You've been a new parent for 19 weeks! 👏

Medically reviewed by Valinda Riggins Nwadike, MD, MPH & Adda Bjarnadóttir, MS, LN

Month 4: Let's talk about sleep routines

Whether the 4-month sleep regression is ruining nights for everyone in your household or not, it's extremely helpful to develop a bedtime routine that you and your baby can follow. This won't be the last time that your baby experiences a bout of sleep regression (so sorry, did we forget to mention that?) and having an established bedtime routine will help all of you move through these weeks with fewer tears (we mean yours, of course).

So what kind of routine should you have? Let's get into it.

Step 1: Keep it chill, please

The very word "routine" conjures up visions of spreadsheets and calendars, but we're begging you not to get too Type A with this. A bedtime routine can be as short as 15 to 20 minutes or as long as an hour — and that’s totally up to you.

It can also involve as few as two steps or as many as five or more. The key is figuring out what works for your family and then sticking to it consistently. All you're looking to do here is establish a pattern that will signal to your baby that it's time to settle down and hit the hay after it's done for a couple of weeks consistently,

Step 2: Find what works

Everyone's bedtime routine is slightly different, but we do have some suggestions for you to consider. Giving your baby a warm bath can be a nice way to start your evening routine. The warm water is relaxing, and it also gives you some delicious bonding time with your baby.

Get your baby into PJs and adjust the lighting in the room — maybe stick to one lamp for this time of day. After a bath, a lot of parents choose to read a few stories to their babies as part of their routine. Reading to your baby offers so many benefits, and your baby will feel safe and warm cuddled in your arms as you read to them.

A full baby is a sleepy baby, which is why most parents breastfeed or provide a bottle as part of their bedtime routine. Once your baby seems drowsy, but still awake, try putting them down in their crib and saying a quick goodnight. It may take a few tries, but your baby will start to catch on to the fact that this routine always ends with a good round of sleep.

Step 3: Stick to it

We can't stress this enough: The most important part of establishing a bedtime routine is consistency. Once you find a routine you like, make sure to follow it as closely as you can each night.

Also try to pick the same general time to begin your routine each day. This will, of course, get interrupted during the holidays or when you go on family trips, but the more you can stick to it, the better Zzz’s you’ll all get. Everyone wins!

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Eat

Creamy Coconut Matcha Oatmeal. This breakfast will keep you hydrated and help boost your energy levels after a sleepless night.

Healthy Chicken Ramen Bowl. You're busy, so let your slow cooker do the work for you.

Brownie in a Mug. This healthier version of a microwave mug brownie is low in sugar but high in happiness.

Drink

Cherry and Plum Smoothie. Featuring our favorite melatonin-packed tart cherries, this bedtime smoothie is perfect for hot nights.

Listen

Baby Lullaby. Some parents like to add a little calming music into their baby's bedtime routine. Check out this playlist that features 40 sleep-friendly melodies.

Shop

Bedtime-friendly books. If reading stories is part of your baby's bedtime routine, you'll want to stock up on some good books. We love “Shhh! This Book is Sleeping” and the classic “Time for Bed,” but there are so many good ones to be found at your local bookstore or library.

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Your baby at 19 weeks

You may have noticed lately that your baby is interested in pretty much everything around them. Playtime has become a lot more fun as they’re fascinated by all kinds of objects and can amuse themself with pretty much anything.

Most baby toys are created to encourage developmental skills, but try giving your child a baby-safe everyday object like a washcloth or a wooden spoon and see what they do with it. Babies learn by exploring these days, so you might be surprised by what keeps their interest.

During the fourth month, many babies will begin to recognize the sound of their own name. So fun! As you chat with your baby, make sure to say their name and let them know that you're talking about them by pointing gently to their tummy.

Try showing your baby their face in a mirror and repeating their name to them as they look. The things and people in your baby’s world may be endlessly fascinating, but not many things are quite as exciting to them as seeing their own face!