How to Avoid the 4 Month Sleep Regression
TLDR: you can’t. The end, thanks for reading, folks! 😂
In all seriousness, the 4 month sleep regression is an unavoidable change in your baby’s sleep patterns to be more like our adult sleep patterns. It does bring its own set of challenges, and can lead to disrupted sleep for you and your baby. However, with the right strategies, you can minimize its disruption and help your baby (and yourself) sleep better.
Signs of the 4-Month Sleep Regression
Even more frequent night wakings
Shorter, less predictable naps
Increased fussiness (likely due to disrupted sleep)
Difficulty falling asleep for naps and nights
How to support your baby through the 4 month sleep regression
1. Establish a consistent bedtime routine for your 4 month old
A consistent bedtime routine can signal to your baby that it’s time to wind down and sleep. A soothing routine might include a warm bath, gentle massage, reading a book, or singing a lullaby. It can be short and sweet, it’s more important to have a familiar routine than a long one!
2. Create an optimal sleep environment
Ensure your baby’s sleep environment is conducive to getting good sleep. This includes keeping the room dark, cool, and using white noise machines to help drown out household noises that might wake your baby.
3. Encourage independent sleep
Teaching your baby to fall asleep without outside assistance can help them fall back asleep on their own when they wake up during the night. Introducing independent sleep associations can help with this process.
Sleep associations are the conditions your baby associates with falling asleep. If your baby always falls asleep while being rocked or fed, they might struggle to fall back asleep without those conditions. Gradually wean off these associations by providing comfort in other ways. Independent sleep associations are ones that you don’t have to be present for, in order for them to be effective. These can include sleep sacks, white noise, and a dark environment.
*With that being said, if you rock or feed or whatever to help your baby to fall asleep and it works for your family without any issue, then there’s no reason to change what’s working. This advice is aimed at families who are struggling with their current sleep situation and want to make changes.*
4. Follow the schedule/wake time that works for your baby’s sleep needs
Ensure your baby is getting enough daytime sleep to avoid overtiredness, which can worsen night wakings. Keep one eye on the clock and one eye on your baby, try to determine their wake window “sweet spot” to help naps and nights come together.
5. Stay patient and consistent
I know, I know, easier said than done, right? Especially when you’re exhausted and running on fumes. It’s important to remember regression periods are temporary. Maintaining consistency with your routines and responses will help your baby adjust more quickly. Be patient and remember that this phase will pass.
When to Hire a Sleep Consultant
If you find that your baby’s sleep issues persist beyond a few weeks or are significantly impacting their (or your) well-being, it might be beneficial to consult your pediatrician or a trusted pediatric sleep consultant. If you choose to use us for your baby's sleep struggles, we can provide tailored advice and also screen for underlying issues that may be affecting your baby’s sleep through a detailed intake form.
If you made it this far, I hope you found these tips helpful and encouraging! The 4-month sleep regression can be challenging, but armed with this knowledge, you can help your baby navigate this transition more smoothly. Remember, every baby is different, and what works for one might not work for another. Be patient, stay flexible, and don’t hesitate to reach out if more support is what you need. We are always happy to help families get back to the good sleep they deserve!
