4-Month Sleep Regression

What is the 4-month regression?

The 4-month sleep regression is often the toughest and usually the first one your baby will go through. While it typically happens around 4 months of age, it can begin as early as 3.5 months. If your baby has been sleeping well and suddenly starts having sleep difficulties or their sleep worsens significantly, it’s likely they’ve entered this regression phase.

What is a regression?

Sleep regressions occur when there are developmental progressions happening in your baby's life. These regressions coincide with the proper physical, cognitive, and emotional development of your baby.

Why does this regression happen?

This regression occurs because babies transition from the newborn phases of sleep to more adult-like sleep stages, and these stages combine to form "sleep cycles". At the end of each cycle, there is a mini "wake-up", and instead of drifting off back to sleep, they wake and may need assistance to fall back asleep.

So why does sleep become a struggle?

Before this regression, your baby’s sleep was made up of just two stages, light and deep sleep, and they could often drift between them without fully waking. But as sleep cycles become more complex, these mini "wake-ups" occur more frequently.

If your baby has been relying on external settling methods like feeding, rocking, or patting to fall asleep initially, they’ll now look for the same support when they wake between cycles. To move past this, your baby needs to learn how to fall asleep independently, so they can link sleep cycles without relying on external help.

How long will this regression last?

Unfortunately, this sleep regression is permanent and typically persists until your baby learns how to fall asleep without assistance. This isn't something that develops overnight, it requires support, consistency, and practice for babies to adapt to this new way of falling asleep. However, if you're lucky, you might have one of those unicorn babies who just learn naturally.

During this time, it's important to provide your baby with opportunities to learn and practice new ways to fall asleep. My plans and guides can help you through this!

Signs of a regression

• Fussiness at bedtime

• Multiple night wakings

• Early rising

• Fights naptime

• Short naps

• Changes in appetite

• Clinginess

What else is happening during the 4-month regression?

• They are having a major physical growth spurt

• Physical developments such as grabbing and rolling

• Experiencing heightened awareness of the outside world
  

How to navigate the 4-month sleep regression

Introduce gentle sleep training if needed

Some babies have smooth sailing through this regression, and others can really struggle with the shift in sleep cycles.

I have the perfect tools and resources to help you through this. Click here to be redirected to the 4-24 month sleep guide and one-on-one plans.

Aim for age-appropriate guides

Your baby is at an age where you can now start implementing a structured routine, where you can predict when naps will take place and how long.

Around 4 months of age, your baby should be able to manage three naps a day with wake windows of at least 2 hours minimum. Aim for two longer naps, each lasting 1-2 hours, plus a short nap, totalling around 3.5 to 4 hours of daytime sleep. If you find it difficult to expand your child's wake windows, take them outside. The sunlight can provide a natural energy boost because the sunlight suppresses melatonin production (the sleep hormone). Additionally, the outdoor environment can provide sensory stimulation with its vibrant colours and soothing sounds of nature, helping to keep your little one alert and engaged.

Ensure they consume enough calories during the day

To eliminate hunger as a possible cause of sleep disruptions, it's important to ensure that your baby is consuming feeds regularly. Aim to feed your baby every 2.5 to 3 hours during the day, with a maximum interval of 4 hours between feeds.

Remove the swaddle

If your baby shows any signs of rolling, remove the swaddle immediately. There are two approaches you can use, cold turkey or gradually. Steps to remove the swaddle gradually:

• Step 1: Releasing one arm out of your baby’s swaddle for all periods of sleep, to allow your baby time to become used to this new way of sleeping.

  
  

• Step 2: After a week or so of one-arm-out sleeping, remove both arms from the swaddle. Expect some difficult periods of sleep during this phase, but stick with it and don’t be tempted to re-swaddle them – they will adjust to the new sleep position.
  

For the first year, always place your baby on their back when putting them to sleep, even if they are able to roll. However, if your baby rolls onto their tummy while not swaddled, it is generally considered safe to leave them in that position if they have strong neck control and can turn their head left and right, up or down. Nevertheless, it's important to always start by placing them on their back initially to promote safe sleep habits.

Use the day wisely

Take advantage of the day. Practising any new skills during awake times will make your baby less likely to be overly excited or stimulated at bedtime.

Consistency

It's crucial to maintain consistency with your child's established routine. Even though regressions can be challenging, it's important to resist the temptation of introducing new habits or making significant changes to their sleep routine. Regressions are temporary phases, but the habits formed during this time can persist.

Do you need help?

Did you know that if your baby has a strong sleep foundation, the chances of sleep being disrupted during developmental changes decrease significantly?

I have the tools and resources to help you. I have guides and optional plans that can give you that one-on-one support you need.

I'm the founder of Babee Dreams, a certified sleep consultant, and a mum of three. Everything I share is from evidence-based research, professional training through The Sleep Consulting Academy, real-life success stories from families I've worked with, and the instincts that come from being a mum.

Disclaimer: This blog is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider for personalised guidance regarding your baby's health and well-being, Babee Dreams does not give medical advice.