If your baby was sleeping well and suddenly starts waking every hour, it can feel like a major setback. Nights that once felt peaceful may now be filled with crying, shorter naps, and frequent wake-ups. Around four months, many babies go through this phase, known as the 4-month sleep regression.
The good news is that this phase is completely normal, temporary, and actually a positive sign that your baby is growing and developing just as they should.
In this guide, we’ll cover what the 4-month sleep regression is, why it happens, and how to handle it while supporting your baby’s sleep.
What Is the 4-Month Sleep Regression?
The 4-month sleep regression is a normal, temporary change in your baby’s sleep that usually happens between 3 and 5 months old.
Before this stage, newborns sleep in short, less organized cycles. Around four months, their brains develop more adult-like sleep patterns, moving between light sleep → deep sleep → light sleep (Ref. NCBI-2017, Ref. NCBI-2011 & 2009).
This change is an important milestone, but it can also bring some challenges, such as:
- Babies spend more time in light sleep, leading to frequent wake-ups.
- Naps may become shorter and less predictable.
- Your baby may need extra help to settle back to sleep.
These changes can be frustrating—but they are a sign your baby’s brain and body are developing normally.
Note: After the 4-month sleep regression, the 6-month sleep regression may occur, with new skills like rolling, sitting, and babbling temporarily disrupting sleep.
How long does the 4-month sleep regression last?
Every baby is different, so the length of the 4-month sleep regression can vary. Some sleep disruptions—like waking at night or taking shorter naps—are simply part of normal development and often improve on their own within a few weeks.
Other sleep challenges happen when your baby depends on external help to fall asleep, such as feeding, rocking, or being held. In these cases, sleep issues may last longer until your baby learns to self-soothe and connect sleep cycles independently. This is a skill that develops over time, with gentle guidance and consistent routines from caregivers.
The good news? Even if the sleep regression feels tough right now, most babies gradually build healthy sleep habits with the right support, helping nights—and naps—become more predictable in the weeks ahead.
Red More: Sleep Regression in Babies: Why It’s a Sign of Progress (and How to Celebrate It)
Signs Your Baby Is Experiencing the 4-Month Sleep Regression
Here are the most common signs of the 4-month sleep regression.
- Frequent night wakings – Your baby might wake every 1–2 hours instead of sleeping 4–6 hours.
- Shorter naps – Naps may shrink from 1–2 hours to just 20–40 minutes.
- Trouble falling back asleep – Your baby may need rocking, feeding, or soothing each time they wake.
- Extra fussiness – Crankiness, clinginess, and trouble settling become more noticeable.
- Changes in feeding – Some babies want to feed more often; others feed less because they’re overtired.
- New movements – Rolling, kicking, or restlessness in the crib may appear.
- Bedtime resistance – Your baby might cry more at night or fight sleep even when tired.
👉 If you see several of these signs together, it’s likely your baby has entered the 4-month sleep regression.
Why Does the 4-Month Sleep Regression Happen? (The Science Explained)
If you’re asking, “Why isn’t my baby sleeping?” don’t worry—night wakings are often a sign of healthy growth and development. Common reasons include (Ref. NCBI-2017, NCBI-2018):
- Sleep Cycle Maturation: Around 4 months, babies develop adult-like sleep cycles—light sleep → deep sleep → light sleep—which means more chances to wake up fully at night.
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Developmental Milestones: Rolling, crawling, or reaching new skills can temporarily disrupt sleep.
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Growth Spurts: Rapid growth can increase hunger and fussiness at night.
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Teething: New teeth can cause discomfort and restlessness.
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Illness or Discomfort: Even mild colds or fevers can lead to more wake-ups.
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Environmental Changes: Travel, new routines, or overstimulation can affect sleep.
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Separation Anxiety: Waking for comfort is a sign of strong emotional bonds.
While you can not stop the regression, you can help your baby (and yourself) cope better. Here are practical solutions parents find most effective:
Maintain a Consistent Bedtime Routine
During the 4-month sleep regression, a steady bedtime routine is your secret weapon. Put your baby to bed at the same time each night, include calming activities like a
Warm bath → Pajamas → Feeding → Story → Lullaby → Sleep
Why it works:
- Predictable cues help your baby’s brain associate certain activities with sleep.
- Short, calm routines reduce stimulation and prepare your baby physically and mentally for rest.
- Keeping the order and timing consistent every night makes your baby feel safe.
Encourage Self-Soothing
Learning to fall asleep independently is a key skill.
How to do it:
- Place your baby in the crib drowsy but awake.
- If they fuss, use gentle techniques like patting, shushing, or briefly rubbing their back instead of immediately picking them up.
- Avoid always rocking or feeding to sleep so they learn to fall asleep on their own.
Why it works:
- Babies gradually learn that the crib is a safe place to fall asleep on their own.
- Self-soothing reduces frequent night wakings in the long term.
Manage Hunger During Growth Spurts
Growth spurts increase caloric needs, which can disrupt sleep.
How to manage:
- Offer extra feeds in the evening or before bedtime.
- Introduce age-appropriate solids if recommended by your pediatrician.
Why it works:
- Ensures your baby is not waking from hunger.
- Helps them sleep longer stretches during the night.
Reduce Overstimulation Before Bed
Overstimulation can make it hard for your baby to wind down.
Strategies:
- Engage in quiet play in the evening.
- Dim the lights or use soft colored lights (like blue or pink) and avoid screens before bedtime.
- Limit noisy or highly stimulating activities before bedtime.
Why it works:
- Calms your baby’s nervous system.
- Signals to the brain that it’s time to transition into sleep.
Comfort During Teething or Illness
Discomfort from teething or mild illness can cause extra wake-ups.
Tips:
- Use teething rings or chilled toys to soothe sore gums.
- Offer brief extra comfort, like rocking or gentle patting.
- Consult your pediatrician if the discomfort seems severe.
Why it works:
- Provides reassurance and reduces stress for the baby.
- Prevents the association of sleep with pain or discomfort.
Create a Sleep-Friendly Environment
Your baby’s surroundings significantly impact sleep quality.
Key elements:
- Keep the room dark, quiet, and cool (20–22°C / 68–72°F).
- Use white noise or soft lullabies to mask household sounds.
- Ensure a firm mattress with no loose blankets or pillows for safety.
Why it works:
- Minimizes disturbances that can trigger night wakings.
- Promotes longer, more restorative sleep.
Transition Out of the Swaddle (If Needed)
Around 4 months, many babies start rolling.
Action steps:
- Stop swaddling immediately once rolling begins.
- Let your baby’s arms and legs move freely.
Why it works:
- Reduces the risk of suffocation.
- Supports self-soothing and safe sleep habits.
Balance Daytime Naps
Too little nap time can make your baby overtired, while too much can delay or shorten nighttime sleep. Naps should be just right.
Guidelines for 4-month-olds:
- 3–4 naps per day: Spread throughout the day to prevent overtiredness.
- Wake windows of about 1.5–2 hours: This is the optimal amount of time your baby can stay awake before needing another nap.
Why it works:
- Prevents overtiredness: An overtired baby may be fussy and resistant to bedtime.
- Supports restorative sleep: Properly timed naps ensure your baby gets enough total sleep across 24 hours, which helps growth, brain development, and mood regulation.
Share Responsibilities
Broken sleep can be exhausting for parents.
How to manage:
- Alternate nighttime duties with a partner, family member, or caregiver.
- Take shifts to ensure both parents get rest.
Why it works:
- Reduces caregiver fatigue.
- Helps maintain a calm, consistent approach to sleep training.
Read More: Gentle Sleep Training (0–3 Years): Calm and Restful Nights with Expert-Backed Methods
How much sleep does a 4-month-old need?
At 4 months, most babies need around 14.5 hours of total sleep in a 24-hour period. This usually includes:
- 10–12 hours at night, often broken up by 1–3 feedings
- 3.5–4.5 hours during the day, spread across 3–4 naps
Keep in mind, every baby is different! Some may need slightly more or less sleep. Pay attention to your little one’s mood, alertness, and energy levels to see if they’re getting enough rest.
4-Month-Old Sleep Chart (Typical Schedule)
Time of Day Sleep Duration Notes
Morning Nap 1–1.5 hours Usually the first nap of the day
Midday Nap 1–1.5 hours Helps prevent overtiredness
Afternoon Nap 1–1.5 hours Optional, depending on baby’s needs
Early Evening Nap 30–45 minutes Short “top-up” nap before bedtime
Nighttime Sleep 10–12 hours total Often interrupted by 1–3 feedings
Tips for using the chart:
- Watch your baby’s sleep cues—yawning, rubbing eyes, or fussiness indicate readiness for sleep.
- Keep naps and bedtime consistent to help build healthy sleep habits.
- Use the chart as a flexible guide, not a strict schedule—every baby is unique!
Can You Sleep Train During the 4-Month Sleep Regression?
This stage is actually a good time to start gentle sleep training—helping your baby learn healthy sleep habits gradually and compassionately.
Key points for gentle sleep training during this phase:
- Be patient and realistic: Progress may be slower during the regression. Celebrate small wins, like even short stretches of independent sleep.
- Stick to consistent routines: Maintain predictable bedtime rituals, nap times, and soothing cues to help your baby feel secure.
- Focus on gentle techniques: Methods like Pick-Up/Put-Down, the Eat → Play → Sleep rhythm, womb-like comfort, responsive fading, the Chair Method, or using a lovey for comfort all encourage self-soothing without causing stress.
- Follow your baby’s cues: Watch for signs of tiredness or overstimulation and adjust your approach accordingly.
💡 Bottom line: Gentle sleep training can be started during the 4-month sleep regression. With consistency, patience, and a supportive environment, your baby can gradually learn to self-soothe and enjoy more restful sleep—even during this temporary phase.
Read More: Gentle Sleep Training Guide (0–3 Years).
Self-care Tips for Tired Parents
These parent self-care tips can help you stay energized and reduce stress:
- Nap when your baby naps – even short rests boost energy.
- Accept help from others – partners, family, or friends can share responsibilities.
- Eat nutritious meals and stay hydrated – quick snacks and water keep energy levels up.
- Take mini mindfulness breaks – deep breaths, stretches, or short walks refresh your mind.
- Set realistic expectations – focus on your baby’s well-being and your own rest.
- Connect with other parents – share experiences and support for reassurance.
💡 Remember: Prioritizing your own sleep, nutrition, and mental health isn’t selfish—it’s essential. A well-rested parent is better able to soothe and support their baby through challenging sleep phases.
What NOT to Do During Sleep Regression
- Frequent schedule changes: Constantly shifting bedtime or naps confuses your baby.
- Comforting every cry: Rocking or feeding every time stops them from learning to self-soothe.
- Overstimulation before bed: Too much play, bright lights, or screens makes it harder to wind down.
- Skipping naps: Missing daytime sleep can lead to overtiredness and more night waking.
- Forgetting it’s temporary: Sleep regression is normal and short-term—don’t stress or change routines unnecessarily.
- Ignoring the environment: Noisy, bright, or warm rooms can disrupt sleep.
Read More: Science-Backed Blueprint for Child Sleep Problems: Causes, Solutions & Tips
When to Seek Professional Help
Most babies adjust naturally, but call your pediatrician if: (Ref. NCBI-2007, 2024, 2012)
- Severe sleep disruption: Your baby is not sleeping at all, during the day or night.
- Excessive crying: They cry constantly and cannot be comforted.
- Feeding problems: Refusing feeds, poor intake, or weight loss.
- Unusual symptoms: Difficulty breathing, persistent fever, extreme lethargy, or unusual movements.
- Persistent sleep issues: Night wakings or short naps continue for several weeks despite consistent routines.
- Behavioral changes: Sudden irritability, inconsolable fussiness, or dramatic mood swings.
- Parental concern: You feel overwhelmed, anxious, or unsure about safe sleep practices.
Read more: Decoding the Red Flags in Your Child’s Sleep
Frequently Asked Questions (FAQ)
Is the 4-month sleep regression the worst?
Many parents think so because it’s the first big change. Later regressions (like 8 or 12 months) often feel easier once you know what to expect.
Can I start sleep training during the regression?
Gentle sleep training methods may be introduced if your baby is ready, but some experts recommend waiting until the regression passes.
Will my baby go back to sleeping through the night?
Yes! With consistency and patience, most babies adjust within a few weeks.
Can I prevent the 4-month sleep regression?
No, because it’s developmental. But you can reduce its impact by setting good routines early.
What if my baby still isn’t sleeping well after 2 months?
Persistent issues may need evaluation by a pediatrician or sleep consultant.
Conclusion
The 4-month sleep regression is normal, temporary, and a positive developmental milestone. Frequent night wakings, shorter naps, and fussiness show that your baby’s brain and body are learning new skills and adjusting to more mature sleep cycles.
To support your baby:
- Maintain consistency, patience, and a calm bedtime routine.
- Encourage self-soothing.
- Keep balanced naps and a sleep-friendly environment.
- Trust your instincts and seek guidance if unusual symptoms persist.
With these strategies, both you and your baby can navigate this phase confidently—turning temporary disruptions into opportunities for healthy sleep habits.
Read More: Toddler Sleep Regression: How Neuroscience Can Help Your Child Sleep Better
References
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