The 4-Month Sleep Regression: What Parents Need to Know

If your baby was finally starting to sleep for longer stretches and then - seemingly overnight - started waking every hour, you’re not imagining things. Welcome to the 4-month sleep regression.

The good news? This isn’t a step backward. It’s actually a sign your baby’s sleep is maturing. With some understanding and gentle strategies, you can navigate this phase and help your baby (and yourself!) get more rest.

What Is the 4-Month Sleep Regression?

Unlike other regressions, the 4-month regression is really a permanent developmental shift. Around this age, your baby’s sleep cycles change from the deep, newborn-style sleep to a more adult-like pattern.

This means:

• Sleep is lighter

• Babies wake more often between cycles

• They may need help falling back asleep

So, while it feels like your baby “forgot” how to sleep, the truth is they’re learning a brand-new way of sleeping.

Signs Your Baby May Be in the 4-Month Regression

Every baby is different, but common signs include:

• More frequent night wakings

• Shorter naps (hello, 30–40 minutes)

• Fussiness or fighting sleep

• Taking longer to settle at bedtime

• Increased need for rocking, feeding, or comfort

If you’re noticing these shifts around the 3 - 5 month mark, the regression is likely here.

How Long Does It Last?

Most families notice the worst of it lasts from a few days to 6 weeks. But here’s the key: sleep doesn’t go back to the “newborn” style. Instead, babies adjust and learn to connect sleep cycles, which takes time and practice.

Tips to Cope With the 4-Month Sleep Regression

Here are some gentle, realistic ways to support your baby’s sleep during this transition:

1. Stick to a consistent bedtime routine

   Repeating the same steps (bath, feed, book, cuddle, bed) helps signal to your baby that sleep is coming.

   
   

2. Set up a sleep-friendly environment

   Dark room, white noise, cool temperature, and a safe sleep space.

   
   

3. Offer extra comfort

   Your baby’s brain and body are going through a big change. Holding, rocking, or feeding to soothe them is okay.

   
   

4. Practice putting them down awake

   Try laying your baby down tired but awake. Even small practice helps build independent sleep skills over time.

   
   

5. Watch wake windows

   At 4 months, most babies do best awake for about 1.5–2 hours between naps. Keeping them up too long can make settling harder.

   
   

6. Protect naps however you can

   Contact naps, stroller naps, or carrier naps are fine. Rest matters more than the “how” right now.

   
   

7. Reach out for help

Whether that’s support from your partner, a grandparent or a willing friend – let them watch your little one while you catch up on some sleep.

8.      Co-Sleeping

If you begin co-sleeping at this stage (many of us do), remember to take the necessary precautions to do it as safely as possible.

When to Seek Extra Support

If your baby’s sleep isn’t improving after several weeks, or you’re feeling completely drained and unsure what to do, you don’t have to go through this alone. A sleep consultant can guide you with a personalised plan that fits your baby’s temperament and your parenting style.

Final Thoughts

The 4-month sleep regression is a tough season, but it’s also a sign of healthy development. Your baby is learning new skills, and with patience and consistency, sleep will improve.

In the meantime, give yourself grace. Accept help when you can. And remember: this phase is temporary.