Righto, I'll not say anything much about the sample routine from the sleep coach except that I'll be advising something different based on my analysis of the actual day you've posted.
3:40 AM-4:58 AM - sleep 5:01 AM - feed (9 mins) won’t go back to sleep otherwise 5:13 AM-6:19 AM - sleep6:19 - feed (9 mins)
Really seems to be struggling to sleep through those early hours of the morning. This could be a few things - when you feed at this hour, your supply is highest and sometimes babies struggle with additional flow they're not otherwise used to so they can get wind and wake with pain and want to feed to help their gut move the gas along and out with less pain; could also be that she's going down for her first nap too early and so she's not got enough of an incentive to sleep well at that time of night. Certainly given the 45min nap first up, I'm inclined to think the second is a solid reason but have a think about whether the feeding/gas issue might be part of it.
6:19 - feed (9 mins)7:56 - feed (6 mins)8:03-8:48 - nap
So, you've started the day around 6:20 - and first nap is at 8am so that's 1:40 A time. First nap is bang on 45min which is likely to be exactly one sleep cycle. This suggests he's not tired enough for this nap. Average A time at 4 months is 2hr - I'd jump to that now for his first A time and hold it steady for 3-4 days and we can re-evaluate after that.
8:03-8:48 - nap8:50 - feed (18 mins)10:37-11:29 - nap
~1:50 A time off a 45min nap and still the resulting nap is only 50min which is still indicating UT. Pushing A times to at least 2hr is going to be important in increasing nap length.
10:37-11:29 - nap12:08 - feed (12 mins)1:24-1:57 - nap
Here, we've got a 1:55 A time off a second short nap and you've got a 30min nap which indicates LO was overtired for this nap. I don't think this is because the A time is too long - its because neither of the previous naps were restorative and OT is building.
1:24-1:57 - nap3:36 - feed (13 mins)4:01-4:32 - nap4:36-5:33 - extended nap after rocking
Here, a 2:05 A time with another OT 30min waking from the nap. Great decision to extend this nap and ended up with 1.5hr of sleep which is what we're aiming for to be restorative.
7:10 - feed (bottle of BM)8:19-10:00 - sleep10:34 - feed (9 mins)10:52-12:42 AM - sleep
This waking within 3hr of BT is classic of OT at bedtime - Were you trying to get LO off to sleep after the 7:10 feed? or keep him up til 3hr A time?
What I'd suggest is that you do this routine (shifted in relation to WU time) for the next 3-4 days and see how you go:
7 - wake, feed
9 - nap
10:30 - wake, feed
12:30 - nap
2 - wake, feed
4 - nap
5:30 - wake, feed
7:30 - asleep in bed for the night
Some general comments:
- Its possible that when you increase some of these A time, especially in the morning, LO will have an OT 30min waking because he's not used to being awake that long at that time. Be ready to resettle these (sneak in at 25min and watch so you've there to help if he needs it before he gets worked up and more tricky to resettle).
- Not sure where you are but if you can get some natural light onto him with a walk outside or something in the first A time, that will also help with the body clock issue.
- Keep night really obviously night by keeping light off or very low during feeds, minimal interaction at night - its not a time for play or chats.
I think if you can stick with this routine for 3-4 days, we'll be able to work out if he needs a bit more A time again which is possible (average A times increase from 2hr at 4 months to 2:45-3hr at 6 months and your LO may not be average). Once the day is sorted, the night usually falls into place without much more intervention, if any.