Surviving the 4-Month Sleep Regression
lbenjell • January 10, 2023
It's a well-known fact that babies go through many sleep regressions
throughout their first few years of life…and the 4-month sleep regression often takes parents by storm. For a lot of parents, this sleep regression catches them off guard, and they’re left wondering what happened to their once sweet sleeper.
Regardless of whether you were prepared for the 4-month sleep regression or not, all babies will go through this. And how it impacts their sleep depends entirely
on each baby.
When I had my second son, the 4-month sleep regression hit us hard. He went from sleeping long stretches at a time to having trouble simply falling asleep. What once worked for us to get him to sleep well no longer did, and it was a difficult experience.
If your child is already a good sleeper, a regression can be just as hard as it is for those who don’t have good sleepers – sleep regressions don’t discriminate! But the main question I receive from many parents (when they’re up multiple times throughout the night) is, “How do we survive this?!”
What’s going on during the 4-month sleep regression?
When babies are born, their circadian rhythms are immature – instead of their sleep cycles being governed by the natural link to the 24-hour clock, a baby’s sleep is split up into sleep
and awake
periods.
Additionally, their sleep cycles look different than an adult’s. As a newborn, sleep cycles are split in half – deep sleep and active sleep. When those sleep cycles mature around the 16-week mark, they begin to look more like our sleep cycles with various REM and NREM stages which will mean that they will spend more time in light sleep.
So instead of moving from deep sleep
to active sleep, babies will cycle through more stages, and often will wake during one of those transitions.
What can make this sleep regression more challenging is that many babies will wake more overnight, and in an attempt to do whatever it takes to get their babies back to sleep, parents will resort to whatever
works – rocking their baby to sleep, feeding them to sleep, or constantly replacing their pacifier.
And if these things happen without much disturbance to the child’s or parent’s sleep, that’s perfectly fine. But in many cases, habits form and children become used to getting fed multiple times throughout the night or having mom or dad rock them back to sleep.
Soon enough, parents will find that their baby now wants to be rocked, fed, or what have you, at the onset of sleep as well.
And when the 4-month regression passes, those habits stay, resulting in more night wakes or assistance needed to fall asleep.
So what’s an exhausted parent to do?
Understand what’s happening developmentally.
The most important thing to remember is that this is a natural part of your child’s development – it’s normal and temporary. Your child is growing and their brains and bodies are developing!
When you understand this fact, it can help you get through the exhaustion that comes along with the regression.
Also, instead of focusing on band aid solutions or products that promise to solve all of your child’s sleep struggles, try this:
- Continue to follow safe sleep recommendations. Now isn’t the time to add items to your child’s crib in the hopes that they’ll sleep better. In fact, doing so could pose a safety hazard.
- Transition to a sleep sack! Around this age, we want to move away from the swaddle, and transitioning to a sleep sack can help ensure they stay warm while sleeping and serve as a great sleep association.
- Whenever you’re working on improving your child’s sleep, focus on the root issue and make a plan to help them. If you need help with this, schedule a call with me – that’s what I’m here for!
Since circadian rhythms are strongly affected by the natural 24-hour clock, if you have not done so already, it is time to start following a schedule that respects that relationship. This means that you can wake your baby up in the morning between 6-7 a.m., ensure they nap according to appropriate wake windows, and offer an early bedtime. It’s also a great time to create a consistent and conducive sleep space for your little one.
Be mindful of how much your child is eating.
If your child is suddenly waking more throughout the night and feeding, it’s important to take a look at how much they’re eating throughout the day and how well they’re feeding. Since your baby is becoming more aware around this age, it’s not uncommon for babies to become more distracted…especially when they’re eating!
Consult with your pediatrician if you have any questions about how much your child should be eating each day. If you feel that your child isn’t getting full feeds during the day, the answer might not be to feed more at night. Instead, look for ways to ensure your baby isn’t just snacking when they nurse or bottle feed.
If your baby is falling asleep while feeding, for instance, you can try to tickle their toes, undress them, or stroke their face. If they’re simply a distracted eater, you can try feeding them in a quiet space where there’s less noise and activity.
Start gently and slowly encouraging independent sleep.
You don't have to change your baby's sleep routine right away, but you can begin gently and slowly encouraging independent sleep. If you've been putting your baby down for naps and nighttime sleep the same way every day, try to put them down in their crib while awake – even just once a day!
It might not work the first (or second or third) time you do it, but slowly, they’ll get used to falling asleep while they’re in their crib, and it will help them become more comfortable and confident drifting off to sleep in this way.
By changing these small things – eliminating rocking or feeding to sleep – you'll help make sure that no matter how many times your bundle of joy wakes up during the turbulent months ahead, eventually they will learn that they can put themselves back to sleep throughout the night.
If your baby has hit a rough patch in terms of sleeping, don't worry! This stage will pass and your little one will settle into a routine again soon enough. In the meantime, remember that the 4-month sleep regression is temporary and you will get through it.
If you feel like the 4-month sleep regression put a hiccup in your child’s sleep and they never recovered, let’s make a plan of action together! Reach out to me
today to help your child get back on track!
There’s something magical about a beach holiday — the sound of waves, salty air, and the promise of slow days in the sun. But let’s be honest: traveling to the beach with a baby isn’t exactly a vacation unless sleep is part of the equation. Whether you're heading to a resort, renting a seaside villa, or visiting family by the coast, here’s how to set your baby up for restful sleep — so everyone gets to enjoy that ocean breeze. Step 1: Know That Sleep Needs Don’t Take a Holiday Babies are creatures of habit. Their little bodies thrive on rhythm and predictability — even on vacation. But that doesn’t mean you can’t have fun or go with the flow! It just means that your baby’s sleep needs are still there, and the better prepared you are, the easier it will be to keep things (mostly) on track. Step 2: Your Beach Baby Sleep Packing List Here’s your ultimate baby sleep packing list for a beach trip, broken down by category: Sleep Environment Essentials : Portable travel crib or bassinet – Choose one your baby is already familiar with if possible. Fitted sheets – Bring 2-3 just in case of sand, spills or spit-up. Also bring a gently used one to remind baby of home as he/she adjusts to the new sleep environment. Portable blackout blinds – Beach homes and rentals often have light, sheer curtains. White noise machine or app – Helps block out unfamiliar sounds like waves (yes, they can be loud!) or street noise. Baby monitor (if you’ll be in a larger space or stepping outside during naps). For more on the ideal sleep environment, have a read here . Comfort + Routine : Lovey or comfort object (if age-appropriate and safe for sleep). Sleep sack – Choose a breathable, summer-weight one. Favorite bedtime book – Familiarity brings comfort. Pacifiers – Always bring extras! Nightlight – A soft, warm one if needed for feeds or changes during the night. Weather + Climate Considerations : Lightweight, breathable pajamas – Think cotton or bamboo Fan – If your rental lacks good airflow or AC Bonus Tip: Have a “Nap-on-the-Go” Kit **For beach days that cut into nap time: Clip-on stroller fan Stroller or baby carrier your baby can sleep in Portable white noise machine Extra sun hats + baby-safe sunscreen (for after 6 months old) Step 3: Keep the Routine (Even on the Coast) Try to mirror your bedtime routine as closely as you can. If you usually do bath → PJs → book → feed → sleep, stick with it — even if it’s a quick version. Babies love the predictability, and it helps signal that it’s time to wind down, even in a new environment. Also, aim for naps in a darkened room when possible, especially after a stimulating beach outing. And if one nap has to happen in the stroller under a palm tree? That’s totally okay. Just go back to the routine as soon as you can. Getting There: Travel Day Tips Time your departure around naps if possible Use familiar sleep items (like the sleep sack or pacifier) during flights or drives Offer extra feeds — travel is dehydrating, especially in hot weather Keep expectations flexible – sleep may not be perfect, and that’s fine Beach trips with a baby can be full of joyful memories and restful nights — as long as you plan for sleep. With the right gear and mindset, your little one can stay well-rested and content, giving you more time to soak up the sun (or at least drink your coffee while it’s still warm!). And remember: sleep doesn’t have to fall apart just because you’re away from home. If you ever feel stuck or unsure about how to adjust things before, during, or after a trip, I’m here to help you build a personalized plan that fits your family’s travel style. Book your discovery call here .
October is SIDS Awareness Month, dedicated to raising awareness about Sudden Infant Death Syndrome. It’s a time to educate parents and caregivers on safe sleep practices that can reduce the risk and help protect our little ones.. At Hushabye, safety is at the heart of our brand. Our focus is on providing parents with safe and high-quality baby sleepwear, such as sleep bags, that offer a safer alternative to traditional blankets. What is a baby sleep bag? A baby sleep bag, also known as a wearable blanket or sleep sack, is a specially designed garment for infants and young children to wear during sleep. The primary purpose of a sleep bag is to keep the baby warm and comfortable, but it also serves as a safe and convenient alternative to traditional blankets and quilts in a crib or cot.
In the hustle and bustle of modern life, sleep often takes a back seat to other priorities. Yet, the importance of sleep for mental health cannot be overstated, especially for parents and their children. From infancy through adulthood, sleep plays a crucial role in maintaining emotional stability, cognitive function, and overall well-being. Let’s delve into the intricate relationship between sleep and mental health, exploring its significance for both parents and kids. Understanding Sleep: The Foundation of Mental Health Sleep is not merely a passive state of rest; it's a dynamic process that facilitates vital functions for physical and mental health. During sleep, the brain consolidates memories, processes emotions, and regulates various physiological processes. For children, especially infants and toddlers, sleep is paramount for healthy growth and development. It's during sleep that their brains form crucial neural connections, essential for learning and behavior regulation. Sleep and Parental Mental Health For parents, particularly those with young children, sleep deprivation is often a common occurrence. The demands of caring for a newborn or attending to the needs of a growing child can disrupt sleep patterns, leading to chronic sleep deficits. This chronic sleep deprivation can take a toll on parental mental health in several ways: Increased Stress and Anxiety : Sleep-deprived parents often experience heightened stress levels and anxiety. The constant fatigue and inability to get adequate rest can exacerbate feelings of overwhelm and tension. Impaired Cognitive Function : Lack of sleep impairs cognitive function, making it difficult for parents to concentrate, make decisions, and problem-solve effectively. This can further contribute to feelings of inadequacy and frustration. Mood Disorders : Chronic sleep deprivation is linked to an increased risk of mood disorders such as depression and irritability. Parents may find themselves more prone to mood swings and emotional instability, impacting their ability to nurture a positive environment for their children. Strained Relationships : Sleep deprivation can strain relationships, leading to conflicts and communication breakdowns between partners. This can create additional stressors, further exacerbating mental health challenges. Sleep and Child Mental Health Just as sleep is crucial for parental well-being, it's equally essential for children's mental health and development. Adequate sleep is associated with numerous benefits for children, including: Emotional Regulation : Sufficient sleep plays a vital role in emotional regulation, helping children manage their feelings and behaviors effectively. Children who get enough sleep are often more resilient to stress and less prone to mood disturbances. Cognitive Development : Sleep is essential for cognitive development in children, as it supports learning, memory consolidation, and problem-solving skills. A well-rested child is better equipped to succeed academically and socially. Behavioral Health : Sleep disturbances in children are closely linked to behavioral problems such as hyperactivity, impulsivity, and aggression. Establishing healthy sleep habits early on can significantly reduce the risk of such issues. Reduced Risk of Mental Health Disorders : Research suggests that inadequate sleep during childhood is associated with an increased risk of mental health disorders later in life, including anxiety, depression, and ADHD. Strategies for Promoting Healthy Sleep Given the critical role of sleep in mental health for both parents and children, it's essential to prioritize sleep hygiene and establish healthy sleep habits. Here are some strategies to promote better sleep: Consistent Bedtime Routine: Establish a consistent bedtime routine for both parents and children. A calming bedtime routine signals to the body that it's time to wind down and prepare for sleep. Create a Sleep-Conducive Environment: Ensure that the bedroom environment is conducive to sleep . This includes keeping the room dark, quiet, and at a comfortable temperature. Limit Screen Time: Minimize screen time, especially before bedtime, as exposure to screens can interfere with melatonin production and disrupt sleep patterns. Encourage Physical Activity: Regular physical activity during the day can promote better sleep at night. Encourage children to engage in active play and ensure that parents incorporate exercise into their daily routine as well. Healthy Sleep Associations: Help children develop healthy sleep associations by associating bedtime with soothing activities such as reading or gentle music. Practice Mindfulness and Relaxation Techniques: Teach children and parents relaxation techniques such as deep breathing exercises or guided imagery to promote relaxation and stress relief before bedtime. Seek Professional Help When Needed: If sleep problems persist despite implementing these strategies, seek guidance from a healthcare professional or sleep specialist. You can always schedule a discovery call with me to discuss whether working with me will help your little one get a better night sleep. For parents and children alike, prioritizing sleep is essential for maintaining emotional well-being, cognitive function, and overall health. By recognizing the importance of sleep and implementing strategies to promote healthy sleep habits, parents can nurture a positive sleep environment for themselves and their children, laying the foundation for a lifetime of mental wellness.