sleep-regression

4 Month Sleep Regression: What Every New Mom Needs to Know

Is your baby suddenly waking up more often at night? Has your once consistent nap schedule gone out the window? If your little one is around 4 months old, you’re probably experiencing what’s known as the 4 month sleep regression.

Don’t worry, you’re not alone, and most importantly, it’s completely normal.

Let’s break it down so you know exactly what’s happening, why it’s happening,  and how you can get through it without losing your peace of mind.

What Is the 4 Month Sleep Regression?

The 4 month sleep regression is a temporary disruption in your baby’s sleep patterns, typically occurring between 3.5 to 5 months of age.It happens because your baby’s brain is developing rapidly, especially in the area of sleep. Your baby is transitioning from newborn sleep cycles to more adult like sleep cycles, and that shift can be bumpy.

Common Signs of 4 Month Sleep Regression:

  • Difficulty falling asleep: It may take longer for your baby to initially fall asleep. They may also appear restless around the time they normally settle down for bed.
  • Frequent nighttime awakenings: After putting your baby to bed, they may wake up during the night more often. These nighttime awakenings may be accompanied by crying or fussiness.
  • Increased need for comfort or feeding  Your little one might suddenly want more night feedings or extra cuddles to fall asleep. 
  • Irritability upon waking: Disrupted sleep during a 4-month sleep regression may cause irritability or crying when the baby wakes up
  • Reduced total sleep time: You may notice that your baby is sleeping less overall, both at night and during the day. It is also common for feeding schedules to be disrupted during a 4-month sleep regression due to this shift in sleeping patterns. 

Why Does the 4 Month Sleep Regression Happen?

Your baby’s sleep is maturing, and this milestone causes a major shift. Here’s what’s going on behind the scenes:

1. Changing Sleep Cycles

Newborns mostly experience deep sleep, but at around 4 months, they start cycling between light (REM) and deep (non-REM) sleep, like adults do. This means they’re more likely to wake up in between cycles.

2. Developmental Milestones

At this age, your baby may be:

  • Rolling over
  • Smiling more socially
  • Recognizing familiar faces
  • Becoming more aware of their surroundings

These exciting changes can make it harder for them to settle or stay asleep.

3. Growth Spurts

Many babies go through a growth spurt around this time, which can increase night feedings and daytime fussiness.

How Long Does the 4 Month Sleep Regression Last?

Good news: It’s temporary! Most sleep regressions last between 3 to 6 weeks, though every baby is different.Some babies adjust within a few days, while others may take a few weeks . The duration varies from baby to baby, there’s no set timelineWith the right strategies, you can support your baby through this period and gently guide them toward better sleep habits.

How to Handle the 4 Month Sleep Regression: 10 Practical Tips

1. Create a Consistent Bedtime Routine

Babies thrive on predictability. A calming, consistent bedtime routine can signal that it’s time to wind down.

Example routine:

  • Warm bath
  • Gentle massage
  • Feeding
  • Soft lullaby
  • Dim the lights
  • Cuddle or rock

Keep it short and sweet (20–30 minutes is enough).

2. Pay Attention to Wake Windows

At 4 months, most babies can stay awake for 1.5 to 2.5 hours at a time. Putting your baby down too early (or too late) can lead to overtiredness, making sleep harder.

3. Encourage Daytime Naps

Sleep begets sleep! Make sure your baby is getting enough daytime rest to avoid being overtired at night.

Aim for:

  • 3 to 4 naps during the day

Total of 4 to 5 hours of daytime sleep

4. Let Baby Practice New Skills During the Day

If your baby is learning to roll or grab, give them time to practice during the day. This can reduce night-time restlessness.

5. Make Nighttime Boring

When baby wakes at night, keep interactions minimal:

  • No bright lights
  • No loud talking
  • Quick, quiet diaper change if needed
  • Feed and gently return to sleep

6. Offer Comfort, But Don’t Start New Habits

It’s okay to soothe your baby, but be careful not to introduce new sleep associations like rocking to sleep every time unless you’re okay with continuing that long term.

7. White Noise Can Work Wonders

White noise helps drown out household sounds and can be incredibly soothing.Choose a steady, low-pitched white noise (like a fan or white noise machine).

8. Make Sure Baby Is Full Before Bed

Offer a full feed before bedtime to reduce the chance of waking from hunger.

9. Swaddle or Sleep Sack (If Safe)

If your baby isn’t rolling yet, a snug swaddle can help them feel secure. If they are rolling, switch to a sleep sack for safety.

10. Be Patient and Gentle With Yourself

This phase is tough. You’re not doing anything wrong. Sleep regressions are part of healthy development. Take breaks, ask for help, and remember you will sleep again.

Will Sleep Get Better After the 4 Month Regression?

Yes! But it depends on the habits you build now.

Your baby’s sleep patterns have changed permanently this isn’t just a phase that passes on its own. That’s why many parents use this time to:

  • Begin sleep training (if desired)
  • Establish good sleep routines
  • Teach baby to fall asleep independently

What If It’s Not the 4 Month Sleep Regression?

Sometimes other things can look like sleep regression:

It could be:

  • Teething (check for swollen gums or drooling)
  • Illness (fever, congestion, diarrhea)
  • Growth spurts (increased hunger)
  • Developmental leap (baby seems extra alert)

If sleep issues persist beyond 6 weeks, consider talking to your pediatrician.

Frequently Asked Questions (FAQs)

Is sleep training safe at 4 months?

Yes, many pediatricians say it’s okay to start gentle sleep training at 4–6 months. Always consult your doctor first.

Do All Babies Have a 4-Month Sleep Regression?

 Nope! Some babies skip this phase entirely. Every baby is unique  and just because your baby doesn’t regress doesn’t mean anything is wrong.

Should I feed my baby every time they wake up at night?

Not necessarily. If they just ate recently, they might not be hungry, try soothing them back to sleep.

Can I prevent the 4 month sleep regression?

No, it’s a normal developmental phase. But having healthy sleep habits in place can lessen the impact.

How much sleep does a 4-month-old need?

Most 4-month-olds need around:
14–16 hours of total sleep per day
10–12 hours at night
3–5 hours during the day (in naps)

Summary

The 4 month sleep regression can feel overwhelming, especially when you’re already running on low energy. But it’s a sign that your baby is growing and developing just as they should.

Take a deep breath.

With a little patience, a few good habits, and lots of snuggles, you and your baby will adjust to this new stage. Trust your instincts, lean on your support system, and know that better sleep is ahead.

Related Posts You May Find Helpful:

2 Month Sleep Regression: What It Is & How to Help Your Baby Sleep Better

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