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. You’re not doing anything wrong. Your baby isn’t “broken.” This is a real developmental stage, and it’s common.
Let’s calm it down and make it feel less scary.
What the 4 month sleep regression 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 can wake more easily between cycles — especially if they relied on rocking, feeding, or being held to fall asleep.
It can look like sleep suddenly got “worse,” but it’s often your baby’s brain doing important growing.
During this phase, you might see:
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more night wakings (sometimes hourly)
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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 seems tired… but still fights sleep
It’s exhausting, especially if you were finally feeling human again.
Signs you might be in the regression
Every baby is different, but these are the common ones:
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baby wakes every 1–2 hours at night
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baby won’t nap unless held or rocked
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catnapping (20–45 minute naps)
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bedtime takes much longer than before
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your baby yawns and rubs eyes… then cries when you try put them down
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you feel like you’re “doing everything” and nothing works
If this sounds like your week, you’re not alone.
What you can try first (simple and gentle)
You don’t need a perfect plan. Start with small, steady steps — and give it 5–7 days before you decide “it’s not working.”
Here are gentle changes that often help:
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 bedtime becomes a fight.
2) Keep a tiny nap routine (2–5 minutes)
Same steps every time help the baby’s brain switch off. Keep it boring and repeatable.
Example: diaper ? close curtains ? white noise ? cuddle ? in cot.
3) Make naps darker
If naps are short, darkness can help baby link sleep cycles.
4) Move bedtime earlier if baby is melting down
An overtired baby often wakes more, not less.
5) Change one thing at a time
If you try five new things in one day, it feels chaotic and you won’t know what helped.
This is where gentle sleep training can be useful — not harsh, not “leave them to cry,” just calm consistency.
A very simple bedtime routine for baby
Keep it boring (boring is good). Your 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
The magic isn’t in fancy steps. The magic is doing the same simple thing over and over.
Why naps can feel like the hardest part
Many moms tell me nights are rough… but naps are the part that breaks them. Because you can’t rest, you can’t clean, you can’t even drink your coffee.
If your baby only naps on you right now, you are not creating a “bad habit.” You’re surviving a normal stage.
A few gentle nap tips:
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start with one nap a day in the cot (not all of them)
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try the first nap when baby is most rested
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if baby wakes after 30 minutes, try a quick resettle once
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if it fails, save the nap (hold/rock/feed) so baby doesn’t spiral into overtired
Small wins count.
Baby sleep consultant Pretoria: when to get help (and what “help” should feel like)
Sometimes the most helpful thing is support. Not because you failed — but because you’re tired of guessing.
Consider baby sleep help (like a baby sleep consultant Pretoria or infant sleep consultant) if:
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you’ve been stuck for more than 2–3 weeks
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you’re exhausted and emotional most days
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bedtime is stressful every single night
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naps are a daily fight and you dread them
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night wakings feel constant and you can’t cope anymore
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you want a gentle plan that fits your baby’s personality and your parenting style
Good help should feel calm and kind. You should never feel shamed. You should feel supported and understood.
If you have a sleep consultant directory post on your site, link it here like this:
Sleep consultants in Pretoria: [add your directory link here]
When sleep changes could be something else
Most of the time, this stage is developmental. But it’s also okay to trust your gut.
Chat to your clinic or doctor if you notice:
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baby seems in pain when feeding or lying flat
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fever or signs of illness
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ear pulling + sudden screaming at night
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feeding has become very difficult
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your baby’s nappies and weight gain aren’t normal for them
You don’t have to “wait it out” if something feels off.
Final thoughts (and a gentle reminder)
The 4 month sleep regression can make you feel like you’re doing everything wrong — when you’re actually doing everything right. Your baby is growing. Their sleep is changing. And you are adjusting in real time, with very little rest.
Start small. Keep routines simple. Give changes a few days. And if you need help, get help sooner, not later.
And if you’re in that sweet stage where your baby is starting to sit, smile, and show personality (and you’re already thinking about that first birthday season), you can explore my Cake Smash Photography page here:
