The Ultimate Guide to Baby Sleep Regressions: What to Expect and How to Survive

If your baby’s sleep was going great, but suddenly everything seems to have gone off track—don’t panic. You might be dealing with a sleep regression. These can feel like a never-ending challenge, but don’t worry, you’re not alone, and they do end. Here’s your ultimate guide to understanding sleep regressions and how to survive them (and hopefully even thrive!).

What Is a Sleep Regression?

A sleep regression is a period when your baby’s previously solid sleep habits start to decline. They may be waking up more frequently at night, struggling to nap, or even resisting sleep altogether. These regressions are often tied to developmental milestones, growth spurts, or changes in your baby’s routine.

The good news? Sleep regressions are temporary—they’re often a sign that your baby is learning new skills, which will eventually help them sleep better (even if it doesn’t feel like it in the moment!).

When Do Sleep Regressions Happen?

While sleep regressions can happen at any time, there are a few key milestones where they’re more common. These ages are just a guide—and apart from the 4-month regression, which can happen anywhere between 3 and 6 months, the other regressions may not be as noticeable or happen at all. Some babies sail through these phases without any noticeable changes in sleep.

Some sleep consultants don’t subscribe to the idea of age-specific regressions, believing that regressions can happen at any time during a baby’s development. However, I think it’s useful to have a general guide to help you identify when regressions are most likely to occur based on typical milestones.

• 4-month sleep regression: This is one of the most talked-about regressions because it’s a physiological change. Around four months, babies experience a shift in their sleep cycles, moving from shorter, lighter sleep to more adult-like, longer sleep cycles. This can cause more frequent wake-ups and shorter naps as their sleep deepens and matures.

• 8-10 months: At this age, your baby is hitting major developmental milestones like crawling, standing, and exploring the world around them. This is not a physiological change but more of a developmental progression, where your baby’s brain is busy, and sleep disruptions happen as a result.

• 13-15 months: Similar to the 8-10 month regression, this is more about developmental progressions than biological changes. As babies transition from two naps to one, they might become more restless, and separation anxiety can affect their sleep.

• 18-month regression: This regression is often tied to language development and increased independence, which can disrupt sleep. Again, this isn’t a biological change, but rather a developmental progression.

• 2-year regression: At this stage, toddlers are testing boundaries and asserting independence, which can lead to bedtime struggles and early morning wake-ups.

Why Do Sleep Regressions Happen?

There are a few common reasons sleep regressions happen, and most of them have to do with developmental milestones. When babies go through big changes, like learning new skills or experiencing growth spurts, it can disrupt their sleep.

1. Developmental Changes: When babies hit new milestones (like learning to crawl or walk), their brains and bodies are working overtime, and that can affect their sleep.
2. Separation Anxiety: Around 8-10 months and again at 18 months, babies can start to experience separation anxiety, leading to more frequent wake-ups and difficulty falling asleep.
3. Changes in Routine: Traveling, nursery, or big transitions like moving to a big bed can also cause a regression. Babies thrive on routine, so even small changes can throw them off.
4. Growth Spurts: Babies often experience sleep disruptions during growth spurts, which can make them more fussy and harder to settle.

How to Survive Sleep Regressions

As hard as it may be in the moment, sleep regressions don’t last forever. Here are a few tips to help you survive (and make it through with your sanity intact):

1. Stick to Your Routine (As Much As Possible)

Sleep regressions can feel like a whirlwind of change, but your baby thrives on routine. The more you can stick to a consistent bedtime and nap schedule, the easier it will be for your baby to settle during the regression.

• Keep bedtime routines simple and calm: A bath, a feed, a book, and into bed.

• Set clear sleep cues: This helps your baby associate the routine with sleep and signals to them that it’s time to wind down.

2. Be Patient and Consistent

It’s easy to feel frustrated when your baby is waking up more often or resisting sleep altogether, but remember that this is just a phase. Try to stay consistent with your approach—whether that’s gently resettling your baby or giving them a bit of space to self-soothe.

3. Offer Comfort, But Be Mindful of Creating New Associations

During a sleep regression, your baby may need more comfort at night. Offering a bit of extra support is okay, but be careful not to create new sleep associations that will be hard to break later. If your baby is used to being rocked to sleep, for example, 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

Sleep regressions often come with a change in your baby’s nap patterns. Your baby may start resisting naps or sleep less during the day. It’s important to stay flexible and adjust their nap schedule if needed. Aim for naps that align with their natural sleep cues, and don’t worry too much about exact timings.

5. Ask for Help

It’s okay to lean on others during a sleep regression. If you have a partner, take turns handling night wake-ups. Or, if you’re able, ask a trusted friend or family member for help during the day so you can take a break.

6. Stay Calm and Reassuring

When your baby is going through a regression, they can pick up on your stress. The calmer and more reassuring you are, the easier it will be for your baby to settle. Your calm energy can help your baby feel safe and secure.

Final Thoughts

Sleep regressions are completely normal, though they can feel overwhelming. They’re a sign of your baby’s growth and development, and while they may disrupt sleep for a while, they are always temporary. Stay consistent with your routines, trust your instincts, and don’t be afraid to ask for help. As a GP, safe sleep is a top priority for me, and I’m here to support you through the sleepless nights and beyond.

(And remember, you’re not alone—sleep regressions are a rite of passage for every parent. With the right strategies, you’ll get through them and back to peaceful nights.)

Need personalized sleep support? Book a consultation at www.thegoodsleepclub.co.uk or DM me on Instagram @the_goodsleepclub.