Sleep regressions are a common discussion point for many parents, but the 4-month sleep regression stands out as one of the most significant. It’s a phase many new parents dread, but understanding what it is and how to manage it can make the experience less overwhelming.
What Is the 4-Month Sleep Regression?
You may have heard of various sleep regressions occurring at different ages, but the 4-month sleep regression is almost infamous among new parents. However, it doesn’t always land exactly at the 4-month mark, as the change can happen anytime between 10 to 20 weeks.
Instead of thinking of it as a regression, I prefer to call it a sleep progression because your baby is not losing a skill, it’s a natural developmental milestone in your baby’s brain.
A Change in Sleep Architecture
During this period, your baby’s sleep architecture goes through significant change:
Newborns have a sleep cycle dominated by light sleep, which is a survival mechanism that allows them to wake up easily for feeds for example.
Around 4 months, their sleep begins to resemble that of an adult, shifting to a 90-minute sleep cycle where they alternate between light and deep sleep throughout the night.
This change can disrupt sleep patterns, leading to what many know as a sleep regression.
How Will I Know If My Baby Is Experiencing the 4-Month Sleep Regression?
Not all babies show signs of the 4-month sleep regression. However, for those who do, you may notice:
Short naps that previously may have been longer and more consistent.
Increased night wakings, even if your baby previously slept for longer stretches.
Difficulty settling for sleep at bedtime or during naps, even if they previously settled easily.
A need for quieter sleep environments as your baby becomes more alert and sociable.
These disturbances typically resolve within a few days or a few weeks, though every baby is different.
How Can I Support My Baby Through the 4-Month Sleep Regression?
The best way to support your baby during this time is to help them learn to self-settle. Self-settling allows your baby to transition between sleep cycles independently.
If your baby is already able to self-settle, you may notice fewer disruptions during this phase, or none at all.
If your baby hasn’t learnt to self settle, it’s never too late to begin teaching them. There are responsive methods to help your baby learn this skill without subjecting them to long periods of crying.
Advice from The Sleep Foundation, specifically around encouraging self settling during the 4 month sleep regression suggests:
“At night, allow your child to experience falling asleep in bed, as opposed to falling asleep somewhere else and then being put in bed. This can help them associate their bed with sleep and get them accustomed to falling asleep in bed on their own, which can help with self-soothing during night time awakenings. “
Establishing Sleep Foundations
Before focusing on self-settling, it’s essential to have good sleep foundations in place, such as:
A consistent bedtime routine that signals to your baby that it’s time to sleep.
A well-structured daytime nap routine to prevent overtiredness.
An optimal sleep environment that is quiet, dark, and conducive to sleep.
Are There Other Sleep Regression Ages?
While parents may hear about sleep regressions at different ages, it’s important to note that the 4-month sleep regression is unique.
It is the only sleep regression that involves a permanent change in your baby’s sleep architecture.
Sleep disturbances at other ages are often linked to developmental milestones, such as learning to crawl, walk, or talk.
These later disruptions are often short-term and do not involve a fundamental change in brain development or sleep structure.
Final Thoughts
The 4-month sleep regression, whilst it can be challenging, is a natural part of your baby’s growth and development. By supporting your baby through this period with gentle, responsive techniques and a strong sleep routine, you can help them (and yourself!) sail through this transition smoothly.
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