How to manage your baby’s sleep regressions like a pro
As a pediatric sleep consultant, it’s not uncommon for me to receive messages like this: “My baby suddenly isn’t sleeping! Is there a sleep regression at 12 months?”
In fact, I get this question all the time, for every different age imaginable. Sleep disruptions can be so frustrating and confusing and it often makes us feel just a little better if we can blame it on a sleep regression!
So let’s jump into this topic of sleep regressions. We’ll tackle what a sleep regression is, how long it can last, and what ages you should expect sleep regressions to happen.
What is a sleep regression anyways?
Picture this: Your baby is generally good at sleeping. You can get them down at bedtime without too much fuss. You know when they will wake at night for their night feeds (or you know that they won’t wake). Naps tend to be regular and consistent. And your baby seems well-rested most days.
Then suddenly, out of nowhere, your baby becomes “bad” at sleeping. They struggle to fall asleep at bedtime, they are randomly waking throughout the night and having a hard time going back to sleep. Their naps are all over the place because they are either refusing naps or waking up after super short naps. Your baby is a tired and crabby mess all day and you feel like all your routines are slipping away.
If you can relate to this scenario, then chances are you’ve been through a sleep regression with your baby. Most often these sleep regressions are linked to developmental milestones that your baby is working on. A sleep regression is simply a phase where your baby’s sleep regresses. This could mean that the amount of sleep they were getting decreases, or the time it takes them to fall asleep increases, or both! If you feel like your baby is suddenly fighting sleep, then you will probably want to blame it on a regression.
How long can a sleep regression last?
This question is a little more nuanced to answer! Every baby is different of course, so while some might seem to be negatively affected by each and every regression, others may skate by with little change. In the same way, some babies will take longer to work through a regression but others will have disrupted sleep for a day or two before returning to normal.
On average, we see sleep regressions lasting about 2-4 weeks. However, it can feel like a regression is lasting longer when in reality, your baby has simply picked up new sleeping habits during the regression and will need some re-training before they go back to sleeping normally again. When parents don’t understand this, sleep regressions can feel like they last for months and months.
For example, say your baby could go into the crib awake and fall asleep on their own before the sleep regression. But then the sleep regression hits, they struggle to fall asleep and so you start holding them until they are asleep and then transfer them to their crib. You may do this for several days or weeks. By this point, the developmental milestone that caused the regression has worked itself through but then why isn’t your baby falling asleep on their own again?
Well, if you’re waiting for your baby to tell you that they don’t want you to hold them to sleep anymore… it’s probably not going to happen. You’ll have to take the initiative here and start putting them down awake instead. Since they have gotten used to your help to fall asleep, this will be an adjustment period for them. But once you push through it, they’ll be back to sleeping well in no time!
This is why my motto for sleep regressions is not to start any new habits that you don’t wish to continue. If your baby has been an independent sleeper, then continue to expect that of them, even during a sleep regression. Don’t make any big changes to their routine or schedule during this time. Consistency is what they need as they learn to navigate their changing brains and bodies.
So what ages should I expect sleep regressions?
This is another nuanced answer. We can see a trend with sleep regressions happening around certain developmental milestones and ages but we need to remember every child is different. Therefore, sleep regressions are not an exact science. I’m going to walk through some of the most common sleep regressions below but please keep in mind that your baby may not follow this exactly and that’s okay!
4 months
The 4 month sleep regression is often referred to as the “one true sleep regression” because it marks a permanent change in your baby’s sleep cycles. This is a huge adjustment for your baby and therefore it can severely affect their sleep. Read more about navigating this specific regression here.
But there are also other developmental milestones that your baby may go through right around her that can also affect sleep. Things like:
Learning to roll and therefore needing to be unswaddled
Increased awareness of their surrounding, therefore trouble napping
Transitioning from 4 to 3 naps, grab my free cheat sheet here
8 months
The 8 month sleep regression can be a doozy. Your baby is becoming increasingly mobile at this time and skills like crawling, sitting, and even pulling to stand can start to disrupt sleep. Your baby may just be having too much fun practicing their new skills to stop. You’ll likely see them practicing these new skills in their crib instead of settling down to fall asleep. But don’t worry, the novelty will wear off eventually, it just takes time!
Apart from the major physical milestones happening, your baby is also developing object permanence around this time. This can lead to separation anxiety when your baby realizes that you're not always present, leading to increased nighttime awakenings and difficulty self-soothing.
And to top it all off, your baby may also be cutting several new teeth by now and feeling some discomfort from teething. Read more about navigating the 8 month sleep regression here.
12 months
This sleep regression most often presents itself in refusal or resistance of nap 2. Don’t be surprised when your 12 month old starts to struggle going down for nap 2. This is common and it is NOT a sign that your baby is ready for just 1 daily nap. It simply means they are going through a phase of nap resistance and that they need you to remain consistent for them until they work it out.
I find the 12 month sleep regression is caused by both physical and mental milestones. Ever increasing mobility for your baby will start to present itself in standing on their own and possibly even starting to take their first steps. In addition to that, your baby may not be talking much but there is a ton of language development happening behind the scenes.
As a 12 month old, it can be hard for them to shut their brains and bodies down long enough to fall asleep- hence the sleep regression.
18 months
18 months of age is when we notice separation anxiety peaking for a second time. This can make putting your baby down for naps and bedtime and then walking away difficult. Your baby may cry or scream for you for a few minutes when you leave the room because of their separation anxiety.
Your 18 month old is also active and into everything by now. Walking around, playing non-stop, and constantly on the go. In addition to always moving, your baby is learning that they have a voice. They are learning they can say “No.” and you may notice that your baby is starting to voice that they don’t want to stop playing and go do boring old sleep. And the protesting at sleep time ensues.
2 years
The last most common sleep regression we’ll look at is the 2 year sleep regression. By 2 years, your toddler has become a master at testing boundaries. And this is generally a good thing- just not a sleep time! Your toddler learns so much about the world and social norms by testing boundaries and watching what happens. But that may also mean they are testing all your boundaries around sleep. And if they find you aren’t firm in your sleep boundaries, then they are going to keep testing and testing.
Because of this, you may find yourself going through another nap strike around this age. Again, this does NOT mean your toddler is done napping forever. It is simply a stage. During this temporary period of nap refusal, keep your daily naptime framework in place. If your toddler chooses not to nap during naptime, that’s fine (not like we could force them to nap anyways), but you still want to offer naptime in their crib or room each and every day. Eventually they will get back to napping again- I promise.
Read more about tackling this tough sleep regression here.
Nap Transitions
You may also find that sleep regressions coincide with change sleep schedules and sleep needs. Below are common age ranges for nap transitions and these may present as sleep regressions as well:
4 to 3 nap transition- around 3-5 months
2 to 1 nap transition- around 14-18 months
1 to 0 nap transition- around 3-5 years
Whew! I know I just threw a lot of information at you but hopefully you feel a little more equipped to navigate these sleep regressions when they come your way. Remember, these regressions are temporary and there is an end in sight. When going through a regression, try to remain calm and avoid adding in new sleep habits that you don’t want to have to continue using. You can do this Mama!!
