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Just when you thought your baby's sleep had settled into a predictable routine — maybe they even started sleeping through the night — they suddenly seem to reverse all progress. Now they wake up almost every hour, and you're feeling frustrated and so, so tired.
This 4-month sleep regression, as it's commonly called, happens due to a combination of rapid physical growth and brain development that occurs somewhere around 4 months of age.
Signs your baby has entered the 4-month sleep regression include:
You might notice these changes in your baby as early as 3 months, or closer to their fifth month — and this sleep regression can last up to six weeks, according to some parents.
If you're already sleep deprived, six weeks may feel like an eternity. Read on for eight strategies that can help make this phase easier on you and your baby, as well as when to contact your pediatrician about sleep-related concerns.
During this time of rapid development, your baby works hard to reach milestones like rolling, grabbing, and making new sounds.
You can promote your baby's development by helping them practice new skills with tummy time — at least 60 to 90 minutes daily — and talking to them throughout the day about what's happening around them.
Making sure they have time to play and experience new sights and sensations can also help wear them out if you're having trouble getting them to sleep. You can also help stimulate your baby's fast-developing brain with activities like:
Alternatively, too little sleep can also cause your baby to become overtired, making it harder for them to sleep at night. Babies 3 to 6 months old tend to sleep around 15 hours per day — about 9-10 hours at night, and the other four to five hours during naps.
"A 4-month-old baby should be given the opportunity to nap every 1.5 to 2 hours," says Dr. Charissa Chamorro, a private practice sleep consultant and clinical psychologist.
A baby who gets enough sleep during the day is more likely to sleep soundly at night, she says.
Some babies are harder to put to sleep than others. If your baby routinely fights sleep, try:
The 4-month sleep regression can happen alongside a growth spurt — and of course, growing can make your baby hungrier than ever, which can lead to more nighttime wakings.
Feeding your baby as often as possible during the day may help cut down on hunger at night. Just keep in mind your baby likely isn't ready to drop night feeds altogether: At 4 months old, a baby typically needs about four to six ounces of milk every three to five hours.
Still, you may be able to minimize night feeds by feeding every three hours during the day and aiming for a four- or five-hour gap between feedings at night. This tactic may prove especially helpful if your baby still wants to eat every two hours.
Before 4 months of age, babies aren't ready for a bedtime routine because they need to eat and sleep around the clock. But at around 4 months old, you can start establishing a clear and consistent nighttime routine that ends with something like a kiss or goodnight phrase rather than feeding, Chamorro says.
"This will become your baby's cue for sleep," she says — and establishing a positive nighttime routine could help reduce nighttime wakings.
Dr. Victoria Regan, a pediatrician at Children's Memorial Hermann Hospital in Houston, Texas, suggests your routine could include:
Around the time of the 4-month sleep regression, you can move feedings to the beginning of your baby's bedtime routine. This can help them fall asleep more easily — and stay asleep longer — since they won't associate feeding with sleep, Chamorro says.
If baby wakes up after an hour or two, you may be able to soothe them back to sleep without feeding by:
Soothing without feeding can help weaken the association between nighttime wakings and feeding, which may eventually help your baby sleep more soundly.
Some parents swear by sleep training, while others find that safe co-sleeping helps everyone in the family get more rest.
If one sleep situation doesn't seem to work you can always reevaluate your options:
It might go without saying, but it's not always possible to "sleep when the baby sleeps." Still, snatching extra windows of time to sleep where you can may help take the edge off of your exhaustion.
Some ideas for getting extra ZZZs:
The 4-month sleep regression can lead to serious sleep deprivation, especially when it doesn't resolve in a couple weeks. Chronic sleep loss can cause emotional and physical health concerns, including:
Practicing good self-care can help reduce the impact of sleep loss until your baby's sleep evens out. Eating well, spending time with friends, and engaging in mindful movement each day can all make a difference, Chamorro says.
If you experience persistent sadness or anxiety, Chamorro also recommends connecting with a therapist. "A trained mental health professional can help you develop more coping strategies and can also provide you with a place to process all of the challenges and joys that come with parenthood," she says.
It's natural for babies to experience many changes in their sleep patterns during their first year of life. In addition to sleep regressions, teething, growth spurts, and schedule changes can all disrupt your infant's sleep.
You'll probably discuss sleep at each well-child visit with your pediatrician, Regan says.
"Don't be afraid to address your concerns in detail at these visits," she says, adding that you may want to check in with your pediatrician if you notice the following changes:
Your pediatrician can help pinpoint potential causes of sleep issues, including teething, sleep apnea, or illness. They may also recommend working with a sleep consultant who can help you tackle difficult-to-solve sleep issues brought on by the 4-month sleep regression.
The 4-month sleep regression can pose a significant challenge to any parent, and it's natural to feel overwhelmed during this time.
"It can feel so difficult in the moment, but remind yourself that it is normal and temporary. The most important thing you can do is to connect with others so you are not going through it alone," Chamorro says.
Even through these seemingly sleepless nights, your baby is likely getting plenty of rest and doing plenty of growing, too. Try taking as many opportunities to sleep as you can and remember that eventually, both of you will eventually sleep through the night again.