The 4 Month Sleep Regression: What It Is & How to Support Your Baby
- Nicole Jayawickreme
- Nov 5
- 3 min read
The 4 month sleep regression is one of the most talked about phases in a baby’s first year and for good reason. Sleep can suddenly change, night wakes can peak, naps can become short, and what once felt predictable can feel messy and confusing overnight.
But although it’s called a “regression” it’s actually a permanent developmental progression.
What is the 4 month sleep regression?
Around 4 months of age, your baby’s sleep structure changes. Their sleep cycles mature and begin to look more like an adult’s cycle which means lighter stages of sleep, deeper sleep, and more frequent transitions between each.
This means:
babies can wake every 2–4 hours overnight
naps may suddenly shorten to 20–45 minutes
settling to sleep can feel harder
previously “easy” sleepers can suddenly need more help
This isn’t your fault, and nothing is “wrong” with your baby. Their brain is growing rapidly and sleep needs to reorganise to match.
Why do some babies struggle more?
Many babies at this age rely on parent-assisted settling (being fed to sleep, rocked, held, contact napped, etc.). When sleep cycles mature, babies wake more between cycles and if they haven’t yet learned how to resettle themselves, they naturally call for help.
This is why the 4 month sleep regression can feel so intense.
What can parents do to help their baby?
You absolutely don’t need to force sleep training but this is an ideal window to gently support more independent sleep skills.
Here are supportive, responsive strategies that help:
1. Practise putting baby down awake for at least one nap a day
This builds the skill of falling asleep in the cot, which helps them link cycles later.
2. Try a short, predictable bedtime routine
A simple wind-down that is the same every night signals what is coming next.
Example: bath → pyjamas → feed → short cuddle → song → sleepy phrase → into bed awake
3. Use age-appropriate awake windows
Overtiredness makes sleep more fractured. Most 4 month olds do well with 2 hours awake between naps.
4. Support them through resettling
You do not need to leave them to cry. You can comfort with touch, voice, shushing, or brief pick-up-put-down support.
What was your experience like during the 4 month sleep regression?
It was a huge challenge, we really struggled with sleep
It was tough at first, but things eventually settled
It didn’t impact us too much, surprisingly smooth!
We have not gone through it yet
This phase DOES pass
The 4 month sleep regression is a milestone not a backward step. With gentle practice, patience, and consistency, your baby can and will find a new rhythm.
If you’re in this phase right now hang in there, know you're not alone and help is available. This is your baby learning how to sleep in a whole new way.
If you feel the 4 month sleep regression has passed but sleep still doesn’t feel settled yet, please know you’re not alone. I’m here to support you. If you’re wanting guidance on where to begin and how to start moving toward better sleep, you’re welcome to reach out.
Are you ready to say goodbye to sleepless nights? Book your in-home sleep consultation today and let’s work together to create peaceful nights and well-rested days for your family.
Nurture Home's two-week sleep program provides overwhelmed and exhausted parents with a more thorough, hands-on, and holistic approach that offers personalised in-home sleep training and observation of your child as they settle so you can get direct support, better sleep, and the opportunity for immediate adjustments and feedback.
Nicole Jayawickreme
Certified Baby Sleep Consultant and Registered Nurse (Neonatal Intensive Care)
I’m a certified sleep specialist, neonatal intensive care nurse, wife and a mother of 3 beautiful little children. I know first hand how important sleep is and I am here to help you and your family with my sleep programs so that you all can thrive.
I will guide and empower determined parents like you, to get the sleep you desperately need so that you have the energy to be the best parent that you can be!
Are you ready to have a happy,
well-rested sleeper?
If you’re exhausted and uncertain of where to begin, know that I’ve been there too.
Let me show you how to navigate sleep with ease for a happier, well-rested family!
Fill out my Contact Form and I’ll be in touch
Comments