If you’re reading this at 3:00 AM with one eye open and a crying baby in your arms—you’re not alone. Almost every parent hits this exhausting milestone and wonders what went wrong just when things were starting to feel “normal.”

But take a deep breath (and a sip of that coffee)—you can survive this. Let’s walk through what it is, why it happens, and how you can ride the wave without losing your mind.

What Is the 4-Month Sleep Regression?

Sleep regression is a period when your baby—who may have been sleeping relatively well—suddenly starts waking more often, fighting naps, or refusing to sleep altogether.

At around 4 months, your baby’s brain is going through a huge developmental shift. Their sleep cycles become more like those of an adult, transitioning between light and deep sleep. The problem? They don’t yet know how to get back to sleep on their own when they wake.

This regression is actually a sign of growth—but it doesn’t make it any easier when you haven’t slept in days.

Common Signs to Look Out For:

• More frequent night wakings (every 1–2 hours)

• Shorter naps or nap resistance

• Fussiness or crankiness during the day

• Baby waking up soon after being put down

• Difficulty falling asleep even when clearly tired

How Long Does It Last?

Most babies adjust within 2 to 6 weeks.

Yep—weeks.

But don’t panic. With the right strategies (and a whole lot of grace), you can make it through with your sanity (mostly) intact.

7 Sanity-Saving Tips to Get Through It

1. Create a Soothing Bedtime Routine

Babies love predictability. A consistent routine like bath + lullaby + feeding + cuddle time can signal that it’s time to wind down. Keep it calm, quiet, and dimly lit.

2. Teach Baby to Fall Asleep Independently

Easier said than done, but crucial. If your baby always falls asleep in your arms, they may struggle when they wake and you’re not there. Practice putting baby down drowsy, not fully asleep.

3. Don’t Drop Naps (Yet)

Your baby still needs plenty of daytime sleep. Over-tired babies = crankier nights. Try to offer naps every 1.5–2 hours and watch for sleepy cues like eye rubbing or fussiness.

4. White Noise Works Wonders

A sound machine can mask household noise and help baby transition between sleep cycles. Just keep it at a safe distance and volume.

5. Feed Well During the Day

Some babies wake more at night because they’re making up for missed daytime calories. Make sure baby is feeding well and often during the day.

6. Take Care of Yourself

Don’t forget—you matter too. Trade off night shifts with your partner, nap during the day when you can, or even ask for help. This phase is temporary, but burnout can last much longer.

7. Give Yourself (and Baby) Grace

You’re both learning. There’s no perfect sleep strategy—just trial, error, and love. Don’t stress if every night isn’t textbook perfect.

Final Thoughts

The 4-month sleep regression is rough—but it’s also temporary. It’s not a reflection of your parenting or your baby’s “bad habits.” It’s just one of the many chaotic, beautiful, and yes—dramatic—milestones of early parenthood.

You’ve got this. And on the nights you feel like you don’t? Just know you’re not alone.