The 4-Month Sleep Regression: What’s Really Happening?
If your baby’s sleep was going well, and suddenly they start waking up more frequently at night or fighting naps—don’t panic. You’re probably dealing with the 4-month sleep regression, and trust me, you’re not alone. This is a big milestone for your baby’s sleep development, and while it can feel like a huge hurdle, it’s totally temporary. Let’s dive into what’s happening and how you can manage it.
What Is the 4-Month Sleep Regression?
Unlike other regressions, the 4-month regression isn’t just a phase—it’s a physiological change. Around 4 months, your baby’s sleep cycles undergo a massive shift. They’re transitioning from short, light sleep cycles to longer, deeper sleep cycles, similar to adult sleep patterns.
This change is a biological shift in your baby’s development, and it means your baby’s sleep will look different than it did during the newborn stage. The downside? It can cause more frequent night wakings, shorter naps, and generally more fussy, unsettled sleep. But don’t worry, this phase will pass, and things will get better.
Why Does the 4-Month Regression Happen?
At around 4 months, your baby’s sleep cycles are going through a physiological shift. Here’s what’s going on:
Sleep Cycle Change: Before 4 months, babies’ sleep cycles are much shorter and lighter, and they spend more time in deep sleep. After 4 months, however, their sleep cycles mature and lengthen, and they start experiencing lighter sleep stages (similar to how adults sleep). This shift can cause your baby to wake up more frequently between sleep cycles.
Developmental Growth: Around this time, your baby is likely hitting several developmental milestones—like rolling over, discovering their hands and feet, or starting to babble. Their brain is busy processing all this new information, and this mental activity can interfere with sleep.
Increased Awareness: Babies are becoming more aware of their surroundings, which means they may stir or wake up when they sense changes, like you leaving the room or a noise from outside.
What Happens During the 4-Month Regression?
Here’s what you might notice during the 4-month sleep regression:
More Frequent Night Wakings: This is the biggest challenge for many parents. As your baby adjusts to the new sleep cycles, they may wake up more frequently throughout the night. The good news? This is usually temporary, and things will smooth out as their sleep cycles stabilize.
Shorter Naps: Naps may also get shorter during this phase. Babies might only sleep for 15-30 minutes at a time instead of the longer naps they were used to. Short naps are okay! It’s part of the transition, and if your baby is catnapping, they might need an extra nap during the day to make up for the sleep they’re missing. Consider naps on the move, like in a buggy or car, just to get them in if your baby is resisting their usual nap spot.
Increased Fussiness or Crying: As your baby’s sleep is disrupted, they may be more fussy or clingy than usual. This is because they’re working through changes in their brain and body, which can make them feel a little unsettled.
Difficulty Settling: If your baby is used to being rocked or fed to sleep, you may notice they now have trouble settling without help. This is also part of the shift in their sleep habits, and you might need to adjust your approach to bedtime.
How Long Does the 4-Month Regression Last?
The 4-month regression is temporary, but it can last anywhere from 2 to 6 weeks, depending on your baby. The length of time varies, but rest assured that your baby will eventually adjust to the new sleep cycles, and things will start to improve.
Some babies may only experience a mild regression, while others may have more dramatic disruptions. But, in the end, this phase is part of your baby’s natural development, and the sleep disturbances will eventually settle down.
How to Cope with the 4-Month Regression
Navigating the 4-month regression can be exhausting, but here are a few tips to help both you and your baby get through it:
1. Stick to a Sleep Routine (As Much As Possible)
Babies still thrive on routine, even during a regression. Keeping a consistent bedtime routine will help your baby know that sleep is coming, even if they’re waking more frequently.
A bath, a feed, a book, and some gentle cuddles can create a predictable sleep signal that helps your baby settle.
2. Be Patient with Night Wakings
Your baby may need extra comfort during this phase, but try not to rely on creating new sleep associations that will be hard to break later (like rocking or feeding to sleep). Gently resettle them in their cot and give them a few minutes to see if they can self-soothe.
3. Offer Extra Comfort (Without Creating New Associations)
It’s okay to offer extra comfort during this phase, but try not to create new sleep associations that will be hard to break later. For example, if your baby is used to being rocked to sleep, try not to rely on that method during the regression, as it may make it harder to transition back to independent sleep later.
4. Be Flexible with Naps
Your baby might need extra naps or have shorter naps than usual during the 4-month regression. Short naps are okay—don’t stress! If your baby is only catnapping, you can try offering an extra nap during the day to make up for the sleep they’re missing.
If naps are a struggle, consider naps on the move (in a buggy or car) to get them in. It’s not ideal, but it can help them get the rest they need without the stress of fighting over nap times.
5. Take Care of Yourself
As much as possible, try to rest and take care of yourself during this time. If you have a partner, take turns with night wake-ups. Or, if you can, ask a family member or friend for help during the day so you can catch up on sleep.
Final Thoughts
The 4-month regression is a tough phase, but it’s a natural part of your baby’s development. It’s temporary, and as your baby’s sleep cycles mature, things will eventually improve. Stay consistent, be patient, and know that better sleep is on the horizon.
(And remember, you’re not alone. If you need extra support or guidance, I’m here to help. You’ve got this!)
Need personalised sleep support? Book a consultation at www.thegoodsleepclub.co.uk or DM me on Instagram @the_goodsleepclub.
