The 4-month sleep regression: How to handle it like a pro

We know how it goes, mama: You finally start finding your footing in the new mama life, and them BAM! Baby is up again at all hours and you seriously don’t know why—or when you’ll ever get to sleep again. The good news: The 4-month sleep regression is normal, common and temporary. You’ve got this. But in the meantime, we tip our ☕️ to you!

We talked to the experts at the Baby Sleep Site. Here’s what they had to say about how to weather the sleepless storm of the 4-month sleep regression:

Sleep regressions are normal

The 4-month mark is a big milestone, because it marks the first (and usually the most disruptive and challenging) sleep regression of your baby’s life. At 4 months of age, your baby undergoes some major brain developments that impact her sleeping patterns. They become more aware of the world around them. And simply put, your baby starts sleeping less like a baby and more like an adult.

What changes can I expect?

During this time, you can expect a baby who may have been sleeping fairly well is suddenly waking up every 20 minutes during the day, and almost as frequently at night. It’s also common for your little one to experience shorter naps, fussiness at nap and bedtimes and a general disdain for sleep.

Sleep regressions are different for every baby, but you can expect the regression to last from two to six weeks.

This is a challenging time, but try not to worry. Your baby will be looking to you to help navigate them through this—and there are many ways you can do that.

The solution

There is really no fix for the 4-month sleep regression; these changes to your baby’s sleeping patterns are permanent and unavoidable. But don’t despair. You CAN reclaim your nights by simply teaching your baby how to fall asleep without the use of any sleep associations, like rocking or feeding to sleep. That process is called sleep coaching but understand that it’s not for everyone. But if sleep is a real problem in your home, then sleep coaching can be a nice option.

Sleep coaching methods include putting baby to bed drowsy but not asleep, picking up your baby for a bit when they cry and then putting them back down, sitting in a chair to provide a reassuring presence, or even allowing baby limited time to cry it out . There is no one size fits all method for babies and families, so you need to test what works best for you.

Also, understand that four months is generally the earliest you should work on sleep coaching, and it’s best to use gentle, gradual methods at this young age.

Sleep times will vary

During this time, you can expect your baby to sleep 14 to 15 hours each day—11 to 12 hours at night and three to four hours during the day spread out over four or five short naps. Some babies are able to sleep eight straight hours or more at night by 4 months, but the large majority don’t . In fact, one to three night feedings are still considered very normal at this age. Learn your baby and discover what works best for your little one.

Be flexible

Your baby may be ready for a more by-the-clock sleep schedule at this age, but many aren’t, so be flexible. You are still learning what works for you and your baby, so give yourself grace. Know that things will get better and the discomfort of the 4-month sleep regression is temporary.

Do what works for your family and trust yourself to know your baby better than any external authority.

When it comes to thriving through motherhood, knowledge is power. Our women-centered, research-based classes and books will help empower you on this beautiful journey, mama.

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