The 4 month sleep regression has hit your house. Now what?

I hear it so often. My baby was finally starting to sleep great and we were getting into a rhythm but then they turned 4 months old and everything changed. Night wakings might have increased, they are more difficult to settle at bedtime, and maybe naps have become chaotic and short.

If this sounds like familiar, the dreaded 4-month sleep regression may have arrived.

What is the 4 month sleep regression and why does it happen?

The 4-month sleep regression is essentially a period of time where there are new sleep challenges that show up with your baby. Maybe your baby was giving you a 6 hour stretch of sleep in the night and now suddenly they can’t even make it 3 hours without waking. Whatever the changes are, normally they show up very suddenly which can leave a lot of parents feeling worried and confused.

There is a lot going on in your baby’s development around 4-months that lead to this change in their sleep patterns. When babies are born they have very different sleep cycles than adults. In those early months, they only have two stages to their sleep cycles, active sleep (REM) and (NREM) quiet sleep. They also are lacking the hormones that regulate their circadian rhythm (body clock).

Fast forward to around 4-months old, their sleep cycles completely change and mature into adult- like sleep cycles. Babies will now have 4- stages to their sleep cycles and start to spend more time in the non-rem stage. For some babies, this is a smooth transition and you may never even notice that the change has occurred. But for a lot of others, the transition causes a disruption as they adjust to these changes.

Other reasons that the 4-month sleep regression can occur:

Although we call this time period a (sleep regression), It’s essentially a period of major PROGRESSION. Babies have SO much going on developmentally near month 4. These developmental progression always create the possibility that there will be a temporary disruption in their sleep.

Developments that happen near month 4:

• Learning to roll. Babies may start rolling onto their tummies around this time.

• Increased awareness of their surroundings

• May be starting to recognize patterns

• Teething

• Growth Spurts

Signs that your baby is in the 4-month sleep regression:

• Baby struggling to fall asleep and needing extra help in order to fall asleep

• Baby waking more during the night

• False starts (baby wakes up shortly after being put to sleep for the night)

• It may get harder to put baby down for naps and naps may get shorter

• Early morning wakings (before 6am)

• Baby may be fussier and clingier than normal

How long does the 4-month regression last?

All babies are unique a, and so too is their experiences with the 4-month regression. While it's commonly cited to last between 2 to 4 weeks, the reality is that it can vary widely. For some fortunate families, the regression may resolve itself in less than two weeks, while for others, it can drag on for what feels like an eternity, extending up to 6 weeks or more.

Nevertheless, amidst the sleepless nights and exhaustion, there's a glimmer of hope to hold onto: this phase is indeed temporary. Yes, you read that right. It WILL pass. Despite the overwhelming fatigue and frustration that may accompany it, knowing that there's an end in sight can offer a beacon of solace during those bleary-eyed midnight feedings and soothing sessions.

But here's the kicker – just when you think you've conquered the 4-month regression and emerged on the other side with your sanity intact, there's more. Brace yourself, because the 4-month regression won't be your last rodeo. Oh no, there's a whole series of sleep regressions waiting in the wings, ready to make their grand entrance at various milestones in your baby's development.

The 8-month regression is lurking around the corner, poised to disrupt your nights with a vengeance.

But wait, there's more! As your little one continues to grow and explore the world around them, they'll encounter even more sleep regressions at 12 months, 18 months and, you guessed it, 2 years of age. Each regression, like a rite of passage in its own right, comes with a new stage of your child's development – from increased mobility to imploding language skills – but also brings with it a fresh set of challenges for exhausted parents to navigate.

So, while the 4-month regression may feel like the ultimate test of endurance, it's merely the beginning of a series of sleep-related adventures that lie ahead on the rollercoaster ride of parenthood. But fear not, fellow parents, for with each regression conquered, you emerge stronger, wiser, and perhaps just a tad bit more sleep-deprived.

Tips to survive the 4-month sleep regression:

Month 4 can be an amazing time to start really focusing on those healthy sleep habits. Setting the foundation now, will benefit your baby and family for years to come.

Here are my tips to make it through the regression and to start setting your family up for healthy sleep.

• Use age appropriate wake windows. A wake window is the period of time that your baby is awake in between sleep. Check out my wake window cheat sheet here.

• Establish both a bedtime and nap routine and stay CONSISTENT with it. This will help trigger baby’s brain to know that sleep is coming soon and it will give them the chance to start winding down. The repition of the routine will give baby a sense of security, which can make it easier for them to fall asleep and stay asleep.

• Focus on the sleep environment. Use black out shades and a noise machine for BOTH naps and bedtime. Any amount of light that gets into the room can make baby become stimulated and keep them awake.

• Focus on full feeding every 2.5-3 hrs during the day. Getting the majority of baby’s calories in during the day can help with those night wakings.

• Use an early bedtime when needed. If baby has had an off day with naps, don’t be afraid of a 6:30pm bedtime. An overtired baby = worse sleep. Many assume that if baby is really tired, they will sleep better. This couldn’t be further from the truth. Babies body’s let out stress hormones when they are overtired, this in turn reduces their sleep hormones. Being overtired can cause them to have a harder time falling asleep and staying asleep.

• Break those sleep associations. Sleep associations, such as rocking, nursing, or being held to sleep, can become problematic during this phase because babies may start to rely on these external cues to fall asleep. When they wake up during the night, they may require the same conditions to go back to sleep, leading to frequent wake-ups and disrupted sleep for both baby and parents.

• Work on independent sleep skills. Now is the perfect time to sleep train baby. We want them to have the skills to fall asleep on their own and put themselves back to sleep in between sleep cycles. I offer balanced and gentle sleep training that comes with 1:1 text support and a custom plan that is made for your unique baby and your family. Check out the options here.

Don’t forget to make time for self-care

Having a baby is stressful enough, and then add on the fact that they are fussy and barely sleeping. YOU have needs too! The only way be the best for your baby is if you take care of yourself too.

Ensure that you are taking time to rest when you can. Don’t be afraid to ask for help. If it’s been a really hard day, pass the baby off to your partner and relative and take some time for yourself. You’d be amazing at how much better you’ll feel when you return.