Mama Adoptation

Understanding and Conquering the 4-Month Sleep Regression

4 months sleep regression

Babies often undergo a sleep shift around the 4-month milestone, and adopting practices like ensuring full daytime feedings and maintaining a darkened room may prove beneficial. Rest assured, you’re not envisioning this, and it’s certainly not a figment of your imagination. The 4-month sleep regression is a tangible reality. However, it’s entirely typical and, most importantly, temporary.

Sleep regression denotes a period when a baby’s sleep patterns undergo alterations, leading to frequent nighttime awakenings and challenges in returning to sleep. If your baby is awake, chances are you are too.

4-Month Sleep Regression

Encouragingly, if your baby is experiencing this regression, it might signify a growth spurt or the active development of their brain. As your baby’s brain continually adapts to the surroundings and acquires new skills, this phase of evolution, whether mastering rolling over or sitting up, can be a bit demanding and may manifest in disrupted sleep patterns.

The initial sleep regression typically emerges around the 4-month mark, with potential occurrences in the future. Given its novelty, the 4-month sleep regression often proves to be the most challenging for parents. Typically lasting two to four weeks, sleep regressions, while prevalent, may not be universal, and not every baby experiences them at this juncture.

In this article, we will explore what are the 4 months of sleep regression, its causes, Signs, and tips that help your baby to overcome this milestone period.

4-Month Sleep Regression

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What is the 4-Month Sleep Regression?

The 4-month sleep regression is a developmental phase that many infants experience around the age of four months. During this period, significant changes occur in the baby’s sleep patterns and cycles, leading to disrupted sleep for both the infant and their parents.

Before this stage, newborns often have a disorganized sleep pattern that is not governed by the circadian rhythm. They easily fall asleep but don’t enter a deep sleep, sleeping at irregular intervals throughout the day and night.

4-Month Sleep Regression

Around the 4-month mark, a baby’s sleep starts to transition to a more mature pattern resembling that of adults. Sleep cycles become approximately 45 minutes long, regulated by the circadian rhythm. A typical sleep cycle involves phases such as lightly falling asleep, settling into a deeper sleep, experiencing deep sleep, emerging from deep sleep, and lightly sleeping in 45-minute intervals.

A typical sleep cycle unfolds as follows:

  • 0-10 minutes: Lightly falling asleep
  • 10-20 minutes: Settling into a deeper sleep
  • 20-30 minutes: Deep sleep
  • 30-40 minutes: Emerging from deep sleep
  • 40-45 minutes: Light sleep, easily awakened

What makes the 4-month sleep regression challenging for parents is that babies, unlike adults, may struggle to return to sleep during lighter phases. They might fully wake, becoming fussy, or wanting to engage in activities rather than going back to sleep seamlessly.

Parents need to understand that the 4-month sleep regression is a temporary and normal part of a baby’s development. Around this time, babies transition from a newborn sleep cycle to a more adult-like sleep cycle, including distinct stages like deep sleep and REM sleep. As a result, babies may find it challenging to settle into a deep, restful sleep, leading to more frequent night waking. 

During this phase, establishing consistent bedtime routines, optimizing the sleep environment, and promoting self-soothing techniques can help both the baby and parents navigate this challenging period with more ease. If sleep issues persist or worsen, consulting with a pediatrician or a sleep specialist may be beneficial for personalized guidance.

Signs of the Sleep Regression

Identifying the signs of the 4-month sleep regression is crucial for parents seeking to navigate this challenging period. Common indicators include 

  • Increased fussiness, 
  • More night awakenings, 
  • Difficulty falling asleep, and 
  • Shorter naps. 

Babies might also exhibit changes in appetite and mood during the day.

Identifying the Signs of 4-Month Sleep Regression: 

The 4-month sleep regression is marked by noticeable changes in a baby’s sleep patterns and behaviors. Here are common signs to help you recognize if your baby is going through this developmental phase:

Increased Night Wakings:

If your baby was previously sleeping for longer stretches at night but begins waking more frequently, it could be a sign of the 4-month sleep regression.

Difficulty Falling Asleep:

Babies experiencing the regression may struggle to settle into sleep, exhibiting increased fussiness or resistance when it’s time to go to bed.

Shorter Naps:

Naps that were previously longer may become shorter during the 4-month sleep regression. Your baby may have difficulty transitioning between sleep cycles during daytime naps.

Fussiness and Irritability:

Increased fussiness and irritability, particularly during bedtime routines or when placed in the crib, can be indicative of sleep regression.

Changes in Sleep Associations:

Your baby may show a shift in their reliance on sleep associations. They might start needing specific actions or items to fall asleep that were not previously required.

Increased Awareness:

As your baby’s cognitive abilities develop, they may become more aware of their surroundings. This newfound awareness can lead to more frequent awakenings during the night.

Changes in Appetite:

Some babies may exhibit changes in their feeding patterns during the 4-month sleep regression. They may show increased or decreased interest in feeding.

Difficulty Returning to Sleep:

Babies experiencing the regression might find it challenging to self-soothe and go back to sleep after waking during the night. This can result in more extended periods of wakefulness.

Shorter Sleep Cycles:

The transition from newborn sleep cycles to more mature, adult-like sleep cycles can lead to shorter sleep cycles, contributing to frequent awakenings.

Increased Need for Comfort:

Your baby may display an increased need for comfort and reassurance during the night. They may seek more physical contact or soothing to settle back to sleep.

Recognizing these signs is the first step in addressing the challenges posed by the 4-month sleep regression. While this phase can be challenging, it is temporary, and with patience and consistent strategies, you can help your baby adjust to new sleep patterns. If you have concerns or the signs persist, consulting with your pediatrician can provide additional guidance tailored to your baby’s specific needs.

Causes Of 4-Month Sleep Regression

Neurological Shifts and Sleep Cycles:

Experts highlight that around the four-month mark, a baby’s brain undergoes critical neurological shifts. Dr. Anna Wirz-Justice, a sleep researcher, explains that this stage involves the establishment of more adult-like sleep cycles, lasting approximately 45 minutes each. Understanding this neurological transition is crucial in comprehending the root cause of the 4-month sleep regression.

Circadian Rhythm Influence:

Dr. Jodi Mindell, a pediatric sleep expert, emphasizes the role of the circadian rhythm during this phase. Babies begin to synchronize their sleep cycles with the day-night cycle, which can result in more structured sleep patterns but may also lead to increased nighttime awakenings.

Increased Awareness and Self-Soothing Challenges:

According to the American Academy of Pediatrics, increased awareness of the environment and the emergence of lighter sleep phases contribute to the 4-month sleep regression. Dr. Harvey Karp, a renowned pediatrician, notes that babies at this stage may struggle with self-soothing during these lighter sleep periods, leading to more frequent waking.

Emergence of Light Sleep Phases:

With the development of adult-like sleep cycles, babies experience distinct phases, including lighter sleep. During these lighter periods, adults often transition seamlessly back to sleep, while babies may find it challenging to self-soothe and return to rest.

Dependency on Sleep Associations:

Babies may develop dependencies on specific sleep associations, such as nursing or being rocked to sleep. When they naturally wake during sleep cycles, they may struggle to self-soothe without these associations, leading to increased fussiness.

Increased Appetite:

Around the 4-month mark, many babies experience a growth spurt, leading to an increased appetite. The need for additional feedings, especially during the night, can contribute to disrupted sleep as babies may wake seeking nourishment.

Need for Physical Affection:

As babies develop, their need for physical comfort and reassurance often intensifies. During the 4-month sleep regression, infants may seek more physical affection, such as being held or comforted, making it challenging for them to settle back to sleep independently.

Unfavorable Sleep Environment:

The sleep environment plays a crucial role in a baby’s ability to sleep soundly. Factors such as uncomfortable bedding, inconsistent room temperature, or excessive noise can contribute to disturbances during the 4-month sleep regression. Creating a comfortable and conducive sleep space is essential.

Lack of Daytime Stimulation:

Adequate daytime stimulation is vital for a baby’s overall development, and it can impact their sleep patterns. If a baby experiences insufficient stimulation during waking hours, they may struggle to differentiate between day and night, leading to difficulties establishing a consistent sleep routine.

How Long Does 4 Month Sleep Regression Last For?

The duration of the 4-month sleep regression can vary from one baby to another. Generally, it tends to last anywhere from a few weeks ( 2 to 6 ) to a couple of months. Most babies start experiencing the regression around the age of four months, but it can begin as early as three months or as late as five months.

Sleep regression is often linked to developmental changes, and as babies adapt to these changes, their sleep patterns typically improve. By the time a baby reaches the age of five to six months, many parents notice a return to more predictable and consolidated sleep.

Parents need to be patient and consistent with strategies to navigate this phase. Establishing and maintaining healthy sleep habits, such as a consistent bedtime routine and optimizing the sleep environment, can contribute to a smoother transition through the 4-month sleep regression. If sleep disruptions persist or worsen, consulting with a pediatrician or a sleep specialist may provide personalized guidance for the baby’s unique needs.

What to Do When Your Baby Won’t Sleep

Every parent experiences those nights when their baby refuses to sleep, leaving both parent and child exhausted and frustrated. Understanding common reasons behind sleep troubles and implementing effective strategies can make a significant difference. Here’s a guide on what to do when your baby won’t sleep:

Check for Basic Needs:

Ensure your baby’s basic needs are met – check if they are hungry, need a diaper change, or are uncomfortable due to temperature. Addressing these basic needs can often contribute to better sleep.

Establish a Consistent Routine:

Create a calming bedtime routine to signal to your baby that it’s time to sleep. Consistent activities such as a warm bath, gentle rocking, or reading a bedtime story can help set the stage for a restful night.

Optimize the Sleep Environment:

Create a comfortable and conducive sleep environment. Maintain a consistent room temperature, use blackout curtains to block out light, and minimize noise to promote better sleep quality.

Encourage Self-Soothing:

Gradually introduce self-soothing techniques. While it may take time for a baby to learn, providing opportunities for them to fall asleep independently can be beneficial in the long run.

Evaluate Daytime Naps:

Ensure your baby is getting enough daytime sleep. Overtiredness can make it more challenging for a baby to settle down at night. Establishing a consistent nap schedule can contribute to better nighttime sleep.

Monitor Awake Time:

Consider the amount of time your baby spends awake between naps and bedtime. Babies have varying tolerance for wakefulness, and adjusting their awake time can prevent them from becoming overtired.

Rule Out Underlying Issues:

If sleep challenges persist, it’s essential to rule out any underlying health concerns. Consult with your pediatrician to address issues such as reflux, allergies, or other conditions that may impact sleep.

Be Patient and Consistent:

Patience is key. Consistently applying chosen strategies over time is more likely to yield positive results. Keep in mind that sleep patterns can change as your baby grows and develops.

Consider Sleep Associations:

Evaluate whether your baby has developed sleep associations that may be hindering their ability to self-soothe. Gradually transitioning away from sleep props can encourage more independent sleep.

Seek Professional Advice:

If sleep difficulties persist or worsen, seek guidance from a pediatrician or a sleep specialist. They can provide personalized advice based on your baby’s unique needs and circumstances.

Strategies To Tackle Sleep Regression

Daytime Strategies for a Well-Rested Baby:

  • Soak up some sunshine: A solid foundation for good sleep begins in the morning. Expose your baby to natural daylight to help regulate their day-night cycle. The sunlight reaching the iris plays a role in setting the circadian rhythm, contributing to better nighttime sleep.
  • Exposure to Natural Light: Exposure to natural light during the day helps regulate circadian rhythms. Spend time outdoors or open curtains to allow sunlight into your home. This reinforces daytime wakefulness and nighttime sleepiness.
  • Breathe in fresh air: The outdoors offers a plethora of stimuli—sounds, sights, smells—that enrich your baby’s cognitive experiences. An intriguing study suggests that babies spending more time outdoors in the afternoon tend to enjoy improved sleep. Consider trying an afternoon nap outdoors in a stroller, a popular practice in Scandinavia. Ensure your baby is appropriately dressed and kept warm.
  • Promote Active Play: Engage your baby in age-appropriate play activities. Physical activity during the day contributes to better sleep at night. Tummy time, reaching for toys, and gentle exercises can be incorporated into your daily routine.
  • Engage their minds: These are the weeks of wonder, so stimulate your baby’s growing brain, potentially making them more ready for bedtime.
  • Explore:
  1. Tummy time
  2. Listening to classical music
  3. Dancing
  4. Reading vibrant books
  5. Simple games like peek-a-boo
  6. Singing
  7. Skin-to-skin contact
  • Communicate with your baby: mimic her actions; smile and gaze into her eyes. If you need to attend to chores, consider babywearing. All these forms of connection contribute to stimulating your baby’s brain.
  • Avoid any screen time for your little one: It has been linked to decreased sleep in babies and is detrimental to their developing brains!

Evening Strategies for a Peaceful Bedtime:

  • Establish a nightly routine: At this developmental stage, your baby is enhancing memory and recognizing patterns. Introducing a calm routine and fostering independent sleep associations is a beneficial approach. A bedtime ritual for your infant could involve:
  • Dim the Lights: Dim the lights in the evening to signal to your baby that bedtime is approaching. This helps regulate their circadian rhythm and prepares them for a restful night.
  • Limit Screen Time: Minimize exposure to screens, including TVs and tablets, at least an hour before bedtime. The blue light emitted from screens can interfere with the production of the sleep-inducing hormone melatonin.
  • Encourage Relaxing Activities: Engage in calming and soothing activities in the evening. Gentle massage, rocking, cuddling, or listening to soft music can create a tranquil atmosphere that promotes relaxation. Speaking softly to the baby while changing their diaper and dressing them.
  • Monitor Evening Feedings: Be mindful of evening feedings. Ensure your baby is well-fed before bedtime to prevent hunger disruptions during the night. However, avoid using feeding as the primary method to soothe your baby back to sleep. 
  • Encourage Self-Soothing Techniques: Gradually introduce self-soothing techniques in the evening. This can empower your baby to settle back to sleep during brief awakenings, promoting more independent sleep.

Optimize the Sleep Environment:

Create a comfortable and conducive sleep environment in the evening. This includes maintaining a consistent room temperature, using blackout curtains to block out light, and minimizing noise.

Pause for a Movement:

Pause for a moment when your baby wakes during the night, allowing her an opportunity to self-settle before immediately picking her up. Surprisingly, she might transition to the next sleep cycle independently.

Keep it quiet ( Shhh!):

Keep it quiet! During nighttime diaper changes or feedings, minimize play or excessive talking to avoid stimulating the baby’s brain, which can lead to increased wakefulness. Handle nighttime tasks efficiently and maintain a business-like atmosphere.

Consider a Dream Feed:

Before your bedtime, gently “wake” the baby for a feed, putting her back down to sleep. In a small study, this practice contributed to longer nighttime sleep durations.

Go With The Flow:

A relaxed approach is entirely acceptable. If you practice nursing on demand, there’s no need to change your routine. For co-sleeping parents, the side-lying breastfeeding position is an effective method to comfort the baby back to sleep while ensuring you catch some Zzz’s safely.

What to Do When Your Baby Still Won’t Sleep

If your baby is still having difficulty sleeping despite your best efforts, it can be a source of frustration and concern. Here are additional strategies to troubleshoot and address persistent sleep challenges:

Rule Out Underlying Health Issues:

If your baby’s sleep difficulties persist, it’s crucial to rule out any underlying health concerns. Consult with your pediatrician to address potential issues such as reflux, allergies, or respiratory problems that may be impacting sleep.

Monitor Sleep Environment:

Reassess the sleep environment. Ensure that the room is dark, quiet, and at a comfortable temperature. Uncomfortable bedding or sleepwear could also be contributing to sleep disturbances.

Evaluate Feeding Schedule:

Consider your baby’s feeding schedule. If they are still waking frequently for feedings, evaluate whether adjustments are needed. Gradually spacing out nighttime feedings can help encourage longer stretches of sleep.

Review Daytime Routine:

Examine your baby’s daytime routine. Ensure they are getting enough daytime sleep and that awake times are appropriate for their age. Overtiredness during the day can contribute to nighttime sleep challenges.

Continue Consistent Bedtime Routine:

Maintain a consistent bedtime routine. Predictable activities before sleep signal to your baby that it’s time to wind down. Ensure that this routine is soothing and conducive to relaxation.

Explore Sleep Training Options:

If your baby struggles with self-soothing, consider gentle sleep training methods. Gradual methods, such as the Ferber method or the Chair method, can help babies learn to fall asleep independently.

Limit Daytime Sleep Aids:

Be mindful of excessive reliance on sleep aids during daytime naps, such as swings or car rides. While these aids can be helpful occasionally, too much dependency might hinder independent sleep at night.

Stay Calm and Consistent:

Consistency is key. While trying new strategies, remain patient and stick to the chosen approach for a reasonable period before assessing its effectiveness. Consistent responses to nighttime waking help establish healthy sleep habits.

Consider Professional Help:

If sleep challenges persist and significantly impact your baby’s well-being and your family’s quality of life, consider seeking help from a pediatric sleep consultant or a sleep specialist. They can provide personalized guidance based on your baby’s unique circumstances.


In conclusion, the 4-month sleep regression is a challenging yet common phase in an infant’s development. By understanding the signs and implementing consistent strategies, parents can navigate this period with patience and help their little ones establish healthy sleep habits for the future. Click here if you are interested to read about 6 months sleep regression.


When does the 4-month sleep regression occur?

While labeled as the “4-month” regression, it typically occurs between 3 and 5 months of age, with most babies experiencing it around their fourth month.

How can I help my baby during the 4-month sleep regression?

Establish a consistent bedtime routine, encourage self-soothing, monitor awake time, optimize the sleep environment, evaluate the feeding schedule, and seek support. Patience and consistency are crucial during this phase.

Can I prevent the 4-month sleep regression?

Prevention is not possible as it’s a natural developmental phase. However, creating a consistent sleep routine early on may help ease the transition.

Is it safe to let my baby cry during the regression?

Approach this based on your parenting philosophy. Some sleep training methods involve controlled crying, but it’s important to choose an approach aligned with your comfort and your baby’s needs.

Should I consult a doctor during the 4-month sleep regression?

If you have concerns or if sleep disturbances persist, consulting with a pediatrician can provide reassurance and help rule out any underlying health issues.

Can 4-month sleep regression affect my baby’s development?

While it may temporarily disrupt sleep, the 4-month sleep regression generally does not have long-term effects on a baby’s development. Ensuring a supportive sleep environment is essential for overall well-being.

How can I calm my 4-month-old during sleep regression?

Calming your 4-month-old during sleep regression involves establishing a consistent bedtime routine, optimizing the sleep environment, encouraging self-soothing techniques, and offering comfort during night wakings. Patience, consistency, and seeking support from a partner or family can also contribute to a more peaceful sleep experience.

What to do if 4-month sleep regression won’t go away?

If the 4-month sleep regression persists, consider reassessing and adjusting your baby’s sleep routine. Consult with a pediatrician to rule out any underlying health issues. Explore additional strategies such as sleep training methods, maintaining consistency, and seeking guidance from a sleep specialist if needed.

How do you break a baby’s sleep regression?

Breaking a baby’s sleep regression involves implementing a consistent bedtime routine, promoting self-soothing techniques, monitoring awake times, optimizing the sleep environment, and evaluating the feeding schedule. Introducing these strategies gradually and remaining patient can help your baby transition out of the sleep regression phase.

Do babies wake up screaming during 4-month sleep regression?

While not all babies wake up screaming, increased night awakenings, fussiness, and difficulty falling back asleep are common signs of the 4-month sleep regression. Providing gentle comfort, avoiding overstimulation during night wakings, and maintaining a calming sleep environment can help soothe your baby during this phase. If concerns persist, consulting with a pediatrician is advisable.

Emiley Walker Author & Writer | Parenting and BabyCare at Mamaadoptation About I'm a passionate writer committed to using storytelling to support and uplift families on their fostering and kinship care journeys. At Mama Adoption, I create engaging content that empowers parents and caregivers navigating the joys and challenges of raising amazing children. Expertise Childcare Parent coaching Parenting Attachment parenting Parent-child Relationships Baby Products Newborn Baby Knowledge of different parenting approaches (e.g., authoritative, permissive, authoritarian) Strategies for managing and modifying children's behavior communication techniques Understanding child psychology Specialized knowledge in supporting children with disabilities Highlights Certified in Family dynamics, Parenting guide, Effective communication skills. Education Emily Walker holds a Master's degree in parenting guidelines from Air university where she cultivated her expertise in understanding child development, effective communication, and family dynamics. Her academic journey ignited a lifelong passion for unraveling the complexities of parenting and helping others on their parenting journeys. Experience Emily Walker's professional journey is marked by a wealth of experience: Nurse (RN) - Pediatrics or Mother-Baby Unit Babysitter Authorship: Emily has authored numerous articles, essays, and books on parenting guidelines, all crafted with a blend of academic knowledge and practical wisdom. Parenting Workshops: She has conducted workshops and seminars, both online and in-person, providing parents with actionable tools and strategies. Consulting: Emily has worked as a parenting consultant, offering personalized guidance to families facing unique challenges. Media Contributions: Her insights have been featured in various publications, including parenting magazines and television programs. Emily's Approach to Parenting: Emily advocates for: Positive Discipline: Promoting non-punitive methods for teaching and guiding children. Open Communication: Fostering open and respectful communication within families. Child-Centered Parenting: Prioritizing the well-being and development of the child while supporting parents in their roles. Thank you for visiting Emily Walker's author page. Join her on a journey of discovery and empowerment as she guides you through the fascinating world of parenting guidelines. Together, let's nurture the next generation with love, knowledge, and understanding.

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