Understanding Baby Sleep Regression and How to Navigate It

If you’re used to your baby going down easily for day naps or your previously good night sleeper starts waking every two hours for no apparent reason and you can’t settle them, your baby could be experiencing what’s known as a ‘sleep regression’. It can be frustrating, but it’s also a normal part of their sleep development. Understanding how to spot sleep regressions, why they happen and how to help get your little one’s sleep back on track will help you stay sane throughout this time.

What are the signs of sleep regression?

Sleep regression isn’t just having a couple of rough nights. It’s when your baby’s normal sleep habits seem to change suddenly. Some of the signs that your baby is going through sleep regression include:

Waking more frequently than normal from day naps or overnight
Having longer periods of being awake
Having trouble falling asleep at bedtime
Having a ‘split night’, where your baby is up for an hour or more overnight and wanting to practise a new skill, such as pulling themselves up in the cot
Sudden resistance to naps.

What are some of the causes of sleep regression?

Sleep disruptions also often coincide with developmental milestones like crawling, learning a new skill or separation anxiety.

Your baby’s sleep patterns are not an exact science (if only!), and sleep regressions can be caused by unpredictable factors such as a change in routine or teething.

Baby sleep broken down into ages

Understanding how baby sleep works can help you know what to expect at each stage.

Sleep at 0–6 months: A newborn’s sleep is unpredictable. Newborns wake frequently to feed, and sleep in short bursts, including at night. They usually sleep 14–17 hours in a 24 hour period.

Sleep at 3–6 months: There’s a lot of talk about the dreaded ‘4-month sleep regression’, where some people say your child’s sleep cycles change to become more like an adult’s. But experts say this change can actually happen any time in a child’s first six months, and it can even happen gradually.

At 3 months babies still sleep for around 14–17 hours, then it drops to 12–15 hours between 3 and 6 months.

Babies are now developing night and day sleep patterns, which may mean they sleep more at night. Their daytime naps should start to fall into a more reliable pattern, too.

Sleep at 6–12 months: Your baby goes through a lot of developmental changes at this age, including starting solids and learning to sit independently, which may have an effect on their sleep.

At this age, it’s okay to think about phasing out night feeds if it works for your baby.

Your baby will settle into two to three naps a day, but it can sometimes be a challenge to get there. For example, at times they might be cranky and tired but not want a nap, or can have a nap too late, impacting their bed time.

Some babies still need your help getting back to sleep at night – and even 3-4 times a night isn’t uncommon, reports RaisingChildren.net.au.

Sleep at 12 months: Toddlers need about 11 to 14 hours of sleep every 24 hours, including at least one nap in the day.

Children develop a lot at this stage, and love to show their independence, which can make simple routines like bedtime more challenging. Nightmares and night terrors can also disrupt their sleep.

How long does sleep regression last?

When you’re in the middle of a sleep regression period it might feel neverending, but the good news is there is light at the end of the tunnel.

With time, your baby will get through whatever was disrupting their sleep, whether it was developmental changes or teething.

Changes in sleep can sometimes point to a medical problem, so if it persists, see your child health nurse or GP.

Tips to help your baby (and you) get back to better sleep

Let them practise their new skills during the day. Give your baby opportunities to practise their developmental milestones, such as crawling or walking. Letting their bodies and brains be active may help them sleep better.
Give an extra dose of connection. If your child’s disrupted sleep might be due to separation anxiety, make sure you carve out time to spend with them before bed.
Have a solid bedtime routine. Do the same calming things each night to indicate it’s time to sleep – this might be avoiding screens and giving your baby a bath, reading a book or singing a lullaby. While it may be tempting to switch up routines if your child’s sleep is disrupted, it’s important to be consistent with your approach.
Be aware of good sleep hygiene. Going back to basics can be helpful. Make sure your baby’s room is quiet and dark and they have a safe sleep environment.
Keep a sleep diary. A rough night can feel endless, but a sleep diary can help show how much sleep your baby is really getting. It may be enough for their age after all.
Try not to worry. That’s easier said than done when you’re sleep deprived, but babies wake up a lot when under 6 months. As they get older, their sleep should settle, and they will gradually sleep more at night and have fewer wake ups.