Baby Sleep Regressions: Signs, Causes and What To Do About It

Parenting is quite the experience, isn't it? Just when you think you've cracked the code of your baby's sleep patterns, it soon leaves you playing catch-up again. One minute you're enjoying a full night's sleep, and the next, you're bleary-eyed, wondering if you'll ever sleep again because your baby, who had begun sleeping soundly through nights, can no longer string together an extended period of sleep. Don't worry. It's a period of sleep regression. In this post, we'll discuss all things baby sleep regression, exploring what it is, why it happens, and most importantly, how to navigate through it.

Simply put, a sleep regression is a period when a baby who has been sleeping well suddenly starts waking up at night, fighting naps, or exhibiting changes in their sleep patterns. These phases can last anywhere from two to six weeks and often coincide with developmental milestones. It's as if your baby's brain is so busy learning new skills that it forgets how to switch off at night.

But why do we call it a regression? The term might seem a bit misleading, as your baby isn't actually moving backwards in their development. In fact, it's quite the opposite. These sleep disruptions are often a sign of progress, even if it doesn't feel like it at 3am when you're on your fifth wake-up of the night.

How do you know if your baby is going through a sleep regression? It's not always clear-cut, but there are some telltale signs to look out for:

• Increased night wakings: Your once peaceful sleeper is now up every hour, demanding attention.
• Difficulty falling asleep at bedtime: Bedtime turns into a battle of wills, with your baby fighting sleep like it's their job.
• Shorter naps or skipping naps altogether: Those blissful two-hour naps turn into 20-minute ones, or worse, no naps at all.
• Increased fussiness or irritability: Your usually happy baby starts getting cranky.
• Changes in appetite: Some babies may want to eat more during sleep regressions, especially if they're going through a growth spurt. Others might be too distracted or overtired to eat well.
• Sudden clinginess or separation anxiety: Your independent little explorer now cries every time you leave the room.
• Changes in motor activity during sleep: You might notice more tossing and turning, or your baby might start rolling over in their sleep.

If you're nodding along to several of these, chances are your baby is having a sleep regression. Understanding what's happening is the first step to getting through it. So...

While every baby is unique and may experience sleep regressions at different times, there are some typical ages when these sleep hiccups tend to occur.

• 4-Month Sleep Regression: Often considered the most challenging, the 4-month sleep regression coincides with significant changes in your baby's sleep cycles. At this age, their sleep patterns start to resemble those of an adult, with distinct stages of light and deep sleep. This newfound awareness can lead to more frequent wake-ups. Before this regression, newborns typically fall directly into deep sleep, which is why you could transfer them to their cot without them stirring. Now, they cycle through light and deep sleep, just like adults. This means they're more likely to wake fully between sleep cycles.
• 8-Month Sleep Regression: Around 8 months, babies are typically mastering new skills like crawling and pulling themselves up. They're also becoming more aware of their surroundings. All these factors can contribute to sleep disruptions. Imagine your baby's excitement at learning to crawl. They might wake up in the middle of the night and decide it's the perfect time to practice their new skill. Or they might pull themselves up in the cot and then not know how to get back down, leading to frustrated cries for help. Separation anxiety also peaks around this time. Your baby has figured out that you exist even when they can't see you, and they're not too happy about it. This can lead to increased night wakings and difficulty settling at bedtime.
• 12-Month Sleep Regression: The 1-year mark often brings about another sleep shake-up. Your little one might be learning to walk, talk, or both. These exciting developments can lead to overtiredness and difficulty settling at night. Language development is also in full swing at this age. Your baby's brain is working overtime to process and produce new words, which can lead to sleep disruptions. They might even start talking in their sleep!
• 18-Month Sleep Regression: Toddlers at this age are asserting their independence and may start resisting naps or bedtime routines. Language development and vivid imagination can also play a role in sleep disturbances. The infamous "No!" phase often starts around this time. Your toddler is testing boundaries and asserting their will, which can turn bedtime into a struggle. They might refuse to go to bed, insist on multiple stories, or demand to sleep in your bed.
• 2-Year Sleep Regression: The terrible twos aren't just about tantrums. Many toddlers experience sleep regressions at this age, often due to increased cognitive development, nighttime fears, and transitions like moving to a big-kid bed. Cognitive leaps at this age can lead to overactive minds at bedtime. Your toddler might lie awake, processing all they've learned and experienced during the day. They might also start having more vivid dreams or nightmares, leading to night wakings.

Understanding why sleep regressions happen can help you approach it the right way. Here are some common causes:

• Developmental Milestones: This is perhaps the most significant factor in sleep regressions. As your baby's brain develops, it's constantly forming new neural connections. This process can be so stimulating that it interferes with sleep. During the 4-month regression, babies are developing object permanence. Their brains are working overtime to understand that objects (and people) still exist even when out of sight. At 8 months, new mobility skills like crawling can keep babies awake. Around 12 months, language development accelerates, and babies might be processing new words even in their sleep. At 18 months and 2 years, cognitive leaps in areas like imagination and problem-solving can lead to overactive minds at bedtime.
• Growth Spurts: Rapid physical growth doesn't just affect your baby's size; it can significantly impact their sleep patterns. During a growth spurt, babies may wake more frequently due to increased hunger. Hormonal changes associated with growth can affect sleep cycles, making it harder for babies to settle or stay asleep.
• Teething: This process can cause significant discomfort, leading to sleep disruptions. Teething pain often seems worse at night when there are fewer distractions. Some babies may drool more, leading to discomfort or coughing that wakes them. Teething can cause low-grade fever in some babies, further disturbing sleep. The discomfort can make it difficult for babies to fall asleep or stay asleep for long periods.
• Changes in Routine: Babies thrive on predictability, so even minor changes can have a big impact on their sleep. Holidays or travel can disrupt established sleep patterns, as babies may struggle to adjust to new environments or time zones. Starting childcare or having a new caregiver can also cause anxiety that affects sleep. Even positive changes, like a fun family event, can overstimulate babies and affect their sleep. It may take several days or even weeks for babies to adjust to significant changes in their routine.
• Illness: Even minor ailments can significantly impact sleep. Colds can make breathing difficult, especially when lying down, causing frequent wake-ups. Ear infections can cause pain that worsens when your baby is lying down, making it hard to find a comfortable sleeping position. Digestive issues like reflux can be more problematic at night when the baby is lying flat. Any kind of physical discomfort can lead to more frequent night wakings and difficulty settling back to sleep.
• Environmental Changes: Babies are more sensitive to their environment than we often realise. Moving to a new home can cause sleep disruptions for weeks as the baby adjusts to the new sights, sounds, and smells. Changes in room temperature or humidity can affect sleep quality, which is why it is important to maintain a consistent sleep environment. New sounds or lights in the sleep environment can be distracting. Even changes like a new mattress or bedding can impact a baby's sleep as they adjust to the different feel.
• Hunger: Growth spurts or changes in diet can lead to increased hunger, causing more frequent night wakings. Breastfed babies might need to cluster feed during growth spurts, which can disrupt established sleep patterns. Transitioning to solid foods can affect how long babies feel full, potentially leading to night wakings if they're not getting enough sustenance during the day.
• Sensory Issues: Some babies are more sensitive to sensory input, which can interfere with their sleep. They might be more affected by light, requiring a very dark sleep environment to settle. Some babies are more sensitive to noise and may wake at the slightest sound. Tactile sensitivity can make certain fabrics or tags on pyjamas disruptive to sleep.

While there's no one-size-fits-all solution, here are some strategies that can help:

• Stick to a Routine: Consistency is key in helping your baby feel secure and signaling that it's time to sleep. Keep bedtime and nap routines as consistent as possible, even when traveling or during holidays. A typical routine might include a bath, massage, story, and a lullaby. Try to start the bedtime routine at the same time each night, adjusting as needed based on your baby's tiredness cues. This predictability can be comforting for babies, especially during times of change or development.
• Adjust Bedtimes: An earlier bedtime can often help prevent overtiredness, which can make sleep regressions worse. Watch for early tiredness cues like rubbing eyes, yawning, or becoming quiet. Consider moving bedtime earlier by 15-30 minutes during regressions. Be flexible, as some days might require an even earlier bedtime if your baby seems particularly tired. An age-appropriate bedtime can make a significant difference in how well your baby sleeps through the night.
• Create a Sleep-friendly Environment: The right sleep environment can make a big difference in helping your baby settle and stay asleep. Use blackout curtains to create a dark room, even during daytime naps. Maintain a cool temperature in the bedroom, around 18-22°C (65-72°F). Use white noise to mask household sounds and create a consistent sleep environment. Ensure the mattress is firm and comfortable, and bedding is appropriate for the season. Read more on how to create the perfect sleep environment for your baby here.
• Offer Extra Comfort: During regressions, babies often need more reassurance from their caregivers. Spend extra time cuddling or rocking before sleep if needed. For older babies, introduce a comfort object like a small stuffed animal (ensuring it's safe for sleep). Consider using gentle sleep training methods that allow you to offer comfort while encouraging self-soothing. Offering comfort doesn't mean you're creating bad habits; during regressions, babies genuinely need extra support.
• Consider Sleep Training: If appropriate for your family, this might be a good time to introduce gentle sleep training methods. Consult with your paediatrician about age-appropriate techniques. Common methods include fading, pick-up-put-down, and controlled comforting. Be consistent with whatever method you choose, giving it at least two weeks before deciding if it's working.
• Encourage Self-soothing: Teaching your baby to self-soothe can help them connect sleep cycles independently. Put your baby down drowsy but awake to help them learn to fall asleep on their own. Gradually increase the time before responding to night wakings, giving your baby a chance to resettle. Introduce a lovey or comfort object for babies over 12 months. Self-soothing skills are valuable for helping your baby navigate not just the regression, but future sleep challenges as well.
• Address Hunger: Ensure your baby is getting enough to eat during the day to minimise night wakings due to hunger. For younger babies, you might need to add an extra feed. For older babies and toddlers, a high-protein snack before bed can help them stay full longer. Be cautious about reintroducing night feeds if you've already phased them out, as this can create a new habit. If you do need to feed during the night, keep interactions minimal and the environment conducive to sleep.
• Manage Naps: Proper daytime sleep can significantly impact night sleep. Ensure your baby isn't napping too close to bedtime, as it can make it harder for them to fall asleep at night. Follow age-appropriate wake windows between naps to prevent overtiredness. For older babies and toddlers, consider capping daytime sleep if night sleep is suffering. As babies grow, their sleep needs change, so be prepared to adjust nap schedules accordingly.

Remember, every baby is unique, and what works for one might not work for another. It's okay to try different strategies and adjust as needed. The key is to be consistent once you find what works for your baby.

Sleep regressions can be just as challenging for parents as they are for babies. Here are some tips to help you get through:

• Practice Self-care: Make sure you're getting enough rest, eating well, and taking time for yourself. Even small acts of self-care, like a hot shower or a quiet cup of tea, can make a big difference.
• Tag-team With Your Partner: If possible, take turns handling night wakings to ensure you both get some uninterrupted sleep. You might consider splitting the night into shifts, with one parent on duty for the first half and the other for the second half.
• Lower Your Expectations: It's okay if the house isn't spotless or if you're not as productive as usual. Focus on getting through this phase. Cut yourself some slack and prioritise rest and care for your baby.
• Catch Up On Sleep When You Can: If your baby naps, try to rest or sleep at the same time. Even a short nap can help you feel more refreshed.
• Maintain a Healthy Lifestyle: Eating well, staying hydrated, and getting some exercise (even just a short walk) can help your body manage the stress of sleep deprivation. Read more on dealing with sleep deprivation here.

Sleep regressions are normal, but there are times when you might need to consult a healthcare professional. You should seek professional help:

• If sleep issues persist for more than 6 weeks;
• If your baby seems unwell or has a fever;
• If you're struggling to cope or feeling overwhelmed;
• If your baby's sleep patterns suddenly change dramatically with no apparent cause;
• If your baby is having trouble breathing during sleep;
• If sleep issues are affecting your baby's behaviour or development; and
• If you're concerned about your own mental health due to sleep deprivation.

A paediatrician or sleep consultant can provide personalised advice and rule out any underlying health issues. They might suggest strategies you haven't tried or offer reassurance that what you're experiencing is normal.

As challenging as sleep regressions can be, they're often a sign that your baby is growing exactly as they should. They are a normal part of your baby's development, but that doesn't make them any less challenging. Understanding the signs, causes, and strategies for coping better equips you to navigate these bumpy patches with relative ease.

Again, remember that every baby is different, and what works for one might not work for another. Trust your instincts, be patient with yourself and your baby, and make sure to seek support when you need it. The regression is a phase, and with time, it will pass.