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The Four-Month Sleep Regression: What it is and How to Navigate It.

Writer's picture: MiniSleepersMiniSleepers

Updated: Jan 31

Parenthood is a journey of ups and downs, and just when you think you’ve found your rhythm, your baby throws you a curveball. 

 

For many parents, one of these surprises comes in the form of the dreaded four-month sleep regression. If your once mini sleeper has suddenly turned into a restless night owl, you are not alone. This blog will explore what’s going on for your 4 month old and what you can do about it.

 

What Is the Four-Month Sleep Regression?

 

The four-month sleep regression is a period when a baby’s sleep patterns shift dramatically due to significant developmental changes. Around this age, babies transition from the simpler sleep patterns of newborns to more complex cycles that include both light and deep sleep, much like adults. While this is a normal and healthy milestone, it often disrupts the sleep routines parents have painstakingly established.  

 

This regression typically occurs between 3.5 to 4.5 months of age, though every baby is different. Some might experience it earlier or later, while others might breeze through without much trouble. However, for many families, it can be a challenging few weeks marked by shorter naps, frequent night wakings, and a generally fussier baby.  

 

To understand why this regression occurs, it’s helpful to consider the incredible development happening in your baby’s brain and body during this time:  

 

Newborns primarily cycle between two sleep stages: deep sleep and active sleep. By four months (can happen earlier than this), their sleep architecture matures, and they begin to experience more distinct stages, including light sleep, deep sleep, and rapid eye movement (REM) sleep. This change means they wake up more easily during lighter phases of sleep and may struggle to fall back asleep independently.  

Additionally, at four months, babies become more aware of their surroundings. This heightened alertness can make it harder for them to settle down and stay asleep, as they’re more easily distracted or stimulated.  

 

During this 4 month stage, babies often go through a growth spurt or begin practising new motor skills like rolling over or reaching for objects. These developmental leaps can lead to restlessness and disrupted sleep.  Furthermore, if your baby relies on certain sleep associations, like feeding, rocking, or being held, to fall asleep, they may struggle more during this regression. As they wake up frequently due to their new sleep cycles, they’ll want those same conditions to help them settle back down.  

 

Not all sleep disruptions are due to the regression, but some common signs that indicate you’re in the midst of the four-month sleep regression are set out below:  

 

-Increased Night Wakings: Your baby, who may have been sleeping for longer stretches, suddenly wakes up multiple times during the night.  

-Shorter Naps: Naps may become brief, lasting only 20–30 minutes, as your baby struggles to transition between sleep cycles.  

-Difficulty Falling Asleep: Your baby might take longer to settle down for naps or bedtime.  

-Fussiness and Crankiness: Due to disrupted sleep, your baby may seem more irritable during the day.  

- Changes in Appetite: Some babies feed more during this time, whether for comfort or due to a growth spurt.  

 

The good news is that the four-month sleep regression is temporary. For most babies, it lasts anywhere from two to six weeks. However, since this regression is tied to a permanent change in sleep cycles, it’s not something they “grow out of” in the same way they might with other phases. Instead, it’s about helping your baby (and yourself) adapt to their new sleep patterns.  While this phase can be tough, there are several strategies you can use to help your baby (and yourself) get through it.  

 

Strategies to help you and your baby to get through the 4 month sleep regression

A predictable bedtime routine can signal to your baby that it’s time to wind down for sleep. This might include a warm bath, a soothing story, a lullaby, and some cuddles. The routine doesn’t have to be elaborate it just needs to be consistent and not too long.  Ensure your baby’s sleep environment is conducive to rest. A dark, quiet room with white noise can help minimise distractions and promote better sleep.  

 

 

Sleep associations are the habits or routines your baby associates with falling asleep. If your baby wakes up during the night and can’t fall back asleep without being rocked or fed, it’s worth gradually changing these associations. For example, if your baby is used to being rocked to sleep, try reducing the amount of rocking over time.  If your baby does rely on being rocked, fed, or held to fall asleep, now is a good time to gently encourage independent sleep. Try putting your baby down when they are awake, so they can start practising and being given the opportunity to self-settle and fall asleep on their own*. This will help them settle back to sleep during night wakings**.  


If your baby seems hungrier during this regression, consider offering more frequent feeds during the day. This can help reduce night wakings due to hunger.  

 

Pay attention to your baby’s sleep cues, such as rubbing their eyes, yawning, or getting fussy. Putting them down for a nap or bedtime at the right moment can make it easier for them to fall asleep.  If your baby is taking shorter naps, you might need to adjust their schedule to include more frequent naps or an earlier bedtime.

 

Perhaps the most important tip is to be patient with yourself and your baby. This regression is a normal part of development, and it will pass. Try to focus on building healthy sleep habits while also giving yourself grace during this challenging time.  

 

Coping

The four-month sleep regression isn’t just hard on babies, it’s hard on parents too. Sleep deprivation can leave you feeling exhausted and overwhelmed. Remember it is important to look after your own wellbeing. If you have a partner, take turns handling night wakings so you can both get some rest.  If possible, ask family or friends for help, whether it’s babysitting so you can nap or bringing over a meal.   Even small things like a 10-minute walk, a warm shower, or a hot cup of tea can make a big difference in how you feel. 

I know it can be hard to see the light at the end of the tunnel, but remember that this phase won’t last forever.  

 

 

On a Side note:

While the four-month sleep regression is a normal part of development, there are times when you may want to seek professional advice.  If your baby’s sleep doesn’t improve after six weeks, if you are struggling to cope with sleep deprivation and/or your baby seems unusually fussy, is feeding poorly, or isn’t gaining weight as expected then please get further support. A paediatrician, sleep consultant, or health visitor can provide support and guidance tailored to your situation.  

 

The Silver Lining 

 

Though the four-month sleep regression can be exhausting, it’s a sign that your baby is growing and developing. Their brain is maturing, they’re becoming more aware of the world, and they’re building the foundation for healthy sleep habits.  

 

By being patient, consistent, and responsive, you can help your baby navigate this transition and come out the other side as a stronger sleeper. And remember, while it may feel like an eternity in the moment, this phase is just a small part of your parenting journey.  

 

 xxx

 

 

Follow me @Mini_Sleepers for lots more advice and support.

 

*Please ensure you follow Safer Sleep Guidance at all times. The Lullaby Trust - Safer sleep for babies, Support for families

** Please contact me should you need further professional support.

 

 

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