4 Month Sleep Regression Tips: What’s Really Going On (and How to Get Through It)
It often starts out of nowhere.
Your baby has been sleeping fairly well, maybe even giving you a blissful stretch at night and then suddenly…everything changes.
You’re up every 90 minutes. Naps are a fight. The dummy falls out and you’re instantly on duty again.
If you’ve found yourself googling “4 month sleep regression help” at 3 a.m., you’re not alone.
I still remember one mum I worked with, Emma. Her little boy, Finn, had always been a happy sleeper. But just after he hit four months, she messaged me in tears:
“He’s waking constantly. I thought we’d cracked it — what am I doing wrong?”
But you know what, she wasn’t doing anything wrong. This stage is tough, but it’s also normal — and it’s a sign of healthy development.
What’s really happening at 4 months
The “4-month sleep regression” isn’t really a regression at all. It’s a progression.
Around this age, your baby’s sleep cycles mature. They start sleeping more like an adult (I know hard to believe when they are still so tiny!) They are moving between light and deep stages of sleep, rather than drifting in and out of one big block.
It’s a huge neurological leap. But because they don’t yet know how to link those cycles on their own, they wake fully between them and need your help getting back to sleep.
That’s why it can suddenly feel like you’ve got a newborn again.
Why it feels so hard
At this point, many parents start to panic. You might wonder:
“Did I create bad habits?”
“Should I start sleep training?”
“Will it always be like this?”
Take a deep breath it won’t. Have you ever heard of a person who still wakes every 90 minutes?
The 4-month phase is about adjustment, not failure. Your baby is learning a brand-new skill: independent sleep. And like all new skills, it takes time and gentle guidance.
4 Month Sleep Regression Tips That Actually Help
Here are some gentle, practical ways to get through it:
Watch the wake windows
At this age, babies can usually manage 1.5–2 hours of awake time between naps. If your baby is overtired, it’s much harder for them to link sleep cycles. Keep an eye on sleepy cues like zoning out, red eyebrows, or that glassy-eyed stare. Then aim to settle before they’re wired.
2. Create a predictable wind-down
Babies thrive on consistency. Try a short pre-nap or bedtime routine. This could look like a feed, cuddle, lullaby, and into bed. It doesn’t need to be long, just calm and familiar.
3. Keep the sleep environment dark and quiet
A dark, cool room helps babies fall back to sleep between cycles as it signals calm. White noise can also help mask sudden noises and signal sleep.
4. Respond, don’t react
You don’t have to ignore your instincts or leave your baby to cry. Gentle reassurance like a hand on their chest, a shush, or short cuddle can be enough to help them settle while still encouraging independent sleep over time.
5. Look after you too
This phase can take its toll. If you can, share the load with your partner or a friend for one night’s rest. Small breaks make a big difference to your energy and patience.
The Good News
Most babies adjust to their new sleep cycles within a few weeks. Once they do, sleep usually becomes more consistent, not less especially if you’ve built healthy foundations now.
If things don’t improve after a few weeks, or your baby’s waking feels unmanageable, it’s okay to ask for help. If your baby’s waking every hour and you’re not sure why, you might find my post Why Is My Baby Waking Every Hour?’ helpful too
That’s exactly why I created The Gentle Sleep Reset a 60-minute session where I explain what causes wake-ups like these and share proven, responsive strategies to help your baby sleep longer stretches (without leaving them to cry).
Because you deserve to feel rested and your baby deserves to feel safe.
Frequently Asked Questions About 4 Month Sleep Regression
-
Usually 2–6 weeks. It can feel never-ending, but as your baby adjusts to their new sleep cycles and develops more predictable rhythms, things do settle.
-
No — not if that doesn’t feel right for you. There are gentle, responsive ways to support your baby through this phase without leaving them to cry alone. It’s about building healthy sleep foundations, not rigid routines.
-
Most babies experience some changes around this age, but the degree varies. Some might wake more frequently; others just have shorter naps. Either way, it’s a normal developmental stage.
-
If your baby’s waking feels unmanageable or you’ve been struggling for more than a few weeks, reach out. That’s exactly what my Gentle Sleep Reset Workshop is designed for helping families move from exhaustion to calm, predictable nights.
