The 4-Month Sleep Regression: What to Expect and How to Handle It
If you're a parent of a 4-month-old, you may have noticed some significant changes in your baby's sleep patterns recently. What once seemed like a stable sleep routine might suddenly be disrupted by frequent night waking, shorter naps, or difficulty settling back to sleep. This phase is commonly referred to as the "4-month sleep regression," but I like to call it a "progression" because it signifies an important step forward in your baby’s development.
What is the 4-Month Sleep Regression ( Progression)?
Around 4 months ( note it could happen before or after this time, or if you are lucky, you may not notice any difference in your baby), your baby is transitioning from the newborn sleep pattern (which has only two stages) to a more mature sleep cycle that’s similar to an adult’s. This means they are now experiencing multiple stages of light and deep sleep, making them more prone to waking during the night.
Rather than seeing this as a regression, it’s helpful to view this as a progression – a sign that your little one’s brain is advancing and developing. However, this growth can come with some challenges.
Signs to Look Out for:
Here are some of the most common signs of the 4-month sleep regression:
More frequent night waking
Difficulty settling back to sleep – your usual methods may not be as effective
Grumpy or cranky behavior during the day
Harder time falling asleep at naps or bedtime
Shorter naps or skipping naps altogether
Startling awake after falling asleep – this can happen when they transition into a deeper sleep stage, feeling almost as if they're "falling out of bed"
Make it stand out
How to Support Your Baby Through This Phase
While this sleep regression can be challenging, there are things you can do to help your baby (and yourself) through this time. Here are some practical tips:
1. Minimise Distractions
At 4 months, babies are becoming more aware of their surroundings, which is fantastic developmentally but can make it harder for them to feed or sleep. If your baby is waking during feeds or struggling to stay focused, try creating a calming environment: feed them in a quiet, dark room with minimal distractions, and consider using white noise. If your baby isn’t feeding enough during the day, they may try to make up for it by waking up more frequently at night.
2. Watch for Decreased Sleep Needs
From 3 to 6 months, your baby’s overall sleep needs will start to decrease. While newborns typically sleep 14-17 hours a day, by 3-6 months, this decreases to about 13-15 hours. If your baby is waking more often at night or fighting naps, they might not need as much sleep as before. You can try extending their awake time during the day by 15-30 minutes to see if that helps.
3. Don’t Stress About Naps
Naps can become harder to settle as your baby grows. The important thing is that they get the sleep they need, regardless of where they nap. If they sleep better in a pram, carrier, or swing, that’s okay! A nap is a nap, and you don’t need to worry about forming bad habits at this stage. Focus on ensuring they are getting the rest they need, even if it means being flexible with nap locations.
4. Establish a Consistent Sleep Routine
Routine is key for helping your baby navigate the 4-month progression. A consistent routine helps signal to your baby that it’s time to sleep. This includes regular nap times, bedtime, and wake-up times. While babies’ needs change over time, having a predictable rhythm can make it easier for them to settle. If your baby’s sleep routine needs adjusting, it might take a bit of tweaking to find what works best during this phase.
5. Ask for Help
Sleep regressions can be exhausting for the whole family, so don’t hesitate to reach out for help. Whether it’s from family, friends, or a sleep coach, having extra support can make all the difference. This could mean asking someone to watch the baby so you can take a nap, having someone help with bedtime, or getting advice on how to adjust your routine. Remember, you don’t have to go through this phase alone.
Final Thoughts
The 4-month sleep regression can be a tough phase, but it’s also an exciting time of growth and development for your baby. By understanding what's happening and implementing some gentle strategies to support your baby, you'll both get through this period more smoothly. Every baby is different – some may sail through this phase with no issues, while others may need a bit more support. No matter where your baby falls on this spectrum, you’ve got this!
If you're feeling overwhelmed or need guidance, don't hesitate to reach out. As a sleep coach, I can provide personalised support and help you navigate your baby’s sleep challenges.
Susan x
Want some sleep 1:1 support - Book a FREE 15 minute Sleep Assessment call