11):1184-1193. doi: 10.1111/jcpp.13223. Epub 2020 Mar 10. PMID: 32155677.
4. Behavioral Treatment of Bedtime Problems and Night Wakings in Infants and Young Children, Jodi A. Mindell, PhD1,4; Brett Kuhn, PhD2; Daniel S. Lewin, PhD3; Lisa J. Meltzer, PhD4; Avi Sadeh, DSc5
5. Kahn M, Barnett N, Gradisar M. Implementation of Behavioral Interventions for Infant Sleep Problems in Real-World Settings. J Pediatr. 2023 Apr;255:137-146.e2. doi: 10.1016/j.jpeds.2022.10.038. Epub 2022 Nov 12. PMID: 36375604.
6. Bilgin A, Wolke D. Parental use of 'cry it out' in infants: no adverse effects on attachment and behavioural development at 18 months. J Child Psychol Psychiatry. 2020 Nov;61(11):1184-1193. doi: 10.1111/jcpp.13223. Epub 2020 Mar 10. PMID: 32155677.
7. Smith, Bobbi, "The Ferber Method and Other Behavioral Sleep Training Methods: Do They Disrupt Attachment and Impact Physical and Psychological Wellbeing?" (2016). Nursing Masters. Paper 31.
8. Cooney MR, Short MA, Gradisar An open trial of bedtime fading for sleep disturbances in preschool children: a parent group education approach. Sleep Med. 2018 Jun

Read more:

• 6 sleep consultant-approved techniques to help your baby sleep through the night
• Sleep regression ages: signs, causes, and how to cope
• Best lullaby songs and lyrics to soothe your baby to sleep

Newborns naturally wake during the night for feeds, but babies can sleep for longer and longer stretches as they get older — so there’s light at the end of the tunnel for sleep-deprived parents.  

While extended nighttime sleeps come with time, there are things you can do to help your baby along in their progress to sleeping through the night. 

And you don’t have to completely overhaul their preexisting bedtime routine or start instituting strict timings. Small, gentle changes can make a huge difference. 

MadeForMums spoke to leading baby sleep consultants and therapists for genuinely useful advice on how to get your baby to sleep through the night. Here are the six tips they shared to help you reclaim your nights. 

Stick to a consistent bedtime routine 

Maintaining consistency with a bedtime routine can help signal to your baby that it’s time for a longer sleep. 

Theresa Ross, a sleep therapist and clinical nurse specialist in paediatric sleep services at Evelina London Children's Hospital, suggests a bath, massage, and cuddles can be a great precursor to bedtime. 

“Turn off the TV 10 minutes before bath time, and spend some quiet time talking, singing, or reading to your baby,” she says. 

Then, take a calm, relaxing bath for five to 10 minutes, and go straight from the bathroom to the bedroom to reduce stimulation for your baby.  

“A gentle massage for about five minutes can be soothing and great for bonding. Keep the lights low and place your baby in the cot while they are drowsy but still awake. This encourages self-soothing,” she adds. 

Establish clear differences between day and night 

Babies can’t tell the difference between day and night, because their body clocks (or circadian rhythms) haven’t fully developed yet. So, they need some help to know when it’s time to sleep or wake up. 

Creating clear cues for bedtime and awake time can really help with this. 

“Simple, recognisable steps, words and actions help a baby to see the difference. Along with darkness and quiet (or white noise) for night, and lightness and brighter sounds for day,” explains Andrea Grace, a nurse who has been a sleep specialist for over 25 years. 

She recommends having a solid bedtime routine in the evening and a reverse routine in the morning. 

“For example, before bedtime, close the curtains and turn off the lights before settling them in their cot. In the morning, open the curtains and switch on the lights before getting them up. These small, repeated signifiers help your baby’s body clock develop and make sleep feel more predictable and secure,” she says. 

“What helps most is consistency,” adds Andrea. “Babies are incredibly quick learners — they recognise patterns and pick up on sleep associations and rituals very easily.” 

Help your baby to self-settle 

“Putting a baby down awake and letting them fall asleep on their own (even if you are with them initially) is called self-settling,” says Chris McFadden, a baby sleep consultant. 

“If a baby can self-settle, they are more likely to sleep longer stretches, as they will be more capable of putting themselves back to sleep when they wake between sleep cycles.” 

This means not letting your baby fall asleep while feeding. 

“Give your baby their milk in the light rather than in the dark to stop them falling asleep or getting too drowsy on it. You need for them to have their full build-up of sleep pressure when they go into their cot,” Andrea says.  

Then, place them into the cot fully awake. 

“If they’re not upset but just grumbling a bit or doing some mild/tired crying — leave them alone. Don't step in, even if it goes on for a long time. They’re ready to sleep now and they might surprise you by doing it without you!” advises Andrea. 

Adjust feed times  

Readjusting a baby’s feeding times can help them sleep longer at night.  

“Try waking your baby after they've slept for a couple of hours during the day, give them a feed, then encourage them to be awake. Feed them more often during the early evening so they stock up and will hopefully sleep longer at night,” Chireal Shallow, a former sleep therapist at the Naturally Nurturing Children’s Sleep Clinic, says. 

If your baby still wakes up for a night feed after they are old enough to not need to, “it’s likely they've learned to be hungry during the night, because you feed them,” Tracey Marshall, a former sleep therapist at Millpond Sleep Clinic, says. 

“You need to try and re-adjust the balance, so they get more food during the day and less at night, eventually cutting out night feeds altogether. Gradually give them less milk when they wake at night and more milk and solids during the day,” she says. 

If you’ve tried this, and your baby is still waking for night feeds, Chris McFadden advises two feeds before bed. 

 “One tip I have is to help them take as much pre-bed milk as possible. Feed them before AND after their bath (or before the bedtime routine starts and then before your baby goes into their cot),” he says. 

“It means they get a boost of energy before their bath, which can make it more enjoyable. It can also take the pressure off the feed right before going into their cot — if they are tired, they may fall asleep on the feed and not take as much milk as they need, so doing it over two sittings can be beneficial,” adds Chris. 

Adjust nap times 

Naps need to be timed so that your baby is tired enough to fall asleep at bedtime — but not too tired. 

“Try not to let your baby become overtired. When babies stay awake too long, their bodies start producing higher levels of cortisol — a stress hormone that makes it harder for them to fall asleep, even though they’re exhausted. Being overtired can also lead to more disrupted sleep during the night and even early waking in the morning,” Andrea says. 

“The key is to find the right balance: your baby needs enough sleep pressure to be ready for sleep, but not to the point of being so exhausted that they crash out or become too wired to settle.” 

Optimise your baby’s sleeping environment  

Having a designated space for sleeping can “build security, consistency, and better sleep habits in the long run,” Andrea says, because if they wake up in the night, they know where they are. 

“Even the best routine won’t help if something is making them uncomfortable. Discomfort can come from their environment — for example, if the room is too light, too warm, too noisy, or if they’ve lost their dummy or their lullaby has switched off,” she says. 

So, it’s important to make that space as nice an environment as possible. 

“The recommended room temperature for a baby is 16-20°C. This might be a bit cooler than you’re used to, but it is a safe and comfortable temperature for a baby to sleep in,” explains Andrea. 

Keep the room dark, too — this helps with the production of melatonin, the hormone that helps us fall asleep. 

“If you’d like to use a nightlight for night feeds or nappy changes, choose one with a red or orange glow,” Andrea says. 

Baby’s room should be quiet, or you can use white noise (below 50 decibels) to block out background noise. You want to create a “consistent sound environment,” says Andrea, so keep white noise playing through the whole night if you use it, so your baby doesn’t feel like something is missing if they wake up. 

Sleep regression isn’t an official term used by doctors or healthcare providers, but you might hear other parents talking about it. It usually refers to fluctuations in your baby’s sleeping patterns, which can make you feel like all that effort getting them into a sleep routine was for nothing.

While sleep regressions are nothing to worry about – in fact a baby waking in the night is perfectly healthy and considered a biological norm as it helps babies regulate their breathing and protects against SIDS – it can be extremely exhausting for parents. 

To help you get through periods of frequent nighttime wakings, we spoke to Theresa Ross, a sleep therapist and clinical nurse specialist in paediatric sleep services at Evelina London Children's Hospital, covering everything you need to know about sleep regressions and how to survive them. 

What is sleep regression?

“’Sleep regression’ is a term used to describe a change in a baby’s sleep pattern, from a previously settled pattern to less settled,” Theresa says. “They might suddenly start waking more often and struggle to settle to sleep.”

It doesn’t mean that your baby’s ability to sleep has gone backwards — it’s usually a short-term thing that happens as a response to their bodies developing and changing.

“If your child is well, think of these changes less as a “regression” and more as a normal stage of infanthood,” Theresa says.

What causes sleep regressions?

Theresa says there are a variety of reasons that a sleep regression could happen.

As your baby develops, they might have more awareness of their surroundings, meaning it takes them longer to settle to sleep as they are aware of more stimulation around them. Or, if they are experiencing a growth spurt, they might wake up in the night, hungry.

Being ill can also impact babies’ sleep. This could be after they have immunisations, if they are experiencing teething symptoms or reflux, or if they have a fever or pain.

“If you have concerns about any of your child’s health or developmental needs in relation to sleep, seek advice from your GP or health visitor,” Theresa says.

Plus, changes in your baby’s environment, like unexpected noises or a too-hot bedroom can stop them from sleeping, as can changes to their routine, like holidays, going to nursery or daycare, or parents returning to work.

Common sleep regression ages and signs

“There is no clinical evidence of specific times when children might experience changes to their sleep pattern. They can occur at any time throughout childhood,” Theresa says. “But changes are more likely to occur around a child’s developmental stages.”

These tend to be around three to four months, six to eight months, and eight to nine months.

At three to four months, babies might be hungrier as they grow quickly and experience growth spurts. This can mean they wake up more frequently in the night, wanting to be fed.

At six to eight months, babies can now stay awake at will and might be able to roll over, sit up, and resist being put down to sleep. They might also have developed object permanence and know that they are separate from their mother, meaning that they know their caregivers exist even when they can’t see them.

“This may present as them calling out or crying for mum to until she returns,” Theresa says.

At eight to nine months, “pain from teething can affect your child’s sleep. And they may begin to pull to stand and struggle to lower themselves in the crib,” Theresa says.

How long do sleep regressions last?

There’s good news: sleep regressions are usually temporary.

“It may require you to change feeding schedules, delay bedtime a little, or take a little longer in helping them to settle to sleep,” Theresa says.

“However, if you keep to your routine, the negative changes will not last too long.”

Tips for managing sleep regressions

“Parents need not worry about these changes unless their child is ill,” Theresa says. But here are some tips to help your baby sleep better during a sleep regression.

• Try to identify if the sleep regression comes from specific issues like illness, pain, or teething, and address those.
• Make sure you have a good bedtime routine in place — this includes making sure your baby’s bedroom is a good temperature (18 to 19 degrees Celsius), staying away from noise and distractions before bed, and keeping to a consistent schedule.

“Try not to alter too much from their bedtime routine but be aware they may need a little more reassurance,” Theresa says.

• Try not to fall into habits to settle your baby, like feeding or rocking them to sleep, as that will prolong the sleep changes.
• Instead, try to put your baby to bed when they are drowsy, so they get used to falling asleep on their own.

Although it might feel like a setback, a sleep regression isn’t anything to worry about, and your baby will be napping like a pro again very soon!

Read more:

• How long should my baby sleep, month by month?
• Why your baby not sleeping through isn't always as bad as it seems
• 6 tried and tested baby sleep hacks with videos

Your baby might have been a great sleeper before, easily settled and able to self-soothe. But now, they might wake constantly, cry at bedtime, and refuse to nap. It’s nothing to worry about, just a stage of development commonly called the four-month sleep regression.

This phrase gets thrown around a lot in new parent circles, but it’s not a medical diagnosis. It’s just a popular term used by parents, sleep experts, and health visitors to describe a temporary but very real shift in your baby’s sleep habits.

We spoke to Theresa Ross, a sleep therapist and clinical nurse specialist in paediatric sleep services at Evelina Children's hospital, about what exactly is going on and how you can survive this blip.

What is the four-month sleep regression?

“‘Sleep regression’ is a term used to describe a change in a baby’s sleep pattern, from a previously settled pattern to less settled. They might suddenly start waking more often and struggle to settle to sleep,” Theresa says.

“It does not actually mean that your child’s sleep has regressed,” she says. “If your child is well, think of these changes less as a “regression” and more as a normal stage of infanthood.”

It’s actually the opposite of a regression — it’s a sign of progress as babies grow and their brains develop.

Sleep regressions can happen at any time during childhood (and even adulthood!), and Theresa says there’s “no clinical evidence of specific times a child might expect changes to their sleep pattern.” They do tend to happen around developmental stages, though.

Why does the four-month sleep regression happen?

There are several reasons why the four-month sleep regression occurs. Around this age, babies experience big developmental changes which can make settling to sleep a little more difficult.

They become more aware of their surroundings and so are more attuned to any stimulation around them, especially if there are environmental changes like loud noises or a hot/cold bedroom.

Or, they might be having physical growth spurts that mean they wake up hungry in the night. Illness, teething, or discomfort from immunisations can disrupt sleep at this age, too.

Changes in daily routines, such as holidays, parents returning to work, or starting daycare, can also affect your baby’s sleep.

Signs your baby is going through the four-month sleep regression

Some common ways to know if your baby is experiencing the four-month sleep regression include:

• Waking more frequently during the night
• Struggling to settle to sleep or taking longer to fall asleep
• Becoming more difficult to settle after night wakings
• Increased fussiness or crying at bedtime
• Shorter naps or changes in nap patterns
• Seeming more alert or easily distracted at bedtime

How long does a four-month sleep regression last?

“It’s usually a short-lived change and won’t last too long,” Theresa says.

Your baby will continue to grow and develop, and so they might go through multiple ‘sleep regressions’ before they can sleep through the night — as well as after it.

“Such changes occur throughout childhood for a variety of reasons, just as they do with adult sleep,” Theresa says.

Tips to deal with four-month sleep regression

“Parents need not worry about these changes unless their child is ill,” Theresa says. If your baby is unwell or teething, this may affect their sleeping, so speak to your GP if you’re concerned.

“However, if it continues, you may find yourself falling into settling habits like feeding or rocking them to sleep, that will prolong the changes,” she says. This is because your baby will get used to these cues that it is bedtime and be unable to go to sleep without them.

Here are some other tips on how to get through a sleep regression without resorting to these habits:

• Stick to a consistent bedtime routine. Keeping your baby’s bedtime routine the same each night helps them feel secure and signals that it’s time for sleep.
• Watch for sleep cues. Look for signs that your baby is tired, such as rubbing eyes, fussiness, or staring off into space, and start their bedtime routine then.
• Encourage self-soothing. Try to put your baby down while they are drowsy but still awake, to help them learn to settle themselves.
• Don’t rush in at every sound. Give your baby a few moments to see if they can resettle on their own before intervening — this helps with self-soothing.
• Ensure a calm sleep environment. Keep the bedroom at a comfortable temperature (around 18-19°C), dim the lights, and minimise noise.
• Adjust their feeding schedule if needed. Growth spurts can increase hunger, so your baby may need more frequent feeds during this period, or a larger feed before bed.
• Delay bedtime a little. If your baby just isn’t tired at bedtime, try pushing it back a little to see if they can drop off easier once they are more tired.
• Share the load and make sure you take care of yourself, too. If possible, share night-time care with your partner or family members so you can catch up on some shut-eye and avoid getting too stressed or sleep-deprived.

Most importantly, remember this is just a phase — and like all phases, it will pass. If you stay consistent, offer comfort when needed, and gently encourage healthy sleep habits, you’ll both come through the other side just fine.

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• The new mum's sleep-survival guide

“Seven-month-old babies are becoming more physical, learning to sit, possibly beginning to crawl and roll over, and therefore using more energy,” says Theresa Ross, a trained sleep practitioner and clinical nurse specialising in children's sleep.

“They need plenty of sleep while taking a greater interest in their surroundings and processing more sensory information.”

To help you understand what to expect when it comes to seven month old babies and their sleep, we asked Theresa to share everything you need to know about this phase, including practical tips for better nights and easier nap times.

How much sleep does a 7-month-old need?

At seven months, your baby will typically need around 14 total hours of sleep across a 24-hour period.

Most babies at this age will sleep for about 10 hours at night (although this might still be broken by night feeds or early waking), and around 4 hours during the day, split between two or three naps.

“Your child still needs this amount of sleep for brain development, physical growth, and learning about their new and exciting world,” Theresa says.

“At seven months, there might be some pushback on bedtime as they become able to resist being settled into the crib and may stand up and call out for you,” she says. Read below for her tips on how to get a seven-month-old to settle to sleep.

Typical 7-month-old sleep schedule

There is no single best sleep routine for a seven-month-old, because every baby and family are different.

But here’s an example of how a day of sleep might look at seven months:

• 6:00am – wake up
• 8:15am – first nap (about 45 minutes)
• 11:30am – second nap (45 minutes)
• 2:30pm – third nap (about 90 minutes)
• 6:30/7:00pm – bedtime routine starts
• 7:30pm – Asleep for the night

Daytime naps

“They should continue to have naps at this stage. At seven months, they may still need two or three naps a day. For example, you might have two short naps in the morning (30-45 minutes each) and a longer nap in the mid-afternoon (about 90 minutes),” Theresa says.

Some babies naturally drop to a two-nap schedule around seven months old, while others will stick to three for a little longer — both are totally normal. There’s no need to shorten or actively reduce naps right now, as doing so doesn’t usually improve nighttime sleep and could actually make your baby overtired.

Bedtime routine tips for better sleep

Just like with sleep schedules, there is no single best bedtime routine.

Theresa says: “Establishing a bedtime routine teaches your baby that it's time for sleep. Consistent routines create a pleasant experience that both you and your baby can enjoy. The routine should fit into your current family schedule and should be manageable for other caregivers.”

Here are some of her tips for creating a good bedtime routine:

• Pick the right time to start the routine — look for your baby’s tired cues to help you figure out when they’re ready for sleep. These could be things like rubbing their eyes or ears, becoming fussy, or staring off into space.
• Include some calming activities — baths or massages can help your baby wind down and be a regular signal that it’s time for bed.
• Keep it consistent — if you’re trying something new, stick with it for at least a month so your baby has time to learn to associate it with bedtime.

“A simple manageable bedtime routine will be easy to adapt to your child as they grow. If it's not working, you can easily change routines and find something you're comfortable with,” Theresa says.

Tips to help your baby sleep through the night

“The key to good sleep behaviours is to teach your child how to self-settle to sleep,” Theresa says. “Try to avoid introducing soothing practices like holding or patting them to sleep or allowing them to fall asleep while feeding.”

If you already have these things in your bedtime routine, or need to turn to them to get a baby down quickly — don’t worry, you can gradually lessen these habits.

“It might take between 4-7 nights to wean them off being settled by you, but it will be worth it in the long run,” Theresa says.

You can also help your child get used to self-settling during the day.

“During the day or when they initially wake up in the morning, if they are safe and within your view, allow them a few minutes of being alone without your attention and being out of their sight,” she says.

“If they cry out, reassure them from a distance and then go to them a few minutes later. This will give them confidence to be alone for short periods before you come to them.”

If your baby still won’t settle, you might need to delay their bedtime schedule.

Read more:

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• Foods to avoid at 7 to 9 months
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If you're searching for tips on how to settle your baby at night, or just hoping for a few more hours' sleep, our expert-backed guide to three-month-old baby sleep has you covered.

We asked Theresa Ross, a sleep therapist and clinical nurse specialist in paediatric sleep services at Evelina Children's hospital, about how much sleep a three-month-old needs, what a typical schedule looks like, and tips to support healthy sleep habits.

How much sleep does my baby need?

“Sleep is important for the rapid physical growth that occurs during this stage and throughout childhood,” Theresa says.

“It's essential for brain development. It has been suggested that large amount of REM sleep experienced by infants is important for the processing of all the new information they are encountering.”

To get all these benefits, three-month-old babies need about 15 hours of sleep in a 24-hour period.

The NHS says that at 3-6 months old, babies begin to need fewer night feeds and so might be able to sleep for longer periods at night — some babies might sleep for five to eight hours at night.

Naps at 3 months: How many and how long?

Every baby’s sleep needs are different. While some babies’ sleep habits will be changing at three months old, some may still be sleeping like they did as newborns.

“Typically, a three-month-old will take three to four naps during the day, totalling about four to five hours,” Theresa says.

Babies who sleep for shorter periods during the day will need more naps, while babies who can easily bank an hour or more of sleep at a time may take fewer naps to reach the 15-hour mark.

What should a 3-month-old sleep schedule look like?

An ideal sleep schedule for a three-month-old includes sleeping for 10-11 hours at night as well as three to four naps during the day.

During the day, two shorter morning naps, one longer nap in the early afternoon, and possibly a brief afternoon nap around 3pm is usual for three-month-olds.

A three-month-old’s bedtime depends on when they had their last nap. They generally need three to four hours to get tired enough to settle easily.

“Late naps can lead to later bedtimes. For instance, if your baby takes a 60-minute nap around 3pm, you might want to start their bedtime routine around 7:30 or 8 pm,” Theresa says.

“There isn't a one-size-fits-all answer, but many families find that bedtimes between 7:30 pm and 9:30 pm work well,” she says.

Creating a soothing bedtime routine

Sticking to a simple bedtime routine can help teach your baby that it’s time for sleep.

“Use your child’s sleep cues to give you an idea of when they are tired and start your routine 30 mins beforehand. Putting a child to bed too early when they are not tired can lead to difficulties in settling,” Theresa says.

To signal that it’s bedtime, she recommends giving your baby a relaxing bath, lasting five to ten minutes. Or try spending some quiet time talking, singing, or reading to your baby, or giving them a gentle massage in low lighting for five minutes — this is also great for bonding.

Then, “place your baby in the cot while they are drowsy but still awake to encourage self-soothing,” Theresa says.

“If you feed your baby just before bed, they may fall asleep during feeding. If this happens, gently wake them up so they are drowsy but awake when laid down in the cot, helping them learn to self-soothe.”

Theresa says that a realistic bedtime routine for a three-month-old is “simple, not rushed, not longer than 40 minutes, easy for other caregivers to follow, and fits into your schedule.”

“Three months is early in your child's life, and you are only introducing a routine. You will gradually work out what is best for you and your child. A simple manageable bedtime routine will be easy to adapt to your child as they grow,” Theresa says.

Tips to help your 3-month-old sleep better

Theresa has six tips to help establish a three-month-old sleep schedule:

1. Learn when your baby shows signs that they are tired, and plan to start a bedtime routine when they give you cues such as:

• Rubbing their eyes or ears
• Snuggling into you
• Avoiding stimulating objects
• Becoming fussy or grizzly
• Staring off into space

2. Find a suitable place for your baby to sleep. Moving them from a bedside crib to a cot in your room at three months may be easier than waiting until they become more aware of their surroundings.

3. Optimise your baby’s sleep environment. Aim for a bedroom temperature of around 18-19 degrees Celsius. Ensure the sleep environment is safe, using the NHS’s safe sleep advice. Using a baby monitor can also be helpful.

4. Establish a bedtime routine using the tips above.

5. During the day, give your baby plenty of exposure to natural daylight by keeping curtains open and taking walks outside.

6. Provide lots of cuddles and interactions during wakeful periods.

Common sleep challenges at 3 months

Three-month-olds might wake up more frequently due to hunger as they have growth spurts, or as they become more aware of their surroundings and find it harder to get back to sleep.

Mums can also feel stressed about bedtime due to post-natal depression or low mood exacerbated by a lack of sleep.

“If you think you are experiencing low mood or anxiety, it’s important to speak to your GP or health visitor for advice and support,” Theresa says. “Ask your partner and family members to help with childcare responsibilities, either during the day or night so you can catch up on sleep.”

Read more:

• New Mum: Getting into a Routine
• The new mum's sleep-survival guide
• Ferber Method: Guide to effective sleep training for babies

According to leading baby sleep expert Professor Helen Ball, putting your little one down for a nap in a silent, dark room could be doing more harm than good – especially if you’re hoping for a peaceful night’s sleep later on.

Light, noise and natural rhythms

Professor Ball, a scientific adviser to The Lullaby Trust and sleep researcher at Durham University whose work has involved over 5,000 parents and babies, is encouraging parents to let babies nap in bright rooms with background noise – even something like a running washing machine.

Her advice? Keep nap environments light and noisy to help babies learn the difference between day and night, and allow them to wake naturally when they’ve had enough rest.

Pressure to follow the clock

Ball says modern parenting culture is putting increasing pressure on mums and dads to micromanage sleep with apps, routines and “wake windows”.

“The pressure to control babies and give them scheduled sleeps... is getting worse now we have so many baby sleep coaches, baby sleep monitors and apps,” she explains.

So while putting your baby down in a quiet, dark room might seem ideal, it’s not always what they need. Instead, she suggests allowing your baby’s natural rhythm to lead the way.

Are tired signs just boredom?

Most of us are told to watch out for tired cues – rubbing eyes, yawning, ear tugging. But Ball warns these can be misleading.

“These apparent tiredness cues can just be a sign of boredom, and the need for a change in activity,” she says. “Even if they are tired, the baby is not necessarily ready for a nap, so a parent could be trying to rock them to sleep for a long time with no luck and for no reason.”

Rather than trying to force a nap, Ball suggests letting babies fall asleep naturally. This, she says, can save parents frustration and give them more time to enjoy being with their baby.

Sleep training and bedtime tweaks

Ball, whose book How Babies Sleep is out next month, also advises against “sleep training” methods that involve leaving babies to cry. Instead, she recommends adjusting your own sleep routine – like going to bed earlier – to match your baby’s longest stretch of nighttime sleep.

For older babies, she even suggests experimenting with later bedtimes so that the first wake-up happens later in the night.

What do other experts say?

While Ball’s advice might come as a relief to parents overwhelmed by rigid schedules, others in the field believe there’s a middle ground.

Andrea Grace, a sleep consultant who supports scheduled naps, says: “Wake windows can be useful for parents to feel more confident on when their babies need to sleep. A schedule based on these can prevent infants becoming overtired.”

Prof Paul Gringras, a children’s sleep medicine expert at King’s College London, agrees that rigid schedules aren’t helpful in the early months but adds that some structure can support family wellbeing.

“All families are different, and where parents’ mental health and wellbeing is really suffering, they might try to get babies to nap at around the same time,” he says.

He also warns parents to check the qualifications of baby sleep consultants, as the profession remains unregulated.

The takeaway for parents

If you’ve been wrestling with blackout blinds and white noise machines, Prof Ball’s research is a gentle reminder that sometimes, less effort is more. Letting your baby nap in a light, noisy room might just lead to better sleep for everyone.

And yes – if the tumble dryer’s on, don’t be afraid to make the most of it.

Read more: 

• New white noise album turns parenting advice into a sleep aid
• This small baby monitor detail helped us survive sleep regressions
• Do babies dream? Understanding newborn sleep cycle
• Viral hack actually help babies sleep