The 4-month sleep regression: What it is & how to manage it

If you’re here, chances are you’re either in the middle of the four-month sleep regression or trying to prepare for it in advance. Either way, I want to reassure you that this phase is completely normal, and you and your baby will get through it.

In this blog, I will explain what the four-month sleep regression is, how long it typically lasts, and most importantly, how you can manage it.

What is the Four-Month Sleep Regression?

The four-month sleep regression is actually a progression rather than a regression. Around this time, your baby’s sleep undergoes a significant and permanent change as their sleep cycles mature.

Until now, newborns have only had two sleep stages: active sleep and deep sleep. Their sleep patterns have not yet been regulated by the circadian rhythm, but around the three to five-month mark, this internal clock begins to develop.

This shift means that your baby now experiences multiple sleep stages, just like adults do. As they transition between these sleep stages, they may wake up more frequently – sometimes fully, sometimes just enough to stir. As they move between them, there’s a chance they’ll wake up. This is why you might suddenly feel like your baby who used to sleep pretty well is now waking up a lot more frequently, and struggling to settle back to sleep.

Signs of the four-month sleep regression

Every baby is different, but common signs of the four-month sleep regression include:

·       Struggles to fall asleep at bedtime: Your baby may take longer to settle or seem fussier when going to sleep.

·       Increased night wakings: Your baby may wake more frequently, sometimes every hour or two. Some babies wake all through the night, whilst other sleep well for the first stretch and then wake frequently after midnight.

·       Short naps: You might find that naps are suddenly much shorter than before, sometimes lasting only 30 to 45 minutes.

·       Changes in sleep associations: Some of you may have noticed that the way you’ve been getting your baby to sleep just is not working as well anymore. Maybe you’ve been rocking your baby to sleep, feeding to sleep, holding them, and its worked beautifully in the newborn era, but suddenly, it’s just not working as efficiently now. You may be rocking for longer, feeding more frequently, or repeating this over and over again all night. And you might be noticing that it just isn’t keeping them asleep for long, or simply that it really isn’t sustainable for you anymore.

If any of these signs sound familiar, know that you’re not alone! This phase can feel exhausting, but I promise you—it is temporary.

How Long does the four-month sleep regression last?

Because this is a permanent change in sleep patterns, there’s no fixed “end” to the progression itself. However, the disruptions typically last anywhere from a couple of weeks to six weeks. Over time, your baby will begin adjusting to their new sleep cycles.

Managing the four-month sleep regression

While this phase can be challenging, there are strategies you can use to help your baby and yourself to get through it with more ease.

Focus on sleep hygiene

·       Create a dark sleep environment: A pitch black room encourages the release of melatonin in the evenings. Using blackout blinds and black out curtains can make a significant difference.

·       Use white noise: This has multiple benefits. It will act as a consistent sleep cue for your baby, it can mimic the sound of the womb, and also masks any external sounds that could otherwise wake them. Be sure that the white noise is playing for the full duration of your baby’s sleep.

·       Maintain an optimal room temperature: The recommended room temperature for safer sleep is between 16 and 20 degrees Celsius.  

Establish a consistent bedtime routine

If you haven’t already introduced a bedtime routine, now is the perfect time to start. A predictable and calming routine signals sleep time to your baby. This doesn’t need to be complicated. An example of a routine might be a warm bath, a short book, and a lullaby.

Wake windows and sleep cues

As your baby grows, their wake windows will naturally lengthen. While wake windows aren’t an exact science, having a gage of age appropriate wake windows can help prevent overtiredness or under tiredness, both of which can impact sleep.

Sleep associations

If your baby wants rocking, or holding to sleep, that’s okay! But if you’re finding it exhausting or unsustainable, consider gradually reducing the level of support each night.

Pause

If your baby wakes after one sleep cycle (typically 30-45 minutes), try pausing for a moment. Sometimes, babies just need a little time to settle themselves back to sleep.

Follow safer sleep guidelines 

The Lullaby Trust advises that babies should always be in the same room as you for at least the first 6 months of sleep, day and night.   

The four-month sleep regression can be a tough phase, but remember—it is just a phase. Your baby is going through a big developmental shift, and while it may feel overwhelming right now, things will improve with time, patience, and consistency.

By making a few gentle adjustments and supporting your baby through this transition, you can help them adapt to their new sleep cycles more smoothly.

If you have any questions or need further support, feel free to reach out. You’re doing an incredible job, and this season will pass before you know it!

Speak soon

Rina x