How to Overcome the 4-Month Sleep Regression: 5 Proven Tips

The 4-month sleep regression ( I like to think of them as PROgressions) can feel like an endless loop of sleepless nights and exhausted days. It’s tough, but you’re not alone. Around this time, your baby’s sleep cycles mature, making them more aware of their surroundings. This leads to more night wakings, longer feedings, and possibly even a change in nap schedules. While this stage is temporary, it can be overwhelming for many parents. Try to keep in mind this means you baby is growing and developing which is very exciting.

But don’t worry, we’ve got you covered! Here are five proven tips to help you navigate the 4-month sleep regression with ease, while helping both you and your baby get the rest you deserve.

Tip 1: Keep a Consistent Sleep Routine

A consistent bedtime routine is one of the most important things you can do to help your baby during this phase. Babies thrive on routine, and having a set sequence of calming activities before bed helps them transition from playtime to sleep mode. Think of a bath, feeding, and storytime as a calming wind-down.

Try this:
If your baby is struggling with self-soothing, try incorporating a short massage or gentle rocking before bed. Keeping the room dark and quiet can also help signal that it’s time to sleep.

Tip 2: Shorten Wake Windows

As your baby grows, their wake windows (the time they can be awake before needing sleep) become shorter. If your baby is staying awake too long, they may become overtired, making it harder for them to settle. The ideal wake window for a 4-month-old is 1.5 to 2 hours, so aim to start the bedtime routine before they become overly tired.

Try this:
Track your baby’s wake windows for a few days to see when they start showing tired cues. This will help you adjust their schedule and avoid late-night struggles.

Tip 3: Create the Perfect Sleep Environment

The right environment can make a world of difference. A cool, dark, and quiet room is ideal for sleep. You might also consider using a white noise machine to drown out background sounds and create a sense of security.

Try this:
Try using blackout curtains to ensure the room stays dark, even during the day, and consider adding a small nightlight for reassurance without disturbing their sleep.

Tip 4: Gradually Teach Self-Soothing

Self-soothing is a key skill that helps your baby transition between sleep cycles without needing you to intervene. Start by allowing your baby to settle on their own for a few minutes before picking them up. Over time, this will help them learn to fall back asleep without needing a feed or a cuddle.

Try this:
Start small. Let your baby fuss for a minute, then gradually increase the amount of time before you intervene. Be consistent, and you’ll start to see progress.

Tip 5: Be Patient and Stay Consistent

Sleep regressions don’t last forever, and consistency is key. Your baby will eventually adjust to their new sleep cycle, but it takes time. Keep a calm and consistent approach, and remember that setbacks are part of the process.

Try this:
If you need extra help navigating the 4-month sleep regression, consider consulting with a professional to develop a personalised sleep plan. Book a consultation with Calm Babies today to receive tailored guidance.

The 4-month sleep regression is a tough but temporary phase

With the right strategies and patience, you can help your baby get back on track with better sleep. For more in-depth strategies, check out our Surviving the Fourth Trimester guide.

Internal Links:

• Surviving the Fourth Trimester Guide
• Download the 4-Month Sleep Regression Guide
• Book a Consultation with Calm Babies

External Resources:

• More sleep regression information from the Australian Breastfeeding Association
• More information on sleep regressions can be found here.