If you’ve found your way here to the 4 month sleep regression solution, chances are you’re either dreading it happening based on what you’ve heard. Or, your once brilliant sleeper is no longer such a brilliant sleeper. And you don’t know why.
Don’t worry—you’re not alone, and you’re in the right place! In this blog, we’ll break down the science behind the 4 month sleep regression and share 4 practical strategies to help you and your baby get through it.
What Is the 4 Month Sleep Regression?
First, let’s clear something up: The 4-month sleep regression isn’t a myth, nor is it something to fear. It’s a developmental milestone that signals your baby’s growth and maturity. While it can be a challenging time, it’s also a reason to celebrate!
Here’s what’s happening:
- Newborn Sleep vs. Baby Sleep: Newborns have just two basic sleep cycles: deep and light sleep. These cycles help them get the rest they need but don’t resemble the more complex sleep patterns of older babies or adults.
- Sleep Maturation: Around the 4 month mark, your baby’s sleep evolves. They develop multiple stages of sleep, including deeper and lighter phases. This change helps lay the foundation for long-term healthy sleep habits.
This transition can disrupt your baby’s sleep, causing them to wake more frequently as they adjust to their new sleep cycles. But don’t worry—this is normal, and there are steps you can take to help them (and yourself) through it.
The 4 Month Sleep Regression Solution
1. Follow the right awake windows
More often than not, I find parents are using short awake windows at this age, and this can cause a number of the issues relating to this period.
At the 4 month mark, I would be aiming for 1 hour 45 minutes of awake time before the next nap or bedtime. This is the time between baby waking up and being back in the cot ready for their next nap.
In terms of tired signs, just because your baby yawns after 1 hour awake, dit oesn’t mean they are ready to sleep. If they really seem ready tired, I would take 10-15 mins off the ideal awake window of 1 hour 45 minutes.
2. Make the room pitch black
A really dark room will help your baby fall asleep at bedtime, as it helps increase melatonin levels.
At nap time, there isn’t any melatonin present, but it helps to reduce distraction. It also helps lengthen naps as it increases the chances of your baby linking another sleep cycle.
3. Focus on Cot Naps
By 4 months, babies become more aware of their surroundings, making it harder for them to fall asleep anywhere, anytime. To help them get the restorative sleep they need:
- Encourage cot naps: Aim for at least half of your baby’s naps to take place in their cot. Sleep in a familiar, still environment helps them connect their sleep cycles and feel more rested.
- Balance Is Key: While cot naps are the ideal, it’s okay to have some naps on the go. At this stage, your baby’s wake windows are still short (about 1 hour 45 mins), so don’t feel confined to the house.
Consistency is your goal. The more you can create a calm and predictable nap routine in the cot, the easier it will be for your baby to adjust.
4. Get rid of sleep props
This might be the toughest step, but it’s also the most transformative. Sleep props—like rocking or feeding to sleep—can create dependencies that prevent your baby from learning to self-settle.
- Why it matters: When your baby wakes at the end of a sleep cycle, they’ll look for whatever helped them fall asleep initially. If that’s a prop, they’ll need it again.
- The goal: Teach your baby to fall asleep independently. This allows them to settle back to sleep on their own during the night or at nap time.
Can you sleep train during the 4 month sleep regression?
I would suggest waiting. While you can vastly improve things with the tips above, many experts recommend waiting until 6 months old before you sleep train.
Once your baby reaches the 6 month mark, if they’re still struggling, you can make changes. Sleep training is a valuable tool at any stage, and my Slumber School Programme offers tailored plans with Q&A support from 6 – 18 months.
Final thoughts on the 4 month sleep regression
This might feel like a difficult phase for your baby, but with the 4 month sleep regression solution, and the right mindset, it’s a stepping stone to better sleep for both you and your baby.
Here’s your 4 month sleep regression solution:
- Use the right awake windows
- Make the room pitch black
- Focus on more cot naps for more restful sleep
- Eliminate sleep props to encourage self-settling and independent sleep
Remember, this is a temporary phase, and you’re not alone. With patience and consistency, you’ll guide your baby toward a healthy sleep routine that benefits the whole family.
If you’re ready to take the next step, check out my Slumber School Programme for step-by-step sleep advice, which includes Q&A support. Or learn more about working with me 1-1. Your well-rested future starts today!