If your baby is around 4 months old, you may have heard whispers of the infamous "4 month sleep regression."

Just when you were starting to think you had the newborn sleep thing figured out, in comes the 4 month sleep regression throwing everything on its head.

Your baby who may have previously been sleeping long stretches is now taking short, 45 minute cat naps and is waking frequently overnight. 

HELP! 

It's ok, all is normal and by the end of this article you're going to know:

• What’s happening during the 4-month sleep regression?
• How can you support your baby through the 4 month sleep regression?
• Solutions to help with the 4-month sleep regression: 3 key steps
• When will the 4 month sleep regression end?

First of all, lets celebrate! (bare with me) this sleep "regression" is actually more of a PROgression- your baby's sleep patterns are maturing, their brains are developing as they should and that is a GOOD THING!

It means you and your baby are actually one step closer to getting those longer, consolidated nights of sleep- you just have a bit of a tough wave to ride first.

Where things can get tricky and what I see all the time as a baby sleep consultant, is that the habits and sleep associations that can form (or have already formed) during the 4 month sleep regression can be what creates longer lasting sleep disturbances that go way past the 4 month sleep regression. 

But don't worry, you're in the right place!

Here you will learn how to get support your little one through this phase WITHOUT creating another problem for yourself down the line.

The 4 month sleep regression is a completely normal part of your baby's growth and development that typically occurs anytime between 3-5 months and it's marked by a few key signs:

• Suddenly fighting bedtime

• Waking more frequently during the night

• Taking shorter, more restless naps

• Seeming more fussy and unsettled in general

If your previously good sleeper has started to struggle, the 4 month sleep regression is likely to blame.

But the good news is, you're not doomed for years of sleepless nights- this phase is temporary and there are strategies you can use to help your baby sleep better through it.

So, What's Going On with Your Baby's Sleep? 

As a newborn, your baby’s sleep was pretty unstructured, lacking complete sleep cycles. But around 8-16 weeks, their sleep starts to mature.

You’ll see proper sleep cycles emerging, with daytime naps around 30-45 minutes and nighttime sleep stretching to 2-4 hours.

During these sleep cycles, your baby will experience what’s called a “checking wake.” This is when they wake briefly at the end of a sleep cycle to check their environment, making sure everything is still the same and safe to return to sleep.

The problem arises when something in the environment changes.

For instance, if your baby was rocked or fed to sleep and then placed in their crib, they might wake up and realise they’re not where they fell asleep.

Without the same sleep association (like rocking or feeding), they may cry out because they can’t get back to sleep on their own.

This is what we refer to as the 4-month sleep regression.  

3 key solutions for the 4-Month Sleep Regression

Since the 4-month sleep regression is really about your baby’s sleep maturity, it’s more about adjusting to this new stage rather than waiting for it to pass. 

That doesn't mean you can't do some damage control-while you may not have control over whether your baby experiences the 4 month sleep regression or not, you can control whether they're still going to be cat napping and having frequent night wakes at 10 months.

Often as baby sleep consultants we will hear "the 4 month sleep regression has lasted 5 months!!"

When the truth is, we have an overtired baby who has simply developed a strong sleep association and has never been taught to self settle.

Your baby’s sleep will improve with time and a bit of help from you. Here’s how you can support them:

 Step 1: Focus on Sleep Hygiene

• Once these fundamentals are in place, consider where they are at in terms of their sleep associations and if there are areas where you can gradually start to teach them how to self soothe without relying on the sleep association. 

• Sleep Environment: Create a dark, calm sleep space to promote melatonin production and minimise distractions.
• Sleep Cues: Establish consistent sleep cues like white noise or a sleep sack.
• Wind down routine: Develop a consistent routine that signals it%u2019s time for sleep, making it easier for your baby to settle. 
• Timing: Aim for an appropriate awake window (about 2 hours by 4 months) to avoid over- or under-tiredness. Learn and respond to your baby's tired signs so you're not trying to settle them when they're already overtired. 

I recommend starting with settling to sleep rather vs resettling, and if it still feels overwhelming, just pick one nap a day to begin with and go from there! 

Step 2: Assess Nighttime Hunger

If your baby is waking up every 2 hours and their daytime feeding has become fussy, it might not be a growth spurt (which usually only last 48-72 hours) but rather a case of reverse cycling.

Try to settle your baby without feeding if:

• Their weight gain is on track
• They previously slept longer stretches
• It’s been less than 4 hours since their last feed
• There are no supply or transfer issues

Applying self-soothing techniques at night wakes instead of using a feed as the first port of call can be key in supporting your baby in learning to sleep independently and get you one step closer to achieving those longer stretches at night.

Step 3: Supporting your baby in learning to self settle

If your baby is reliant on a sleep association that isn't sustainable to the whole night and it is causing them to wake up fully, it might be time to look at gently teaching your baby to self soothe. 

This can be done step by step, in a way where your baby is gradually learning the self settling skills that will not only help them through this phase, but will prevent future sleep issues as well.

For support in finding the right self settling technique for your baby's temperament, reach out today or take a look at some of our Sleep Packages for full 1:1 support from a Certified Baby Sleep Consultant. 

When Will the 4 Month Sleep Regression End?

The 4-month sleep regression doesn’t have a specific end date. It’s not a phase your baby will simply “get through” but a permanent change in their sleep structure. As your baby learns to self-soothe and you maintain good sleep hygiene, their sleep will gradually improve.

Remember, the 4 month sleep regression is a completely normal part of your baby's development. With the right approach, you can absolutely get through this phase and get your little one sleeping soundly again. Hang in there - you've got this!