Sleep regression: a phrase that can cause even the most experienced parents to cringe. Sleep regressions are one of the more dreaded events associated with baby’s sleep, and can cause nightly disruptions in even the best sleepers. Here are the facts about sleep regressions, including tips on how to survive these trying times.
What Is a Sleep Regression?
Sleep regressions are the phenomena when your once good (or even just “OK”) sleeper all of a sudden doesn’t sleep well anymore. Multiple wake-ups, increased fussing and crying at uncommon times, or even fighting bedtime can happen in babies who had been sleeping soundly through the night. True sleep regressions are different from a few rough nights of sleep. In fact, they can last between 2 and 6 weeks. Not every baby deals with noticeable sleep regressions, and for babies that are tricky sleepers, you might not notice a difference at all! However, sleep regressions are incredibly common and something to prepare for.
When Do Sleep Regressions Happen?
While some sleep experts take note of regressions around four, eight, 12 and 18 months, the most well-understood and biggest regression is the four-month sleep regression. The four-month sleep regression may happen up to a month early, or a month late. And for some babies, it might not happen at all. However, this four-month regression is the first big change in your baby’s sleep pattern—and a permanent one at that.
What Causes Sleep Regressions?
In terms of the four-month sleep regression, research shows that around 10 to 12 weeks of age, your baby’s body starts to develop their true circadian rhythm. Circadian rhythm is the body’s internal clock that naturally tells humans when to be awake, and when to sleep. With these more mature sleep patterns, come different sleep cycles. Newborns spend more time in “deep sleep” cycles, while adults are constantly cycling through “deep” and “light sleep” cycles. It’s the transition to and from these lighter cycles of sleep that causes babies to be more prone to wake ups—and to cry for their parents when they need help getting back to dreamland.
As far as the other sleep regressions go, they’re typically associated with big developmental changes in baby’s motor skills and brain development, including understanding object permanence, and learning how to sit up, crawl, and stand. Teething can also cause something that seems like a sleep regression. Most babies begin getting teeth between six months and one year of age. Their discomfort can certainly cause unwanted wake-ups, and wanting to breastfeed or snuggle with mama for comfort.
How to Handle Sleep Regressions
In order to prepare your baby for sleep regressions, start establishing good sleep habits early and often. When you put your little one to sleep for naps or nighttime, practice putting them down while they’re drowsy but not fully asleep. This will help them learn how to complete the transition from being awake to falling asleep on their own—without needing to be held, nursed or rocked. This is an incredibly helpful skill to learn, and can help baby transition back to sleep independently if they wake up during their “light sleep" cycles. But, mama, we use the word “practice” for a reason. Teaching your baby to put themselves to sleep can take time and involve tears from both you and your baby. When things feel frustrating, remember that teaching your baby how to fall asleep on their own is a big accomplishment that doesn’t necessarily happen quickly.
It’s also a great time to start establishing a bedtime routine that’s easy for you, your partner, or another caretaker to stick to. An example is: bath time, book, breast or bottle, lullaby then bed. Repeating the same steps, in the same order, signals to baby that sleep comes next in their routine. Ensure baby’s room is dark and relaxing, and invest in a white noise machine to block out any sharp sounds that can wake them up while they doze.
When dealing with nighttime wake-ups during a sleep regression, consistency is key. Chat with your child’s provider to see if baby is old enough to try and sort themselves out and fall back to sleep on their own. If you or your partner give your baby a feeding or help soothe them (sharing the wake-up responsibilities during this exhausting time is key), keep the lights low and sounds at a minimum. A dark room signals to your baby that it’s time to go back to sleep, not time to wake up and play. Many experts also recommend shushing and calming your baby without picking them up in order to encourage them to drift back off on their own.
No matter how you and your family decide to tackle sleep regressions, they can be tough on both you and your little one. Keep in mind that your baby is so small and these big developmental changes are a lot for them. Some nights, no matter what you do, your baby may have a hard time staying asleep. But there’s usually an end in sight. Make a game-plan with your partner or support person, keep practicing good sleep habits, and snuggle your sweet baby when they need it. This too shall pass, mama.