Just when you thought you had successfully navigated the newborn phase and established a solid sleep routine for your baby, they suddenly start fighting sleep, having short naps, and waking up more often in the night.
Welcome to the 4-month sleep regression – a common frustration for many parents.
Don’t worry; I have some practical tips to help you get through this sleep regression.
When does the 4-month sleep regression start?
As the name suggests, it’s typical to start seeing signs of the 4-month sleep regression when a baby is between 3 to 4 months old.
What causes the 4-month sleep regression?
At about 4 months of age, your baby’s sleep patterns undergo a fairly significant change. As a newborn, their sleep cycle consisted of only 2 stages of sleep, and now they’re transitioning to 4 stages of sleep.
This means that your baby will be spending more time in REM sleep (which is very light sleep) and less time in deep sleep. Additionally, they’ll start to experience brief wake-ups between sleep cycles.
Signs of the 4-month sleep regression
These changes can cause disruptions to your infant’s sleep, including:
- Having a hard time falling asleep
- Waking up many times during the night
- Short naps
- Fussiness from not getting enough sleep
…which all leads to sleepless nights and frustrating days for everyone in the family.
Tips for Getting Through the 4-Month Sleep Regression
So, how can you handle this regression and regain some much-needed sleep? Here are some tips:
1. Avoid Overtiredness and Under-tiredness
An overtired baby will struggle to settle, become more irritable, and will have shorter sleep times. On the other hand, under-tiredness can lead to short naps as a baby who is not tired enough may fall asleep easily but doesn’t have enough sleep pressure built up to stay sleeping.
Finding the optimal wake window for your baby can be a delicate balance, as every child’s sleep needs are different. (You can download a free sample schedule here)
2. Establish a consistent naptime and bedtime routine
Creating calm and soothing naptime and bedtime routines will help your baby’s body recognize that it’s time to wind down and prepare for sleep. This could include activities such as a warm bath, reading, singing, or a gentle massage.
3. Create a sleep-friendly environment
Ensure your baby’s sleep environment is conducive to sleep. Keep the room dark, quiet, and at a cool temperature. Consider using white noise to block out any disruptive sounds.
4. Encourage independent sleep
A baby who can self-soothe and sleep independently, without relying on any sleep props such as feeding, rocking, or bouncing, will have the ability to both fall asleep initially and fall back asleep after any brief wake-ups throughout their sleep cycle.
5. Be patient and stay consistent
Thankfully, this phase won’t last forever. Patience and consistency are essential to help your baby adjust to their new sleep patterns.
Feeling overwhelmed with the 4-month sleep regression? I’m here to help.
Schedule a free call with me, and let’s develop a personalized plan to overcome this challenging time together.