What is the 4 month sleep regression?
Around 3-4 months we see the biggest and most obvious changes in sleep. It’s often referred to as the “4 month sleep regression”. Although, it is developmental like all other regressions, it’s very different from all other sleep disruptions that are due to developmental growth.
It’s a permanent change in sleep cycles. This means that sleep cycles have matured and now look more like adult sleep cycles, cycling from light -to deep- back to light sleep every 90-120 minutes.
Typical signs that it’s happening: Wake ups every two hours overnight, consistent 40-45 minute naps during the day (if wake ups are more frequent and naps shorter that’s a sign of sleep deprivation and something is off with your schedule).
This is completely normal and expected. We all experience these patterns of sleep and we all go into a light stage of sleep and partially wake every 2 hrs approximately.
The difference is that if our babies/toddlers have been reliant of external support to fall asleep - feeding, bouncing, holding, rocking, patting ect. then these wake up’s become more noticeable, they fully wake looking for those same conditions to be repeated in order to fall back to sleep.
This can become unsustainable for parents and cause more fractured sleep (waking fully instead of partially).
The good news is that associations (how your baby falls asleep and what their little brains connect to sleep) can be changed at any time!
Although sleep patterns change, what they associate to falling asleep can change and they can learn to fall asleep in a different way (independently means they will still partially wake but not NEED anything externally to go back to sleep).
Sleep associations can be changed to anything at anytime. A dark room and sleep sack are sleep associations, it can be something that works for everyone!
It does however require changes to be made.
So let’s get to the big question, how long does it last?
The truth is that if we don’t make any changes, then nothing will change. It is permanent.
It won’t magically pass because you haven’t changed the way your baby falls asleep. I work with toddlers and pre-schoolers that are still struggling with this.
Making changes is hard work, we are all dependent on habits and changing those behaviours is uncomfortable. Staying stuck is also not going to help anyone feel better, so here are some solutions:
Get yourself a plan. Get everyone on board to start making some changes.
Make sure you are setting your baby up for success by not just sleep training but making sure they are getting the right amount of sleep at the right times. Here are some schedules that can guide you with this.
It all starts with consistency. Whatever, you decide to change make sure you are as predictable as possible. Our babies learn through patterns, repetition and consistency- these will be your key to success.
Choose sleep associations that work for you! Anything can become a sleep cue, choose something that allows for great sleep (ie. white nose, darkness, sleep sack, soother-if age appropriate).
Get help in implementing! This is most important. If you don’t have someone to guide you when questions pop up or walk you through an age appropriate plan, or hold your hand through the process, most often parents will give up. This not only makes changing things harder in the future but it creates a bad experience for parents who feel that working on sleep is impossible for them.
If you are experiencing the “4 month regression” then you are not alone in your overwhelm. It’s really about HOW you handle it that will make the difference and if this becomes a thing you struggle with for years and years or something that is sorted out and you gain the confidence to know what to do and how to navigate sleep, so it’s easy.
Sleep can be one less thing to worry about and in fact, I want you to feel confident to know that it’s not going to be a stressor for your family. That you will feel energized and ready to take on the day being the best version of yourself possible!
I’m happy to assess your situation and lay out the best plan forward. Your next step is just booking a call and let’s connect xx
