Goodbye to arguments over bedtime, and welcome to a restful sleep! With this guide's help, you can create a nighttime routine your 4–11 month child will like.
Explore gentle strategies to help your child transition to independent sleep, learn about common challenges, and delve into the science of baby sleep. Awaiting sweet dreams! ✨
Understanding your baby's sleep needs
The 4-11-month age range marks a fascinating transition period in your baby's sleep journey. Gone are the frequent, unpredictable sleep patterns of the newborn stage, replaced by a more predictable rhythm with gradual stretches of longer sleep.
- Total sleep duration
From 14-17 hours in newborns, most babies transition to needing 12-15 hours of total sleep per day by 11 months. While they still nap, nighttime sleep becomes longer.
By 6 months, many babies sleep 6-8 hours uninterrupted, although occasional night wakings are still common.
- Nighttime sleep
Many babies achieve the coveted "sleeping through the night" by 6 months, although this can vary depending on individual development.
- Naps
Expect a shift from 4-5 short naps (30-45 minutes each) in newborns to 2-3 longer naps (1-2 hours each) by 11 months.
Some babies may even transition to a single, longer nap (around 2 hours) towards the end of this period.
- Feeding schedule
While age-specific guidelines exist, remember that every baby is unique, and their feeding needs may vary. Instead of a rigid schedule, focus on a flexible, responsive approach based on your baby's hunger cues and individual development.
3 Millions of families already trust us
The #1 app for parents and kids in more than 150 countries.
Download now!
Why is the bedtime routine for 4-11 months important?
A consistent bedtime routine offers numerous benefits. It enhances sleep quality, reduces nighttime stress, and encourages self-soothing in your child. It also makes your bond with your child stronger, creating special moments at bedtime.
Plus, it's good for their development, making their body and brain grow well and helping them learn and control their feelings.
How much sleep does my baby need at this age?
According to the Sleep Foundation, infants between 4 and 11 months of age should get 12 to 16 hours of sleep daily. While some infants might start sleeping through the night at around 5 or 6 months old, infants still get a significant portion of their total sleep from naps during the day.
Typical nap schedules for 4-11-month-old babies
How to create a bedtime routine for a 4-11-month-old baby
Do you recall those lovely naps as a newborn? Your child's sleep patterns may change (sometimes dramatically) as they age, leading you to wonder where the "calm before the storm" disappeared. This stage lasts from four to eleven months.
Don't worry, tired parents! Storybook has been collecting regular nighttime schedules that can be your magic tool for transforming sleepless nights into restful sleep. You can check out this blog for more!: bedtimes by age
1. Set a consistent bedtime
Aim for a similar bedtime each night, even on weekends. This helps regulate their internal clock, promoting longer, deeper sleep stretches. Check out this helpful resource for age-appropriate sleep schedules.
2. Start wind-down activities (30-60 minutes before bedtime)
Include activities that will help you unwind, such as taking a warm bath, receiving a massage (try our Storybook app for stories and guided meditations), or listening to calming music.
They encourage positive associations with going to sleep. Use soothing activities to signal "sleep mode" an hour before bedtime. This might consist of:
- Warm bath: Unwind after the day's events with a soothing soak (always prioritize safety!).
- Gentle massage: Pair it with soothing music or stories (there are so many to choose from in our StoryBook collection!).
- Calm playtime: Avoid boisterous activities and choose cuddles, books, or relaxing music.
3. Create a sleep-conducive environment:
Transform your baby's room into a tranquil haven that promotes peaceful sleep:
- Dim the lights: Darkness promotes melatonin production, the sleep hormone. Minimize light exposure by:
- Investing in blackout curtains or blinds: Block out sunlight and streetlights.
- Dimming lights gradually before bedtime: Create a calming transition from day to night.
- Using a dim nightlight for diaper changes or feeding: Choose a soft, amber-colored light for minimal disruption.
- Set a comfortable temperature: Babies can overheat quickly, which disrupts sleep. Aim for a room temperature between 68-72°F (20-22°C):
- Use white noise: A consistent, low-level white noise can mask distracting sounds and create a calming atmosphere:
- Use StoryBook!; In the StoryBook App, you will find different resources to help your little one sleep better; you will find: meditations, affirmations, stories, songs, and more!
Discover bedtime routines tailored to your little one's specific age group!
Bedtime routine for newborn (0-3 Months)
Bedtime routine for toddler (1 to 2 years)
Bedtime routine for kids (3 to 5 years)
Bedtime routine for teens (6 to 12 years)
3 Millions of families already trust us
The #1 app for parents and kids in more than 150 countries.
Download now!
Sample bedtime routine for a 4-11-month-old baby
👶🏻 4-6 Months
👶🏾 7-9 Months
👶🏼 10-11 Months
Tips for a winning bedtime routine (4-11 Months)
Developing a regular and peaceful bedtime routine is essential for you and your child to get a good night's sleep. To get you going, consider these important pointers:
Consistency is key
Even on the weekends, try to simultaneously put your infant to sleep every night. This facilitates a more seamless nighttime routine by regulating their internal body clock.
Watch for sleep cues
Keep an eye out for symptoms of fatigue in your infant, such as yawning, eye rubbing, or fussiness. Setting them down when alert yet sleepy encourages them to develop self-soothing and independent sleeping skills.
Limit screen time
Before going to bed, spend at least an hour away from screens. Screen blue light has the potential to disrupt restful sleep. Instead, choose soothing pursuits like singing, reading, or bathing.
Avoid overstimulation
The hour before bed should be peaceful and unwinding. Refrain from engaging in physical play or fighting. Rather, concentrate on soothing pursuits such as lowering the lights, taking a warm bath, or playing bedtime songs. For more tips, check out this blog here: morning routine for kids
3 Millions of families already trust us
The #1 app for parents and kids in more than 150 countries.
Download now!
References
- National Sleep Foundation. (n.d.). How much sleep do kids need? Sleep Foundation. https://www.sleepfoundation.org/children-and-sleep/how-much-sleep-do-kids-need
- National Sleep Foundation. (n.d.). Sleep training. Sleep Foundation. https://www.sleepfoundation.org/baby-sleep/sleep-training
