All about the 4-month sleep regression
WHOA. That’s a big word. REGRESSION. The widely used phase “4-month sleep regression” is used to describe the period of massive growth and transition that occurs around 4 months of age that oftentimes affects sleep. I think that words have a huge impact. They can affect our moods about certain situations and things and, for that reason, it is important to me to be mindful of this when working with my clients through tougher sleep challenges. Let’s demystify this scary-sounding baby season.
What is it?
Let’s start by unpacking what the 4-month sleep regression is and why it occurs. During the first 3 months of life, we consider babies to be in their “4th-trimester”. This means that they are so developmentally new that the main focus during these months is to feed, and cuddle, and love on them as much as possible as we get to know them. The sleep cycles of these babies are very different than adults. Instead of cycling between 4-5 phases of sleep, newborns cycle through two, REM (rapid eye movement) and NREM (non-rapid eye movement). Since their brains are so immature, they don’t have a strong circadian rhythm yet- this doesn’t begin to set until around 3-4 months (and this is the ideal age to start sleep training). Once babies are at that 3-4 month mark, their circadian rhythm starts to set and they start expanding their sleep cycles and move toward cycling through 4-5 instead of just 2. As a result, they are spending more time coming in and out of more wakeful sleep (e.g. REM sleep) and this can lead to more full wakings and babies looking for their parents to help them back to sleep. (“Wait, mom why am I awake??”) Other possible contributing factors are:
Transition out of the swaddle
Growth spurt and related hunger increase
Becoming more aware of the environment around them
Sensitive to light and temperature
Aware of their own ability to vocalize needs/parents response
What can we do about it?
Thankfully a lot! Knowledge is power friends. I get asked all the time: “when is the ideal age to sleep train?”- if I had to pick an age, it's now. Between 4 and 6 months provides a sweet spot to foster the skills of falling and getting back to sleep INDEPENDENTLY. What do I mean by independently? Without any sleep crutches. (I.e. rocking, movement, your constant presence.) We want to empower our little loves with the skills they need to be able to be comfortable and calm when they are falling asleep and be able to maintain a healthy sleep throughout the night or nap. (And nip any bad habits in the bud.)
So let’s get to it.
Sleep MASTER-PLAN to combat the 4-month sleep regression:
Ensure full feeds during the day (no snacking!!)
White noise machine in baby’s room
Get outside every day- preferably before each nap!
Make sure baby’s room is a dark, calm space and is an obvious contrast to “awake spaces”.
Decide your stance on sleep training and go for it!! Commit to a FLEXIBLE (but reliable) routine for your family and stick to it! (Absolutely no judgement here, do what’s best for you and your kiddo.)
EAT, PLAY, SLEEP schedule
Consistent nap and bedtime routine (yes, even babies this young start to recognize a routine!)
Seek support (a partner, nanny, parent, or postpartum professional (hint, hint: a sleep consultant!!). Tap out Mama and Papa, you weren’t meant to do this all alone.
