11-Month Sleep Regression: What’s Normal & How to Cope

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Introduction – Understanding the 11-Month Sleep Regression

If your baby has been peacefully snoozing for months but suddenly starts waking frequently at night, fighting naps, or getting fussier at bedtime, you might be experiencing the 11-month sleep regression. This phase is temporary but very real—a bump in your baby’s sleep journey caused by rapid physical, emotional, and cognitive growth.

Around 11 months, babies stand on the threshold of toddlerhood. They may be pulling up to stand, cruising along furniture, babbling words, or even attempting their first steps. These exciting milestones take an incredible amount of brainpower, which can make settling down for sleep more challenging than before. Add teething discomfort or separation anxiety into the mix, and bedtime can sometimes feel like a battle.

For parents, this phase can be emotionally and physically exhausting. But take heart: the 11-month sleep regression is completely normal and temporary. Most babies return to a steadier, more consistent sleep rhythm once they’ve adjusted to their new skills and routines.

With patience, gentle consistency, and a sprinkle of flexibility, you can support your little one—and yourself—through this challenging yet important developmental stage.

What Exactly Is the 11-Month Sleep Regression?

The 11-month sleep regression isn’t a medical diagnosis but rather a temporary developmental phase where a baby who used to sleep well starts having trouble falling asleep, staying asleep, or both. It’s like a little bump in the road caused by your baby’s rapidly developing brain and body — they’re busy mastering exciting new milestones that make it harder to settle down.

Unlike earlier regressions around 4 or 8 months, this stage is about refining and expanding skills, not learning them for the first time. Your baby may be pulling up to stand, cruising along furniture, babbling more clearly, and exploring the world around them in brand-new ways. With all this growth, their brain is full of stimulation, which can interfere with sleep.

Another key factor at 11 months is increased emotional development. Many babies start experiencing stronger separation anxiety, protesting when you leave the room or waking up at night just to check if you’re nearby.

The good news? This phase is temporary, typically lasting 2 to 6 weeks, though every baby is unique. How long it lasts depends on things like your baby’s temperament, the stability of their daily routine, and how easily they adapt to new skills.

Once the regression passes, most babies return to their previous sleep patterns — and some even sleep better than before!

Signs Your Baby Is Going Through the 11-Month Sleep Regression

It can be tough to tell if your baby is experiencing the 11-month sleep regression. But here are some common signs that many parents notice during this phase:

Night Wakings

Suddenly, your baby might start waking up multiple times during the night, even if they were sleeping through before. They could cry out, want comfort, or just be practicing new skills like standing or sitting up. These wakings can last from a few minutes to over an hour. While exhausting, this is completely normal and usually improves as your baby adjusts.

Shorter or Skipped Naps

Daytime naps might become unpredictable. Your baby may resist naps they once took easily or wake up much sooner than usual. This happens because their curiosity and desire to explore often outweigh their need to rest. Some babies begin transitioning from two naps to one around this age, but many still need both. Try to maintain a consistent nap routine until your baby is truly ready to change.

Difficulty Falling Asleep

Bedtime may become a challenge. Your baby’s mind is buzzing from all the new experiences and skills they’re mastering, making it harder to wind down. You might notice tossing, turning, or sitting up in the crib before they finally fall asleep. Separation anxiety can also play a role, with protests when you leave the room.

Increased Fussiness and Clinginess

During the day, your baby may seem more irritable or clingy. This can be a result of disrupted sleep, teething pain, or emotional growth. They might want to be held more often or cry when you step away. Offering extra comfort and reassurance helps them feel safe through this temporary stage.

Common Causes of the 11-Month Sleep Regression

Understanding why your baby’s sleep is disrupted can help you be more patient and find the best ways to support them. Here are the main causes behind the 11-month sleep regression:

Developmental Milestones (Walking, Talking, Crawling Faster)

Around 11 months, your baby is going through a major growth spurt in both physical and mental skills. Many babies are learning to pull themselves up, cruise along furniture, or even take their first steps. Their babbling is turning into recognizable sounds and words. All this learning takes a lot of brain energy, which can make it harder for them to relax and fall asleep. Sometimes you might even find them standing or moving around in their crib at bedtime!

Separation Anxiety

At this age, babies become much more aware of your presence — and absence. This heightened emotional development often leads to separation anxiety. Your baby may cry when you leave the room or wake up at night looking for you. While challenging, this is a healthy sign of emotional growth. Offering gentle reassurance without creating long-term sleep dependencies is the key.

Teething Pain

The arrival of molars or other teeth around 11 months can cause discomfort that interrupts sleep. Signs like drooling, chewing on objects, or swollen gums may mean your baby is teething. Using safe teething remedies — such as chilled teethers or gentle gum massages — can soothe their discomfort and help reduce night wakings.

Changes in Sleep Needs

As your baby approaches toddlerhood, their sleep requirements may shift. Some babies start transitioning from two naps to one, though many still need both. This change can temporarily disrupt routines, especially if naps become too short or late in the day. Watching your baby’s sleepy cues and adjusting nap schedules gradually can help avoid overtiredness and cranky evenings.

How Long Does the 11-Month Sleep Regression Last?

The 11-month sleep regression usually sticks around for 2 to 6 weeks, but the exact length varies from baby to baby. Here’s what can influence how long it lasts:

Your baby’s temperament: Some babies are easygoing and bounce back quickly, while others are more sensitive and take longer to adjust.
Routine consistency: Keeping a steady sleep schedule and bedtime routine helps your baby’s body know when it’s time to rest.
Developmental leaps: If your baby is mastering lots of new skills like crawling, standing, or talking, it might take a little longer for their sleep to settle.
Teething or illness: If your baby is dealing with teething pain or feeling unwell, their sleep disruptions might last longer.

If you notice your baby’s sleep improves within a month, that’s a good sign it’s just a normal phase. However, if sleep disruptions last more than six weeks, or if your baby shows signs of illness like a persistent fever, poor feeding, or weight loss, it’s a good idea to check in with your pediatrician. Sometimes, ongoing sleep troubles can be linked to other medical issues that need attention.

How the 11-Month Sleep Regression Affects Parents

Let’s be real—this phase is tough on parents, too. Frequent night wakings mean you’re likely getting fragmented sleep, which can leave you feeling exhausted, irritable, and foggy during the day. Tasks that once felt simple—like work, errands, or even just making dinner—might suddenly feel overwhelming.

You might notice your patience wearing thin, and it’s totally normal to feel frustrated or emotionally drained. Remember, you’re doing an incredible job navigating a challenging stage in your baby’s development.

Here are some tips to cope:

Share nighttime duties: If possible, take turns with your partner or ask a family member to help during night wakings.
Nap when your baby naps: Catching up on rest when you can makes a big difference.
Prioritize self-care: Even small acts, like a hot cup of tea or a short walk, can recharge your batteries.
Stay connected: Talk with other parents who understand what you’re going through—it helps to know you’re not alone.

This phase won’t last forever, and your resilience now is helping your baby—and yourself—grow stronger.

Let’s be real—this phase is tough on parents, too. Frequent night wakings mean you’re likely getting fragmented sleep, which can leave you feeling exhausted, irritable, and foggy during the day. Tasks that once felt simple—like work, errands, or even just making dinner—might suddenly feel overwhelming.

Here are some tips to cope:

Share nighttime duties: If possible, take turns with your partner or ask a family member to help during night wakings.
Nap when your baby naps: Catching up on rest when you can makes a big difference.
Prioritize self-care: Even small acts, like a hot cup of tea or a short walk, can recharge your batteries.
Stay connected: Talk with other parents who understand what you’re going through—it helps to know you’re not alone.

This phase won’t last forever, and your resilience now is helping your baby—and yourself—grow stronger.

Navigating this phase can feel like a rollercoaster, but these practical tips can help both you and your baby get through it more smoothly:
Stick to a consistent bedtime routine. Babies thrive on predictability. A calming routine like a warm bath, pajamas, a gentle story, and a lullaby helps signal it’s time to sleep. Consistency lets their brain and body start winding down even if they’re busy mastering new skills.

Adjust nap times gradually. If your baby resists naps or wakes early, try shifting nap times by 15 to 30 minutes. Keep the afternoon nap early enough so it doesn’t interfere with bedtime. Watch for sleepy cues like eye rubbing or fussiness to find the right timing.

Provide comfort—but encourage independence. It’s okay to soothe your baby when they wake, but gently encourage them to learn self-soothing skills again. A gentle pat or soft words followed by quietly stepping away sends a message: “I’m here, but you can do this.”

Create a calm sleep environment. Dim lights, cool room temperature, and white noise or soft sounds can make the sleep space feel safe and cozy. Familiar surroundings help ease their restless minds.

Watch for signs of overtiredness. Fussiness, clinginess, yawning, or glazed eyes are signals your baby needs rest. Putting them down before they become overtired can prevent bedtime battles.

Remember, every baby is different, so stay flexible and patient. Your calm presence is the best comfort during this tricky time.

Sample Sleep Schedule for an 11-Month-Old

While every baby has their own rhythm, here’s a sample schedule you can try as a starting point. Adjust it based on your little one’s unique needs:

7:00 AM – Wake up
9:30–10:15 AM – Morning nap
1:30–2:15 PM – Afternoon nap
7:30 PM – Begin bedtime routine (bath, story, cuddles)
8:00 PM – Lights out

Key tip: Consistency matters more than the clock. Aim for about 3 to 4 hours of awake time between naps and bedtime. If your baby seems tired earlier or later, gently adjust the schedule to fit.

Keeping regular wake windows helps prevent overtiredness and sets the stage for smoother naps and nighttime sleep.

When to Call Your Pediatrician

While the 11-month sleep regression is usually temporary and harmless, it’s important to know when to seek medical advice. Reach out to your pediatrician if you notice any of the following:

Sleep disruptions lasting more than six weeks without improvement
Your baby has a persistent fever, breathing difficulties, or poor feeding
Signs of weight loss or failure to thrive
Any developmental or medical concerns that worry you

Early intervention can help identify if there’s an underlying issue, like allergies, reflux, or other health problems, so your baby can get the right care and support as soon as possible

Myths About the 11-Month Sleep Regression

It’s easy to get caught up in misconceptions during this challenging phase. Let’s clear up some common myths:

Myth 1: “All babies go through the 11-month sleep regression.”
Not every baby experiences it. Some babies breeze through this stage with little to no sleep disruption.
Myth 2: “This means my baby will always be a bad sleeper.”
The regression is temporary. Most babies return to their regular sleep patterns or even improve after this phase.
Myth 3: “You should never comfort your baby at night.”
Comforting your baby is important. The key is finding a balance—offer reassurance without creating habits that make self-soothing harder later on.

Remember, every baby is unique, and your approach should be gentle, patient, and flexible.

Key Takeaways

The 11-month sleep regression is a common and temporary phase, typically lasting 2 to 6 weeks.
It happens due to developmental milestones (like walking and talking), separation anxiety, teething, and changing sleep needs.
Maintaining consistent but flexible routines—such as adjusting naps, keeping a calming bedtime structure, and offering gentle comfort—helps your baby through this phase.
Prioritize your own self-care and don’t hesitate to ask for help; parenting through this stage is hard work.
If sleep problems persist beyond six weeks or come with health concerns, consult your pediatrician for guidance.

Frequently Asked Questions (FAQs)

1. Is the 11-month sleep regression real?

Yes! While not every baby experiences it, many do. It’s a normal developmental phase linked to physical and emotional growth.

2. Can I start sleep training during this regression?

Yes, but use gentle, consistent methods. The goal is to support healthy sleep without overwhelming your baby during this sensitive time.

3. Will teething make the regression worse?

Absolutely. Teething pain can increase night waking and restlessness. Use safe, pediatrician-approved remedies to ease discomfort.

4. Should I transition my baby to one nap at 11 months?

Only if your baby shows signs of readiness. Many still need two naps. Dropping a nap too early can worsen sleep overall

5. Is waking multiple times at night normal during this phase?

Occasional night wakings are normal, but frequent waking lasting weeks or paired with illness symptoms should be discussed with your pediatrician.

6. How can I cope as a parent during this regression?

Take shifts if possible, rest when your baby naps, ask for help, and practice self-care. Remember, you’re not alone, and this phase will pass.

11-Month Sleep Regression: What’s Normal?