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The 4-month sleep regression: How to handle it like a pro

This is a challenging time, but try not to worry.

4-month sleep regression

We know how it goes, mama: You finally start finding your footing in the new mama life, and them BAM! Baby is up again at all hours and you seriously don't know why—or when you'll ever get to sleep again. The good news: The 4-month sleep regression is normal, common and temporary. You've got this. But in the meantime, we tip our ☕️ to you!

We talked to the experts at the Baby Sleep Site. Here's what they had to say about how to weather the sleepless storm of the 4-month sleep regression:

Sleep regressions are normal

The 4-month mark is a big milestone, because it marks the first (and usually the most disruptive and challenging) sleep regression of your baby's life. At 4 months of age, your baby undergoes some major brain developments that impact her sleeping patterns. They become more aware of the world around them. And simply put, your baby starts sleeping less like a baby and more like an adult.

What changes can I expect?

During this time, you can expect a baby who may have been sleeping fairly well is suddenly waking up every 20 minutes during the day, and almost as frequently at night. It's also common for your little one to experience shorter naps, fussiness at nap and bedtimes and a general disdain for sleep.

Sleep regressions are different for every baby, but you can expect the regression to last from two to six weeks.

This is a challenging time, but try not to worry. Your baby will be looking to you to help navigate them through this—and there are many ways you can do that.

The solution

There is really no fix for the 4 month sleep regression; these changes to your baby's sleeping patterns are permanent and unavoidable. But don't despair. You CAN reclaim your nights by simply teaching your baby how to fall asleep without the use of any sleep associations, like rocking or feeding to sleep. That process is called sleep coaching but understand that it's not for everyone. But if sleep is a real problem in your home, then sleep coaching can be a nice option.

Sleep coaching methods include putting baby to bed drowsy but not asleep, picking up your baby for a bit when they cry and then putting them back down, sitting in a chair to provide a reassuring presence, or even allowing baby limited time to cry it out. There is no one size fits all method for babies and families, so you need to test what works best for you.

Also, understand that four months is generally the earliest you should work on sleep coaching, and it's best to use gentle, gradual methods at this young age.

Sleep times will vary

During this time, you can expect your baby to sleep 14 to 15 hours each day—11 to 12 hours at night and three to four hours during the day spread out over four or five short naps. Some babies are able to sleep eight straight hours or more at night by 4 months, but the large majority don't. In fact, one to three night feedings are still considered very normal at this age. Learn your baby and discover what works best for your little one.

Be flexible

Your baby may be ready for a more by-the-clock sleep schedule at this age, but many aren't, so be flexible. You are still learning what works for you and your baby, so give yourself grace. Know that things will get better and the discomfort of the 4-month sleep regression is temporary.

Do what works for your family and trust yourself to know your baby better than any external authority.

The sleep struggle is real, mama. Check out some of the tried-and-tested Motherly Shop products that can help make it a little easier on everyone.

Dreamland Baby weighted sleep sack

https://shop.mother.ly/products/dream-weighted-sack-swaddle-0-6-months?utm_source=motherly&utm_medium=content&utm_campaign=the-four-month-sleep-regression-how-to-handle-it-like-a-pro

Using the same principles as a weighted blanket, this innovative sleep sack from Dreamland Baby helps babies fall asleep faster and stay asleep longer. In fact, it's so brilliant it even competed and won on Shark Tank!

$79

Evereden baby massage oil

Evereden baby massage oil

Step up the bedtime wind down with a little baby massage. This fragrance-free oil is natural, lightweight and absorbs easily on sensitive skin.

$16

We independently select and share the products we love—and may receive a commission if you choose to buy. You've got this.

These challenges from Nike PLAYlist are exactly what my child needs to stay active

Plus a fall family bucket list to keep everyone moving all season long.

While it's hard to name anything that the pandemic hasn't affected, one thing that is constantly on my mind is how to keep my family active despite spending more time indoors. Normally, this time of year would be spent at dance and gymnastics lessons, meeting up with friends for games and field trips, and long afternoon playdates where we can all let off a little steam. Instead, we find ourselves inside more often than ever before—and facing down a long winter of a lot more of the same.

I started to search for an outlet that would get my girls moving safely while we social distance, but at first I didn't find a lot of solutions. Online videos either weren't terribly engaging for my active kids, or the messaging wasn't as positive around the power of movement as I would like. Then I found the Nike PLAYlist.

I always knew that Nike could get me moving, but I was so impressed to discover this simple resource for parents. PLAYlist is an episodic sports show on YouTube that's made for kids and designed to teach them the power of expressing themselves through movement. The enthusiastic kid hosts immediately captured my daughter's attention, and I love how the physical activity is organically incorporated in fun activities without ever being specifically called out as anything other than play. For example, this segment where the kids turn yoga into a game of Paper Scissors Rock? Totally genius. The challenges from #TheReplays even get my husband and me moving more when our daughter turns it into a friendly family competition. (Plus, I love the play-inspired sportswear made just for kids!)

My daughter loves the simple Shake Ups at the beginning of the episode and is usually hopping off the couch to jump, dance and play within seconds. One of her favorites is this Sock Flinger Shake Up activity from the Nike PLAYlist that's easy for me to get in on too. Even after we've put away the tablet, the show inspires her to create her own challenges throughout the day.

The best part? The episodes are all under 5 minutes, so they're easy to sprinkle throughout the day whenever we need to work out some wiggles (without adding a lot of screen time to our schedule).

Whether you're looking for simple alternatives to P.E. and sports or simply need fun ways to help your child burn off energy after a day of socially distanced school, Nike's PLAYlist is a fun, kid-friendly way to get everyone moving.

Need more movement inspiration for fall? Here are 5 ways my family is getting up and getting active this season:

1. Go apple picking.

Truly, it doesn't really feel like fall until we've picked our first apple. (Or had our first bite of apple cider donut!) Need to burn off that extra cinnamon-sugar energy? Declare a quick relay race up the orchard aisle—winner gets first to pick of apples at home.

To wear: These Printed Training Tights are perfect for when even a casual walk turns into a race (and they help my daughter scurry up a branch for the big apples).

2. Visit a pumpkin patch.

We love to pick up a few locally grown pumpkins to decorate or cook with each year. Challenge your child to a "strongman" contest and see who can lift the heaviest pumpkin while you're there.

To wear: Suit up your little one in comfort with this Baby Full Zip Coverall so you're ready for whatever adventures the day brings.

3. Have a nature scavenger hunt.

Scavenger hunts are one of my favorite ways to keep my daughter preoccupied all year long. We love to get outside and search for acorns, leaves and pinecones as part of our homeschool, but it's also just a great way to get her exercising those gross motor skills whenever the wiggles start to build up.

To wear: It's not truly fall until you break out a hoodie. This cozy Therma Elite Kids Hoodie features a mesh overlay to release heat while your child plays.

4. Have a touch-football game.

Tip for parents with very little kids: It doesn't have to last as long as a real football game. 😂 In fact, staging our own mini-games is one of our favorite ways to get everyone up and moving in between quarters during Sunday football, and I promise we all sleep better that night.

To wear: From impromptu games of tag to running through our favorite trails, these kids' Nike Air Zoom Speed running shoes are made to cover ground all season long.

5. Create an indoor obstacle course.

Pretending the floor is lava was just the beginning. See how elaborate your personal course can get, from jumping on the couch to rolling under the coffee table to hopping down the hallway on one foot.

To wear: These ready-for-any-activity Dri-FIT Tempo Shorts are perfect for crawling, hopping and racing—and cuddling up when it's time to rest.

This article was sponsored by Nike. Thank you for supporting the brands that supporting Motherly and mamas.

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