how to get through 4 month sleep regression

How to Get Through 4 Month Sleep Regression


As a parent or caregiver, you may find that one of the most challenging times of your baby’s first year is when they experience a sleep regression. The 4-month sleep regression can be particularly challenging, as babies undergo significant neurological changes that disrupt their sleeping patterns.

In this article, we will cover what the 4-month sleep regression is, why it happens, and most importantly, how you can navigate through it.

What is the 4-Month Sleep Regression?

Before we dive into the details of the 4-month sleep regression, let’s first define a sleep regression. A sleep regression is a period when a baby who has been sleeping well suddenly starts waking up more frequently at night and having difficulty falling asleep.

During the first few months of life, newborns typically have erratic sleep patterns, waking frequently to eat and sleep. At around four months, however, many babies start to develop more regular and predictable sleeping patterns.

The 4-month sleep regression refers to a period when your baby begins to experience frequent night wakings and difficulty falling asleep again. This can lead to chronic daytime sleepiness for both parents and child.

The 4-month sleep regression typically occurs at around four months of age, but it can also happen between three to six months old. The good news is that this regression does not last forever and often resolves itself within a few weeks.

Some common symptoms of the 4-month sleep regression include:

  • Increased nighttime wake-ups
  • Difficulty going back to sleep after nighttime waking
  • Inability to fall asleep for naps or bedtime
  • Inconsistent nap lengths

Why Does the 4-Month Sleep Regression Happen?

To understand why this regression happens, it’s important to know about the science behind brain development and sleeping patterns.

During the first few months of life, newborns spend most of their time in a “quiet sleep” cycle. However, at around four months old, a baby’s sleep cycles begin to change. Instead of cycling through deep and light sleep stages over a two-hour period, babies transition to longer cycles of lighter and deeper sleep.

These changes coincide with significant neurological development in the brain. Around four months old, your baby’s brain is developing new connections and pathways that enable them to learn how to focus their attention and coordinate their physical movements.

These developmental milestones can affect sleeping habits, as your baby may feel more stimulated and excited about exploring the world around them. Additionally, some babies may experience separation anxiety when they wake up alone in their crib.

Understanding your baby’s biological clock is also essential in navigating through this regression. At four months old, your baby becomes more attuned to environmental cues like darkness and quietness. As such, your baby may be more easily over-stimulated by daylight or loud noises.

Tips for Overcoming the 4-Month Sleep Regression

While it can be challenging to see your little one struggling with sleep regression, there are several things you can do to ease this transition period.

Creating a Healthy Sleep Environment

Creating an environment conducive to sleep is critical in helping your baby fall asleep more quickly and stay asleep longer.

Be sure to establish a calming environment free from distractions such as bright lights and loud noises. To promote healthy sleep cues:

  • Use a white noise machine or music box
  • Establish consistent low lighting sources for bedtime routines
  • Implement relaxing bedtime stories or lullabies
  • Keep daytime playtime active and engaging, while gradually minimizing stimulation before naps or bedtime
  • Ensure that their nap-time environment is also conducive to sleep

It’s important to note that some sleep cues may not work for every child. For example, some babies may find swaddling soothing, while others may find it irritating.

Also, try to encourage longer naps where possible during this stage. While night waking is a temporary setback, it can help your baby develop healthy sleep habits and better rest during the day.

Establishing Good Sleep Habits

The importance of establishing a consistent routine cannot be overstated when it comes to helping your child achieve healthy sleeping habits.

Having a predictable daily routine can help ease transitions between awake time and sleep time. Examples of routines you might consider include:

  • A consistent feeding schedule
  • A bedtime routine that includes a bath or diaper change, bedtime stories and soothing lullabies
  • Closing daytime routines with low-energy activities like massages or songs

Once you establish these routines for your baby, consistency is key. Reinforce good habits by keeping the schedule the same each day throughout their sleep regression journey.

Handling Night Wakings and Feedings

During this phase – especially if your baby is breastfed – it’s normal for parents to worry about whether your child is getting enough food. Consistent feedings are essential at all times, not just during sleep regression.

To help ensure your child is getting enough food:

  • Ensure that they’re gaining weight steadily
  • Offer additional feedings when needed
  • Be sure to burp them after each feeding
  • Consider introducing solids as recommended by your pediatrician around six months old.

Additionally, be conscious of the timing of feedings. Try not to feed your baby right before bedtime. This can lead to feeding associations that may disrupt sleep later in the night.

Improving Your Baby’s Bedtime Routine

Lastly, create a calming bedtime routine for your child. Swaddling can be one method to help your baby feel calm and secure while transitioning to sleep.

Additionally, soothing bedtime routines like gentle infant massage or soft background music can help your baby relax and drift off to sleep.

Coping Mechanisms for Parents

Finally, it’s important to remember that sleep regressions are normal and temporary. As such, taking care of both yourself and your baby’s physical and emotional needs is key.

To maintain your own well-being:

  • Talk with friends or family members who have been through it before
  • Make time for yourself – take a walk, have a bubble bath or read a book
  • Be sure there are enough hands available so you can get some occasional peace and quiet


While the 4-month sleep regression can be a challenging time for parents and caregivers, practicing healthy sleep habits, establishing consistent routines and creating peaceful sleep environments can help guide both you and your little one through this period. Remember that staying calm, healthy, rested and nurturing will support a healthy transition that will set up healthier sleeping patterns long-term.

Frequently Asked Questions About 4 Month Sleep Regression

1. What is a sleep regression?

A sleep regression is a period when babies who previously slept well suddenly start having trouble sleeping or have interrupted sleep patterns.

2. When does the 4-month sleep regression occur?

The 4-month sleep regression typically occurs when babies are four months old or between 3 to 5 months old.

3. Why do babies go through the 4-month sleep regression?

Babies go through the 4-month sleep regression because of brain development. Babies develop new abilities, such as rolling over, which can disrupt their sleep patterns.

4. How long does the 4-month sleep regression last?

The 4-month sleep regression can last anywhere from a few days to several weeks, but usually lasts for about one to three weeks.

5. What are some signs that baby is going through the 4-month sleep regression?

  • Baby is waking up more frequently at night.
  • Baby is fussy and difficult to soothe.
  • Baby takes shorter naps during the day.

6. What can I do to help my baby during the 4-month sleep regression?

  • Stick to a consistent bedtime routine.
  • Make sure baby is getting enough daytime naps.
  • Try calming activities before bedtime such as a warm bath or massage.
  • Avoid overstimulating baby before bedtime by keeping lights low and voices calm and quiet.

7. What should I avoid doing during the 4-month sleep regression?

  • Avoid introducing any new sleep props, such as a pacifier, that baby may become reliant on.
  • Avoid overtiring baby, which can lead to more disruptions in their sleep patterns.
  • Avoid making big changes to your baby’s sleeping routine, such as moving them to their own room or transitioning from a swaddle too soon.

keys takeaways

Four Keys to Tackling the 4-Month Sleep Regression

Tired parents, fear not! The dreaded 4-month sleep regression is just a phase. Here are four key takeaways to make it through:

1. Stay Consistent.

Routine matters. Stick to a predictable schedule for naps and bedtime. This helps your baby learn when to sleep and starts forming healthy sleep habits.

2. Relax About Bedtime Habits

No need to stress about “bad” habits like feeding or rocking your baby to sleep. These habits can actually be helpful during the regression. Gently easing your child back to sleep may save you from hours of lost rest.

3. Comfort Your Baby

Your little one is going through a lot of changes at four months! Responding to nighttime wake-ups with comfort and reassurance can ease anxiety and help them feel secure.

4. Get Help When You Need It

This tough time too shall pass – but that doesn’t mean you should suffer alone. If you’re struggling, reach out for support from your partner, family, or healthcare provider.

Remember: all babies are different, so it’s possible that your little one won’t even experience a 4-month regression. But if they do, these tips can help make the journey smoother for everyone involved.

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