The Four Month Sleep Regression
One of the most common questions I get is, “how do I survive the four month sleep regression?” It can be a daunting time for parents, as they get to know their little one and how they respond to all of the changes they go through in these first few months of life. First, I think it’s valuable to understand what the regression is, and how your baby is changing.
What is the Four-Month Sleep Regression?
The four-month sleep regression is a period of development that typically occurs when a baby is between 3 and 5 months old. While the term "regression" might sound alarming, it's important to note that it's a normal part of a baby's development, and a maturation of your baby’s physiology. At this age, your baby's sleep cycle becomes more adult-like, which means more frequent awakenings and changes in sleep patterns.
The Science Behind It
At this stage, babies transition from deep and light sleep cycles to a more structured sleep pattern. They go from spending equal time in REM and NREM, to 4 different stages of sleep. They spend more time in REM (rapid eye movement) sleep, which is lighter and more easily disrupted. This shift can lead to more frequent night awakenings and shorter naps, especially if your baby has always been assisted to sleep.
Tips for Managing the Four-Month Sleep Regression
Establish Consistent Bedtime and Nap Routines: A consistent routine signals to your baby that it's time to sleep. Click here to learn more about routines.
Make sure your sleep environment is ideal: As babies become more aware, the FOMO really kicks up. Making sure your sleep environment is mega dark, cool, and quiet (with sound machine) can eliminate distractions and help them link those sleep cycles on their own.
Evaluate and optimize timing: Regressions and periods of development often coincide with changing sleep needs. Around 4 months, your baby is likely warming up to make the 3 nap transition. Evaluate your baby’s wake times to make sure their working for them. If you think they’re not quite ready for 3 naps, a maxed out 4 nap schedule is 1.5/1.75/1.75/1.75/1.75 and can help you evaluate their readiness. If they seem ready, a starting 3 nap schedule would be 1.75-2/2/2/2
Ditch the swaddle: If you haven’t already, it’s time to ditch the swaddle. By this time, your baby is likely showing signs of rolling, if not already there. They are also likely wanting a little more body freedom, and now is the perfect time to accommodate that if you haven’t already.
Consider working on independent sleep: Helping your child shift toward falling asleep on their own, can make them more comfortable getting back to sleep between sleep cycles. This doesn’t have to mean cry-it-out or separation based sleep training. It can simply mean replacing your current way of assisting to sleep with something more sustainable for you, and less desirable for your little one.
Stay Calm and Consistent: It's normal to feel exhausted during this phase, but consistency is key. Be patient, and remember that this regression is temporary.
Know the signs and when to seek help: Typical disruption from sleep regressions last about 1-3 weeks. If your disruption is lasting past this, it might be time for a shift!
The four-month sleep regression can be a tough phase for both babies and parents, but with patience and a consistent approach, you can navigate it successfully. Remember, every baby is unique, and what works for one may not work for another. Trust your intuition and tune into your little one. For better or for worse, everything is a phase.
