11 minute readWhat is sleep regression?
Sleep regression describes the period of time, which usually begins around 3-4 months, when a baby’s sleep architecture changes and their sleep cycles mature to become more “adult-like”. During this transition, your baby’s sleep pattern may temporarily become disrupted and more erratic. For example, your baby might:
Struggle to get to sleep.
Wake frequently in the night, seemingly at random.
Take shorter naps, or skip naps altogether.
Become fussy during bedtime.
Frustrating? Yes. Worrying? Perhaps. But just remember, while sleep regression signals a permanent change in your baby’s sleep behavior, the period of disruption is usually temporary. And however troublesome it may seem, this sleep “regression” is actually a positive sign that your baby is growing and developing.
Truthfully, it’d be better to call this period a sleep progression, given the close link to physical, cognitive, and emotional development.
When does sleep regression start?
If you’re a new parent, you’ve likely been warned about the perils of the 4-month sleep regression. This is one of the most well-known and challenging (eek!) phases of your baby’s development, and typically occurs around 3-4 months of age, as your little one transitions from their newborn sleep cycle to a more “adult-like” snoozing pattern.
During the 4-month sleep regression, your baby’s sleep patterns may be a little all over the place — which often translates to more 3AM wake-up calls and trouble settling them back down once they’re awake. But it’s important to remember that this is actually an important developmental stage, and signals your baby establishing a more consistent sleep-wake cycle.
Signs of the 4-month sleep regression:
Increased night wakings.
Crying or fussiness around bedtime.
Shorter naps.
Difficulty falling asleep.
A reduction in overall sleep.
What to do during the 4-month sleep regression:
Stick to a regular bedtime routine to help your baby recognise when it’s time to sleep.
Make sure your baby’s room is quiet, dark, and set to a comfortable temperature.
Avoid overstimulation before bedtime, and focus on calming activities like a bath or a story.
Encourage self-settling by putting your baby down when they’re drowsy but still awake.
Be mindful of overtiredness, as it can make it harder for your baby to sleep.
Be patient — remember, it may take time for your baby to adjust to this developmental shift.
How long does the 4-month sleep regression last?
Though it can vary widely from one tot to the next, sleep regression usually lasts between 2 and 6 weeks. The duration of your baby’s sleep regression can depend on several factors, including their age, general temperament, and any developmental milestones they’re currently going through.
Not all babies experience sleep regression in the same way, and believe it or not, a rare few (with some very lucky parents) skip the sleep regression phase altogether!
When might other sleep disturbances occur?
3 months of age
While not all babies experience sleep regression this early on in life, it’s not uncommon for parents to notice changes in sleep at this age. During this time your little one may spend more time awake during the day and show signs of increased awareness of their surroundings.
Common disturbances include:
More frequent night wakings.
Increased hunger.
Shorter naps or difficulty napping.
What to do to minimize disturbances:
Continue to follow a consistent sleep routine.
Offer more frequent feedings if your baby seems hungry.
Be patient as your baby adjusts to their growth spurt.
6 months of age
By the time your baby reaches 6 months of age, they’re probably getting up to all sorts — rolling over, sitting up, and maybe even eating solid food. But with all these new skills comes lots of excitement and frustration, and this can — you guessed it — cause all kinds of nighttime disturbances.
This is also typically when your baby’s primary teeth start to emerge (although this can occur earlier in some infants), with teething pain often disrupting your baby’s sleep around the 6-month stage and beyond — although some don’t get their teeth until much later than this.
Common disturbances include:
Waking up more frequently at night, sometimes to practice new skills.
More active and restless sleep.
Increased crying or fussiness (often due to teething).
What to do to minimize disturbances:
Create a calm, quiet environment for sleep to help your baby wind down.
Give your baby plenty of opportunities to practice new skills during the day.
Stay consistent with your sleep routine.
8 months of age
Coinciding with major milestones like crawling and pulling up to stand, this stage of your little one’s sleep development can be pretty turbulent. Separation anxiety may occur during this age too, due to your baby developing something called object permanence — the understanding that objects and people still exist even when they’re hidden or out of sight.
Common disturbances include:
Separation anxiety causing difficulty at bedtime.
Increased mobility leading to restlessness in the crib.
More frequent wakings.
What to do to minimize disturbances:
Reassure your baby with your presence but avoid creating new sleep associations (such as always rocking to sleep).
Stick to a consistent nap schedule, as overtiredness can worsen night wakings, but make sure the schedule is age appropriate.
Allow for extra soothing and comfort if your baby is experiencing separation anxiety.
12 months of age
At 12 months of age — or 1, if you like — milestones like walking or talking are bound to provide plenty of excitement for you and your little one. This is also a time when many parents start to transition their baby to a single-nap schedule, and these two factors have the potential to affect sleep.
Common disturbances include:
Increased difficulty falling asleep.
Waking up more often at night.
Resistance to naps or difficulty adjusting to a one-nap schedule.
What to do to minimize disturbances:
Maintain your baby’s usual bedtime routine.
If your baby is resisting naps, try to extend wake windows slightly without overtiring them.
Be patient as they adjust to new physical and cognitive skills.
18 months of age
All of the excitement (and stress) brought on by your baby reaching the toddler stage can cause a variety of nighttime disturbances. A growing sense of independence, coupled with teething (your baby’s canine teeth often emerge between 16 and 22 months) and an increased likelihood of separation anxiety, can add an extra layer of challenge to their sleep routine.
Common disturbances include:
Increased tantrums or resistance at bedtime.
Waking up more frequently at night.
Teething discomfort affecting sleep.
What to do to minimize disturbances:
Keep a consistent routine but be flexible when needed to accommodate teething pain (this should only affect sleep for 3-7 days).
Offer comfort, but try not to introduce new sleep crutches (e.g. letting them fall asleep in your arms every night).
Stay calm and consistent in your approach to sleep training.
A word on healthy sleep habits
As much as we’d love it to be the case, there’s no magic solution to sleep regression — but there are plenty of things you can do to minimize its effect.
For starters, try to stick to a bedtime routine. Babies thrive on routine, and by keeping a predictable pre-sleep ritual — think a warm bath and a classic lullaby or two — you’re creating signals that your little one will quickly begin to associate with sleep.
A regular bedtime is important, too. If you’re able to, putting your baby to sleep at the same time every night will help get their body into a rhythm, making it much easier for them to drift off.
Take it from us: blackout curtains are your little one’s best friend. The darker you can make their room, the better. There’s also some evidence that white noise machines may help babies sleep faster, but if you do choose to use one, keep the volume to a sensible level!
Self-settling is important, too. Instead of dashing in to tend to them as soon as you hear that all-too-familiar wailing sound, give them a few minutes to settle on their own. This is a gradual process, of course, but by giving them a little space to figure things out on their own, you’re helping to develop their sense of independence, eventually leading to fewer late-night disturbances.
And another helpful tip is to put your baby down drowsy but still awake. It teaches them to fall asleep on their own, rather than relying on you to doze off. If they wake up in the middle of the night (which is completely normal), they'll be more likely to settle themselves back to sleep without needing your help.
Toddler sleeping habits
Babies are one thing, but toddlers can be another level of unruly when bedtime rolls around. Curiosity combined with endless energy and a penchant for pushing boundaries isn’t exactly a recipe for bedtime success, but as with babies, the twilight troubles can be helped! Toddler sleep routines are notoriously tricky to tame, but it can be done.
As we mentioned earlier, consistency is your best friend here. Toddlers thrive on routine, so having a predictable bedtime ritual is essential. Whether it's reading their favorite book, snuggling up with a soft toy, or singing a familiar lullaby, sticking to the same steps every night helps solidify that the time for play is over, and now it’s time to get some Zzzs.
It’s also important to be mindful of your toddler’s energy levels leading up to bedtime. Avoid overly stimulating activities in the hour before bed — no running around or screen time. Instead, opt for calm, quiet activities like coloring or playing with blocks.
Creating a soothing sleep environment is just as crucial for toddlers as it is for babies. Think dim lighting, cozy blankets, and a cool, quiet room. Some toddlers might even appreciate a nightlight if they're feeling a little wary of the dark.
If your toddler resists bedtime (as they often do), it can help to give them a bit of control. Offering them simple choices like which pajamas to wear or which book to read allows them to feel empowered and more cooperative when it’s time to settle down. Keep bedtime positive, but stay firm — they’ll quickly learn that while bedtime might not be negotiable, it doesn’t have to be a battle either.
Sleep regression is an unavoidable reality for many parents, but it’s important to remember two things: it’s a perfectly natural part of your baby’s development, and it won’t last forever, but it is a permanent change in how your baby sleeps. This might not bring comfort when your little one is waking for the third time during the night, but by understanding sleep regression and what it typically involves, you can help alleviate your baby’s (and your) sleep difficulties.
Sleep regression FAQs
Do sleep regressions happen to all babies?
Most babies experience a sleep regression at around the 4-month stage. Sleep regression typically happens because of developmental milestones, but each baby is unique — some may experience a more obvious regression than others, while some may show no signs of sleep regression at all.
Is there anything I shouldn't do during baby’s sleep regression?
During your baby’s sleep regression, it’s important not to introduce bad habits that could be hard to break later. Avoid completely changing your child’s sleep routine or relying too heavily on methods like feeding or rocking your baby to sleep every time they wake.
Stick to your usual bedtime routines, as this reinforces healthy sleep habits. Also, try to maintain consistency with their sleep environment — a dark, quiet, and calm space helps your baby associate their crib or bassinet with sleep.
Should I let my baby “cry it out” during sleep regression?
The “cry it out” method is a personal choice, and some parents find it effective. However, when sleep regression occurs, your baby might need a little more comfort than usual, given all the developmental changes they’re undergoing. Instead of letting them cry for long periods, consider a gentler approach where you check in after short intervals.
What is the 3-minute rule?
The 3-minute rule is a strategy used in sleep training where you allow your baby to fuss for 3 minutes before going in to soothe them. This can help teach them to self-settle while still offering reassurance. The goal is to gradually increase the time between check-ins, helping them learn to fall asleep on their own.
Reviewed by Sleep Consultant, Rosey Davidson in December 2024.