4 Month Sleep Regression: What’s Normal and When to Get Help
If your baby suddenly wakes more, naps less, and fights bedtime, you might be in the 4 month sleep regression.
And yes… it can feel brutal.
I’m Jenna (a Pretoria photographer), and I chat to moms every week. This stage comes up a lot because it hits right when you start thinking, “Okay, maybe we’re getting a routine.” Then it flips. If you feel like you’re failing, you’re not. This is a very real season for many babies, and it can take a toll on the whole house.
Let’s make it feel less scary and more manageable.
4 month sleep regression: what it really is
Around 4 months, many babies start sleeping differently. Their sleep becomes more like adult sleep, with lighter sleep cycles. That means your baby may wake fully between cycles and struggle to fall back asleep without help.
So it can look like sleep “got worse overnight,” but it’s often your baby’s brain doing important growing.
This phase can mean:
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more night wakings (sometimes every hour or two)
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shorter naps
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fussier bedtime
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more feeding overnight
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a baby who looks tired… but still fights sleep
You didn’t cause this. You didn’t “ruin” anything. Your baby isn’t “bad at sleep.” They’re developing.
Signs of 4 month sleep regression (what most moms notice first)
Some babies go through it lightly. Others go through it loudly.
Here are common signs of 4 month sleep regression:
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baby wakes every 1–2 hours at night
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naps only happen when held, rocked, or fed
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catnapping (20–45 minute naps)
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bedtime takes much longer than it used to
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baby cries the moment you put them down
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you feel like you’re repeating the same night over and over
If your baby is also suddenly more distractible during feeds, that can show up around this age too. Everything is interesting at 4 months.
How long does the 4 month sleep regression last?
This is the question every mom wants answered.
For many families, it’s a few weeks of disruption. For some, it can linger longer if baby starts relying on a specific way to fall asleep (like feeding to sleep every time or being rocked for every wake-up). That’s not “wrong.” It just means baby may need a little extra help learning a more repeatable routine.
If it’s been more than 2–3 weeks and you feel like things are not improving at all, that’s usually the point where support can really help.
Tips for 4 month sleep regression (small steps that actually feel doable)
You don’t need a perfect plan. You need gentle consistency and one change at a time.
Try these tips for 4 month sleep regression for 5–7 days:
1) Watch wake windows (not the clock)
At 4 months, many babies cope best with shorter awake times. If baby stays up too long, they get overtired and then sleep becomes lighter and more broken.
If baby is yawning, zoning out, rubbing eyes, or getting fussy fast, it’s probably time.
2) Do a tiny nap routine (2–5 minutes)
Keep it simple and repeatable.
Example: diaper ? close curtains ? white noise ? cuddle ? cot.
Your baby doesn’t need a big performance. They need the same small “sleep cues” again and again.
3) Make naps darker
Darkness helps some babies stay asleep longer (and resettle between cycles). Even if naps are still short, a darker room can reduce the “wide awake after 30 minutes” problem.
4) Move bedtime earlier if baby is melting down
An earlier bedtime can sometimes reduce night waking because baby is not crashing into sleep overtired.
5) Change one thing at a time
When you try five new things in one day, it feels chaotic and you won’t know what worked.
This is where gentle sleep training can be helpful — not harsh, not “let them cry forever,” just a calm plan you can stick to.
Naps 4 month sleep regression: why they fall apart (and how to cope)
Naps are often the hardest part of this stage. Not because you’re doing something wrong — but because daytime sleep is naturally lighter.
If your baby only naps on you right now, you are not creating a “bad habit.” You’re surviving.
Try this approach:
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choose one nap a day to practice the cot (not all of them)
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start with the first nap when baby is most rested
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if baby wakes after 30 minutes, try one quick resettle (pat, shush, cuddle)
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if it doesn’t work, save the nap so your baby doesn’t spiral into overtired
A saved nap is not a failure. It’s smart.
A very simple bedtime routine for baby (boring is good)
Your bedtime routine should feel like a soft landing, not a big event.
Try:
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feed
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quick bath or wipe-down
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pajamas + sleep sack
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dim lights
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cuddle + one short phrase (“Sleep time now. I’m right here.”)
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bed
Doing the same routine most nights helps baby recognise what comes next.
“How to stop the 4 month sleep regression” (a gentle truth)
I know this is what you want. You want it to stop.
The honest answer is: you can’t always stop the developmental shift, but you can make it easier to move through. The goal is not perfect sleep. The goal is fewer battles, a calmer bedtime, and a baby who can settle a little more easily over time.
Even one extra hour of sleep for you matters.
When to get baby sleep help (you don’t have to guess forever)
If you feel stuck for more than 2–3 weeks, support can help.
Consider a baby sleep consultant or infant sleep consultant if:
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you’re exhausted and emotional most days
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bedtime is stressful every night
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naps are a daily fight
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night wakings feel constant
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you want help without guessing
Good support should feel calm and kind. You should never feel judged.
If you have your sleep consultant directory post, link it here:
Sleep consultants in Pretoria: [add your directory link here]
Final thoughts
The 4 month sleep regression can make you feel like you’re doing everything wrong, when you’re actually doing your best with very little sleep. Start small. Keep routines simple. Give changes a few days. And if you need help, it’s okay to get help sooner, not later.
And if you’re in that sweet stage where your baby is starting to smile more, watch you closely, and show a little personality, it’s such a lovely time to capture your family as you are right now. You can view my family sessions here:
