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Stuck in a Sleep Regression? Here’s How to Find Your Way Out


Mom and dad with a baby stuck in a sleep regression

If you’ve ever felt like your baby’s sleep suddenly fell apart out of nowhere, you are not alone. Sleep regressions are common, frustrating, and exhausting—but they are also completely normal. Understanding what’s happening can help you navigate this phase with patience, confidence, and a little less stress.


What Is a Sleep Regression?


A sleep regression is a temporary period when a baby who has been sleeping well suddenly wakes more frequently, fights naps, or has difficulty falling asleep.


Common ages for sleep regressions include 4 months, 6 months, 9 months, 12 months, 15-18 months, and 2-2.5 years.


These regressions happen for many reasons: developmental leaps, growth spurts, changes in sleep cycles, teething, vaccinations, or minor illness. While they can feel disruptive, they are actually a sign of a healthy, developing child.


How Developmental Milestones and Brain Growth Affect Sleep


Infants and toddlers are constant learners. They explore and absorb everything from the moment they wake until they fall asleep. Imagine learning a whole new world every day—this is your little one’s reality!


Continuous stimulation is a natural part of healthy brain development. While it can support better sleep in general, too much stimulation can temporarily disrupt sleep patterns.

As babies learn new skills, their brains process and retain information during sleep. During a sleep regression, the brain is working overtime to master these skills, which can make it harder for your child to “switch off” at bedtime. Often, babies will practice new skills like rolling, sitting, or babbling during times when they are supposed to be sleeping, which can contribute to night wakings or short naps.


Regressions can last two or more weeks and are often linked to the demands of learning new skills. When children don’t get enough sleep, it can delay learning and skill retention, which explains why sleep may be disrupted over an extended period during these developmental phases.


The 4-Month Sleep Regression


The 4-month regression is a big one. Babies are experiencing circadian rhythm changes, longer wake windows, new skills, and developmental leaps.


During this regression, naps may still be inconsistent, and night wakings can spike. 


It’s important to note: do not introduce new sleep associations or habits if you didn’t do them before. Feeding to sleep, rocking, or bed-sharing that wasn’t part of your routine can create long-term sleep challenges if not addressed right away.


Many babies also practice new skills during the night, which can make sleep feel extra disrupted. Remember, this is normal and an (exhausting) sign your baby is growing!


How to Support Your Baby Without Adding Pressure


  • Keep routines consistent: naps, bedtime cues, bedtime routines, feeding routines and consistency all help your baby feel secure.

  • Watch for signs of tiredness, but avoid over-tiring, which can make sleep even harder.

  • Provide gentle comfort without creating new sleep dependencies.

  • Maintain predictable sleep environments: dark, quiet, and with white noise if helpful.

  • Babies this age still need help falling asleep and back to sleep, since they are just beginning to link sleep cycles. You can start working gradually toward less assistance to eventually no assistance, but only if you’re comfortable with it!


Coping as a Parent


It’s normal to feel exhausted, frustrated, or even worried during a regression. Sleep disruptions are temporary and part of your baby’s development. Self-care, realistic expectations, and seeking support when needed are vital.


Remember: regressions are a phase, and your consistent, loving approach helps your baby feel safe while their brain works overtime to grow and learn.


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