Ten tips to managing the four month regression
Just when you think you have figured out your newborn’s sleeping habits and patterns, you come face to face with the dreaded “four month sleep regression.” Maybe your baby, who was generally a good sleeper previously, is suddenly waking up multiple times throughout the night and taking short naps, or maybe your baby is no longer able to self-soothe when he/she was able to previously.
As a new parent, you might have been warned about your baby being affected by what may seem like a big setback. But before you panic, I have good news: this is actually a progression, and your baby is reaching a big milestone in their development.
That’s why we refer to this as the four month sleep progression. Your precious bundle of joy is now experiencing changes in their sleeping patterns that include cycling between stages of light and deep sleep, just like we do as adults. When transitioning through these sleep cycles, your baby can wake up, and, more than likely, need your help falling back to sleep.
Not sure what to do? Here is a list of 10 tips that can help you and your baby get through this phase and help them connect those sleep cycles!
Consider your baby’s sleep environment. At this age, your baby is becoming more aware and alert. While they may have been able to fall asleep anytime and anywhere in the past, their surroundings can now be stimulating and distracting for getting good quality sleep. Offering sleep in a dark room with white noise and in an independent sleep space can help your baby fall asleep and stay asleep.
Pay attention to nutrition. This is definitely not the time to be skipping meals! Make sure your baby is getting full feeds at least every three hours during the day to ensure that they are not going to sleep hungry for naps or at night.
Try a dream feed. Offering a dream feed or “top-up” feed right before you go to bed can help your baby sleep for a longer stretch throughout the night. Remember, it is completely normal for your baby to wake you at least once in the night to eat, especially if you are not doing a dreamfeed.
Have a daily schedule. Having a consistent schedule throughout the day can set your baby’s sleep up for success. This can help elongate naps, as well as help baby sleep for longer stretches at night. Following age-appropriate awake windows helps to ensure baby is not going to sleep overtired.
Follow a consistent routine. Are you implementing a naptime and bedtime routine? If not, it is time to start! Routines serve as a transition time for your baby and help them create positive sleep associations. Check out our blog on how to establish a bedtime routine with your baby here.
Put baby down drowsy or completely awake. You may have heard the term “drowsy but awake” before, which simply means putting your baby down to sleep in a drowsy state, but not fully asleep. This helps to teach your baby how to self-soothe, which is a skill that comes in handy when transitioning through sleep cycles.
Swaddle & use a pacifier. If your baby is not yet showing signs of rolling over, swaddling can be a great option to help your baby feel safe and cozy while they sleep (find out why here). If your baby will take a pacifier, this can be another great way to offer soothing when they wake up.
Pay attention to sleep associations. Your baby is now at an age when they will start to connect certain objects or steps with sleep. While this is a good thing, there may be some associations that can hinder your baby from connecting those sleep cycles. Things like rocking to sleep, feeding to sleep, and needing to co-sleep are some examples of what we call negative sleep associations (check out our blog on Everything you need to know about baby sleep associations for more information on positive and negative sleep associations).
Wait and evaluate. As you now know, it is developmentally normal for your baby to wake up as they transition through sleep cycles. Before rushing to their side as soon as this happens, pause and assess their cry. If there are no obvious signs of distress, you do not need to intervene immediately. Soft crying is a form of self-soothing, and your little one may be trying to put themselves back to sleep.
Soothe without picking up first. When you do intervene, try to soothe your baby without picking them up first. Try replacing the pacifier, stroking their head, or rubbing their tummy. By doing this, you are helping your little one self-soothe and fall back to sleep with minimal intervention.
While the four month sleep progression can be frustrating and potentially lead to sleep deprivation for all, knowing that this a normal part of your baby’s development can be comforting. If you would like some further guidance on how to tackle this milestone, our 4-12 month sleep class can help! We can also provide you with additional consultation with our one-on-one coaching options.
Related articles:
How to get your baby to go to sleep and stay asleep
Here are the five most common sleep regressions and how to handle them