Ok background:
Dh and I live abroad. We are first time parents. Baby is 4 months old and just recovered from covid. Before covid he would sleep from about 10:30 - 3 and 3 - 7:30. That was fine we would cope with that. He is formula fed. Our country is very hot with 35 degrees being the average temperature so we sleep with the air con on.
Whilst baby had covid his sleep was very disrupted. That's ok we knew he was feeling crappy. We did capol and he wanted to cluster feed, be rocked to sleep and sleep in his bouncer rather than his crib. (When he slept in his crib flat it would make him cough and this was painful for him, the bouncer is slightly upright to it didn't make him cough as much).
Now he is over covid and is completely recovered but we have introduced bad habits and sleeping is difficult. I have had to isolate again this week and so am teaching online which means the workload is awful. I'm extremely tired when I finish for the day (more so than usual). Dh is helping out a lot. Baby still will only go to sleep if he is fed to sleep or rocked then I put him down in the crib and I go to bed too. About 2 hours later he will wake up again and dh will take him. It is totally not dh fault, he is just doing what he can to survive but he is letting him sleep in the front room in the bouncer. He sleeps on the sofa with the fan on. Baby will then wake up every hour, want 1 Oz, fall asleep and repeat until 3am when I swap with dh. I find it impossible to sleep in the front room, the fan blows my hair all in my face and the sofa is uncomfortable so I try and put him back in the crib. Then he has a massive tantrum and will only stop crying if you hold him and walk laps around the house for about 45 minutes. He will eventually fall back to sleep but only in his bouncer and then we are back to waking every hour.
During the day he is at a kindergarten. He is the youngest there with about 20 other children and a few members of staff. Think of it more as a childminders, its not like a western kindergarten but they love him and take such good care of him, teach him to sit up and grasp things and play with the other children. But they do just let him do whatever when it comes to sleeping.
This weekend I want to make a start on fixing this sleep issue. I should be allowed to go back to work on Monday and so want to be making a move in the right direction to at least 5-6 hour stretches again. Please give me all the suggestions!