How to handle the 3-4 month sleep regression

Just as your little one grows out of the newborn stage, their sleep rhythms start to become more predictable, and you think they’ve finally got sleep down… then – bam! – something changes. Babies often see a big change in their sleep around 3 to 4 months old. We call this the 3 to 4 month sleep regression, and while it sucks, you will be able to get baby’s sleep back on track! 

This regression is often really about a progression because your little one is changing and growing so much. When this happens, their sleep can get thrown off. This will commonly happen anywhere between 3 and 5 months of age, but FYI, it can start to happen as early as eight weeks of age.

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Is it a 3-4 month sleep regression?

If your baby is around 3 to 4 months, and their sleep has gone haywire (but you can’t put your finger on why)… then it’s probably safe to assume it’s a sleep regression. It’s not uncommon for things to be going really great around 3 months and then all of a sudden there’s an increase in night wakings, shorter naps, more fussiness, or they might start fighting sleep.

When the regression happens, your baby might be waking up a lot more during the night, whether it’s for another feeding because they are hungry or because they need help to fall back asleep. 

Here is something else to think about in relation to your little one’s sleep. When your baby transitions through sleep cycles, they can have a partial wake up or a full wake up after a sleep cycle. This is what’s referred to as a brief awakening. 

If they have a full waking, they will wake up completely, and however they’re used to falling asleep in the first place, they will most often require the same thing to get them back to sleep again. If they have a partial waking, they may stir a little bit, make some noises (maybe even cry out), and then fall back asleep on their own and start a new sleep cycle. And if they’re consistently having difficulty falling back to sleep in the middle of the night, it could be because of a regression.

BTW, really, the only way this might not be a sleep regression is if you’ve gone traveling, had visitors and your day was completely different, or something completely out of the norm happened that we can pinpoint. But usually… that’s not the case.

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Why this sleep regression happens…

There are several reasons a sleep regression happens around this time. 

Baby goes through major growth spurts

During the 3 to 4 month age range, your little one will go through a few major growth spurts. This usually means an increase in sleep and feeding for around 3 to 7 days. That means more waking in the middle of the night because they may need extra feedings.

Baby starts making sleep associations

Sleep associations become a lot stronger around this age. That means whatever help or sleep aid your little one needs to fall asleep in the first place, they’ll need to fall asleep if and when they wake up in the middle of the night. (This is why sleep training starts at around 3 months – so you can help your little one learn how to fall asleep on their own.)

Baby is learning how to roll

During this time is when some babies begin to roll for the first time. When this happens, we need to get rid of the swaddle for safety reasons. Sleeping without a swaddle can be very challenging at first and create some setbacks in their sleep.

Baby is a lot more aware of their surroundings

Your baby is also a lot more alert and can focus on more things. Their eyesight becomes more acute, and they can see well across the room so everything is more interesting and distracting (especially during feedings)... And, they can see in color now too.

Baby’s sleep cycle is changing

Your baby’s sleep cycles also change at around 3 to 4 months! Your baby no longer sleeps like a newborn, and they have entered the infant stage where they actually start sleeping more like we do as adults. That means they have 4 distinct stages of sleep during a sleep cycle (whereas in the newborn stage they only have 2 stages).

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How to get sleep back on track after a regression

Sleep regressions don’t last too long, but it can feel like forever when you’re in the middle of one. This time, 3 to 4 months, is crucial for establishing healthy sleep habits, so instead of just waiting things out, try these tips for getting things on track.

Lots of tummy time.

This is a great time to boost tummy time to help master the new skill of rolling – this includes side lying (a precursor to rolling) and back lying and grabbing their little toes. If your little one isn't grabbing their toes quite yet, sit in a V position, and pull their little bum up to you so their legs are going up against your body. You can even roll a little washcloth-like towel under their seat to help elevate their hips and so they can find those toes. Once they roll to their tummy on their own, they will often sleep better because their moro reflex won’t wake them up.

Feed in a quiet place.

Make sure to keep feeds boring, so they continue to get that full feeding in. If your little one is getting super distracted during the day, whether it’s from the TV or your partner walking across the room, take your little one to an environment that isn’t too stimulating to help them focus on the feeding.

Move bedtime a little earlier.

During the newborn stage, your little one tends to fare better with a later bedtime between 8:00-9:00 pm. Because their sleep cycles are changing during 3 to 4 months of age, babies actually do better with an earlier bedtime between 6:00-7:00 pm.

Reduce the amount of helping.

I know, this is one of the hardest parts! Sometimes helping your little get to sleep will just be about continuing what you’re currently doing, but incorporating an additional cue for falling asleep. So, if you’re rocking… maybe you’re just holding them at first without the rocking but also rubbing their back. You’re removing the motion, so you can eventually put them down in the crib and rub their back. 

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If your little one is struggling to fall asleep and stay asleep and is waking multiple times throughout the night (more than 2x), we can help! Sleep training can actually go a long way in helping to adjust a sleep regression. The Healthy Little Sleeper’s Online Blueprint will help you get your baby’s sleep back on track… and stay on track as they get older.

You’ll get:

• Your 0 to 3 month online program or 4-6 month online program

• Private Facebook Group Community with live Q+As every weekday with Susie

• Newborn PDF downloads: Your Tummy Time Guide, The 411 on Feeding + Sleep, and My Baby has Reflux, Now What?

• Bonus Downloads: Nap Transitions, Travel, Teething + Illness

And you can always set up a FREE 15-minute initial call, so we can learn more about your situation and help you figure out what kind of support you want and need. We have one-on-one consults too!