How to Handle the 4-Month Sleep Regression Gently
- Amanda Henwood
- May 22
- 2 min read
If your baby’s sleep has suddenly taken a turn — you’re not imagining it.
Around 3 to 4 months of age, many babies experience a noticeable shift in their sleep patterns. What was once a fairly predictable nap or night routine may now involve frequent wake-ups, short naps, and a baby who seems harder to settle. This stage is often called the 4-month sleep regression — but it’s actually a sign of healthy development.
Let’s explore what’s happening, and how you can support your baby through it with calm, responsive care.
What is the 4-Month Sleep Regression?
At this age, your baby’s sleep matures and begins to resemble adult-like cycles. Instead of drifting between light and deep sleep with ease, they now cycle in and out of stages — and may wake more fully between each one. It’s not a setback — it’s a milestone in brain development.
This transition can be bumpy, especially if your baby relies heavily on sleep associations like rocking or feeding. They may now need that same input each time they wake, which can feel exhausting.
Common Signs:
Short naps (30–40 minutes)
Frequent night wakings
Fussiness around sleep
Harder time settling, even when tired
Gentle Ways to Support Your Baby Through It
The goal isn’t to “fix” your baby or get everything perfect — it’s to offer them consistency and reassurance as they adjust.
1. Stick to a consistent wind-down routine
Repetition helps your baby feel secure. A short, predictable bedtime routine — like a nappy change, dim lights, cuddle, and lullaby — signals that sleep is coming.
2. Focus on age-appropriate awake windows
At 4 months, most babies can stay awake for 75–120 minutes at a time. Too much awake time can lead to overtiredness, making sleep even more difficult.
3. Adjust sleep associations gently
If your baby is waking frequently and needing help to fall back asleep each time, consider gradually introducing new associations — like white noise or a cuddle — while reducing reliance on ones that are no longer working well.
4. Offer extra support, not extra pressure
Some babies need more hands-on help during this phase. That’s okay. Being responsive doesn’t mean they won’t learn — it means you’re helping them feel safe while they do.
The 4-month sleep regression is temporary, but it can feel overwhelming in the moment. With gentle adjustments and consistent reassurance, your baby will adapt — and more restful sleep will return.
Need support during this transition?
Book a free discovery call or explore our gentle, personalised sleep packages designed to support families through every sleep stage.
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