Wow, you must all be utterly exhausted with such long days.
I see she's not yet 5 months and being early her adjusted age is, what? not yet 4 months??
I've given your situation some thought over night and really there is no easy or regular way to do this but here are my thoughts. This is not an ideal EASY, the A times are long for her age and I imagine you wouldn't be happy with the earlier BT as it means you see so little of her but here's my thoughts:
- she will be habitually waking and taking shorter sections of night sleep based on the current routine and will need to help her learn to sleep through by linking those sections together. W2S, shush/pat and resettling in any way as quickly as possible will help with this so teach her to have a long night sleep (using APOP if needed)
- leave her to sleep or resettle using the methods mentioned above at all night wakings which I would class to be from 7pm to 6am (I'll show a sample EASY below)
- Night feeds should be in a dim room and possibly switched to dream feeds to help her link her night sleep. For instance the 4.20 NW is likely from hunger but a habit has formed where she is not always going back to sleep, because the following 1.5hrs is disturbed being moved. I'm wondering if an earlier DF could help to eliminate this NW and teach her to sleep through until 6am (with a brief disturbance at the 5.30 ish move to the car seat) or alternatively that you don't give a feed at 9.30/10 before you go to bed but let her wake for her feed.
- Have her reflux attended to. At roughly this age I had to demand an appointment with a paediatrician as my DS's GP and HV both said there was no problem as my DS had continually gained weight since birth. Within 5 mins of being in the peds office she had diagnosed silent reflux and prescribed meds. His improvement was dramatic. If you have not already looked at the long term risks associated with untreated reflux I suggest you look into it and give it your consideration as soon as possible. The thing that got me was the risk of long term damage to the oesophagus from repeated acid attacks.
- I would stop all solids until she is older, all research suggests at this age their gut is not yet mature enough to handle solids well and the nutritional/calorific value of milk is of much higher importance (small tummy can get full on solids and not leave enough room for milk meaning overall calorie intake drops instead of increases). If she has the adjusted age of not yet 4 months this is super early for solids and in most cases not advised (although yes in some cases of reflux and MSPI some LOs do do better with some solids under 6 months). If you do choose to continue with solids I would limit them to her day hours which I would class to be from 6am to 7pm. In all cases of introducing solids it is advised to give solids in the morning and afternoon hours to reduce the risk of gas, discomfort and sleep disturbances. Even much older LOs tend to have 1.5hrs between their last solid meal and BT. Based on the routine I suggest this would mean your child minders would give solids meals at appropriate times if that's what you choose.
- Based on average sleep needs for this age (15 to 18 hrs of sleep in a 24hr period) I would aim for at least 15 hrs and see how she does on that over time then tweak her routine as needed.
So here's a suggestion of a routine, like I said it is not ideal but somewhere to start.
This routine gives 2 naps of 2hrs each, a CN of 30 mins and a night sleep of 11hrs. Total 15.5hrs in 24.
WU 6.00/6.30 on arrival to CM (the later time if she continues to sleep after drop off)
E 6.00/6.30
A 2 to 2.5hrs (if she must have solids then 7.30)
S 8.30 - 10.30 (2hr)
E 10.30
A 2.5hr (if she must have solids then 11.30)
S 1.00 - 3.00 (2hr)
E 3.00 (if she must have solids then 4.00)
A 2.5hr
S 5.30 in car following pick up from CM. CN 30 min
E 6.00 on arrival home
A BT routine begins - 6.00 milk, 6.30 bath, 6.45 top up milk and night time snuggles
S BT 7.00 (resettle any NWs) (11hr night with some disturbance for feeds and transfer to car)
DF 9.30/10.00 before you go to bed
Another option here would be to not dream feed but let her wake for a feed when she wants, this could help to shift the time of her feeds and eliminate/shift the 4.20 NW.
NF when needed
NW 4.20 feed if needed and resettle, better still eliminate this NW as she doesn't always sleep after it
5.30/40 transfer to car seat, set off for CM
WU 6.00/6.30 at CM
The 4.20 NW will need some work to stop so that she sleeps until the moment you transfer her to the car seat and goes straight back to sleep in the car. I suggest you leave her undisturbed until you are both ready to leave the house for work and literally put her in the car seat and out the door to reduce the disturbance to as short a time as possible. Letting her wake for a night feed is one way to shift the E pattern at night, another would be to do a W2S at say 3am.
Quite a few things there to think about, it's quite different to your current routine so let me know what you think.
Meanwhile I want to invite suggestions from the rest of the BW community. My thoughts are just that, thoughts, if there are other thoughts out there please post them so we can all be supportive of this hard working, tired family.