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The 3-4-5 month sleep regression is a period when your baby’s sleep patterns change and causes baby to wake frequently at night and take short naps. Sleep regressions are exhausting but you can help your baby sleep better! Learn 20 tips based on my 10+ years as a sleep consultant to get through this frustrating and exhausting period.
What is The 4 Month Sleep Regression?
The 4 month sleep regression means your baby is likely waking up excessively in the middle of the night and/or taking short naps. This regression can also be known as the “3-month sleep regression” or the “5-month sleep regression,” too, since it starts any time after 12 weeks and usually before 20 weeks old. This is a completely normal time period in your baby’s life.
What are the Signs?
The 4-month sleep regression signs usually include one or more of the following:
- Waking a lot at night (even when they used to sleep in long stretches) – waking every 1-2 hours at night is common.
- Taking short naps of 20-30 minutes, sometimes 45 minutes.
- Can’t be put down awake (or even asleep sometimes!) Baby wants to sleep only in your arms or a carrier/sling.
- Irritability and Fussiness (though that can be simply due to sleep deprivation!)
- Needing to be put back to sleep the same way each time (e.g. rocking or feeding back to sleep).
These are the most common signs we hear from families reaching out to us.
Why do our 4 month old babies sleep worse than ever before and why doesn’t it improve?
The 4 month sleep regression marks a permanent change in your baby’s sleeping habits. Before your baby hit the 4 month mark, your baby’s sleeping patterns were very simple and straightforward.
Newborns and young babies sleep deeply much of the time. (This explains why many (not all!) newborns and very young infants tend to sleep anywhere, through anything!)
After 4 months old, though, all bets are off! As your baby’s brain matures, around the 4 month mark, their sleeping patterns change – they become more like yours. Now, they are cycling between light and deep sleep more often – just like you. For some of us lucky parents, our babies start all of this as early as 2 or 3 months old. That means it’s the 3 month sleep regression instead!
Is This Sleep Regression Normal? Is it Really That Bad?
When you look at it this way, it’s clear that the 4 month regression (or 3 months or 5 months) is a very normal, very healthy developmental milestone, just like learning to walk and talk. So if your baby is currently going through the 4 month sleep regression, congratulations – their growth and development are right on track! 🙂
But also, if your baby is currently going through the 4 month regression or 5 month sleep regression – you have my deepest sympathies ;). That’s because (as many of you well know) your baby’s new ‘grown-up’ sleep patterns produce WAY more night waking and short naps.
Every time your baby cycles out of deep sleep and into light sleep, there’s a good chance they will wake up – and once your baby is up, they will more than likely need your help to fall back to sleep. They may not know how to get into their next sleep cycle which is what causes the sleep disruptions.
The 4-month sleep regression can be bad for some babies leading to waking every 1-2 hours at night but it isn’t so bad for all babies.
When does the 4 month sleep regression start?
The 4 month sleep regression can start any time after 8 weeks old, though some babies don’t sleep well from birth. This regression can also start as late as 5 months. The most common age is 3 months to 4 months old.
How long does the 4 month sleep regression last?
The exhausting 4 month sleep regression peaks for around 2-3 weeks. Some babies will begin (or go back) to sleeping well while others have sleep habits that need to be actively changed in order to help them sleep better.
When does the 4 month sleep regression end?
The regression doesn’t ever “end” in the strictest sense of the word. It is a permanent change to your baby’s sleep patterns. However, establishing healthy sleep habits such as a bedtime routine and gentle sleep coaching can go a long way to ending this particular sleep regression!
Is the 3 Month Sleep Regression the Same Thing?
Yes, the 3-month sleep regression is the same as the 4-month sleep regression. 3 month olds sometimes stop sleeping through the night and fight sleep. You are simply a “lucky” parent who has a baby who is developing early in this area. Some babies are 2 months old, some are 3 months old, while most are nearly 4 months old.
Is the 5 Month Sleep Regression the Same Thing?
Yes, again, all babies develop at their own rates. So, while 4 months is the most common age to start this regression, some babies will be 5 months old. This is actually favorable because babies who are a little older are usually more ready to be unswaddled and learn how to self-soothe. More on that below.
4 Month Sleep Regression: How To Manage It Right Now
Here’s the thing to remember about the 4 month sleep regression: it doesn’t go away. It’s different in that sense than other sleep regressions that happen at 8, 9, or 10 months, and the toddler sleep regressions that happen at 18 months and 2 years old. Those sleep regressions ultimately pass in a few weeks, and your little one’s sleep returns to normal. Not so with this one. The changes that happen with the 4 month sleep regression are permanent.
But don’t let that thoroughly depress you! There are ways you can move past the 4 month sleep regression, and teach your baby a new way to sleep.
In the beginning, though, here’s our advice: cope as best you can. If you are in the early days of the regression, you are no doubt exhausted beyond all measure and feeling utterly frustrated. This is normal. Spend the next few days/weeks coping, while you formulate your sleep training plan.
10 Tips to Survive The 4 Month Sleep Regression Short-Term
(see below for long-term solutions)
How can you cope?
Here are a few strategies you can use to encourage your baby to sleep more during the 4 month sleep regression until you’re ready to move past it for good. See below for 10 more tips:
1. Continue helping your baby fall asleep in the way he has been falling asleep up until now.
If you’ve been nursing or rocking your baby o sleep, keep doing it, for now. Same with co-sleeping or holding to sleep. Yes, these are sleep associations that will ultimately hinder your baby’s sleep, and that you’ll need to wean away from later. But don’t worry about that right now – for now, do what you need to do to help your baby fall asleep.
2. Swaddle and/or offer a pacifier
If swaddling or offering a pacifier is working, keep it up. And, if you haven’t, try these as techniques to help soothe your fussy baby, and to temporarily promote more sleep until you begin to work on moving past this for good (see below). If you are experiencing the 3 month sleep regression, it’s even more likely you will need to keep swaddling for a few more weeks.
Is your baby is breaking out of the swaddle and that’s why they are waking up at night? Start using a sleep sack. While sleepwear may not be a cure-all, it could improve sleep enough to allow you time to get a plan together as to how to move forward.
If you are experiencing the 5 month sleep regression, it’s more likely you can stop swaddling and transition to a sleep sack.
Looking for a sleep sack?
Check out our Top 10 Best Sleep Sacks
3. Offer a dream feed
This isn’t a fool-proof strategy, but it works well for some babies. Offer a dream feed and ‘top-off’ right before you go to bed, and it may help your baby sleep a bit longer at night.
4. Use the swing if you have one
The swing can be a great way to soothe your fussy baby and to help induce a nap that wouldn’t otherwise happen ;). Just be sure to supervise your baby while he’s sleeping in the swing – you don’t want to let them sleep there for long periods of time.
5. Darken the Bedroom
If your baby is having trouble napping, consider darkening the room to encourage longer naps.
6. Set your baby up for success
If you’re putting your baby down at the “wrong” times for sleep, this can have disastrous results. Be sure to follow an appropriate 4 month old schedule. The right sleep schedule can do wonders!
Experiencing the 3 month sleep regression? Use our 3 month schedule.
Experiencing the 5 month sleep regression? Use our 5 month schedule.
7. Check your baby’s development
Before you consider moving forward to permanently change your baby’s sleep habits, you may want to double-check their development is on track, you are feeding them the “right” amount, they aren’t going through a growth spurt, and they are growing well. Use our Ultimate Guide to Your 4 Month Old Baby to do a quick check.
Experiencing the 3 month sleep regression? Use our 2-3 Month Baby Sleep Guide.
Experiencing the 5 month sleep regression? Use our 5 Month Baby Sleep Guide.
8. Use white noise
If you aren’t already using white noise, definitely consider adding that to the bedroom. Learn how and why to use white noise here. Even babies going through the 5 month sleep regression can benefit from white noise.
9. Start researching
Now is the time to do more reading and research about baby sleep if you haven’t already. Learning more about the 4 month sleep regression is a good first step, but learning more about your baby’s sleep needs is crucial to being successful with moving past the sleep regression for good. Downloading our free e-Book, 5 Ways to Help Your Child Sleep Through the Night is a great next step. We break down 5 simple no-cry ways to help your baby sleep better. And, it’s completely FREE!
10. Ask for help!
This time period, especially if it’s the 5 month sleep regression, is very exhausting! This is the time to lean on friends and family members. Let other people hang out with the baby while you take a nap.
These 10 tips should all be viewed as short-term solutions to help you rest up in preparation for starting to work on teaching your 4 month old baby a new way to sleep. Read below for 10 tips on how to move past the 4 month sleep regression for good.
Parent Story from Maggie Bales
“I am so happy with my experience with The Baby Sleep Site. My sleep consultant was phenomenal. I contacted the site after my little guy went through the 4 month sleep regression. He started to only sleep in 20-minute increments, so I resorted to co-sleeping out of necessity. They were able to help me to adjust his eating schedule and napping schedule while educating me on the process along the way. She was always quick to respond to my emails, which were often several times a day – including weekends. While my son is not quite sleeping through the night yet, I am happy to say that he is in his own room and in his own bed! His sleep stretches are growing. He is also napping in his own bed now! This has freed up my day considerably! I couldn’t be happier with my experience with The Baby Sleep Site. I’ll recommend your services to friends and family. I hope that I don’t need any more sleep help, but if I do, I am confident that The Baby Sleep Site will be able to guide me on the right path.”
-Maggie Bales, MI
10 More Tips to Move Past the 4 Month Sleep Regression For Good
Once you understand the 4 month sleep regression and catch up on a little sleep in the short-term, it’s time to start teaching your baby a new way to sleep. This process is called sleep training, or sleep coaching. But, opposite to what many believe, sleep coaching is about more than simply whether to let your baby cry it out or not.
We approach baby sleep from a holistic standpoint. We believe that sleep training without looking at “everything” is a bit like trying to get healthy by only looking at diet but without looking at exercise, sleep, water intake, other lifestyle choices, etc. It is the holistic combination of MANY things that makes us successful at meeting and exceeding sleep goals.
Here are 10 tips to move past the 3-4-5 month sleep regression for good:
11. Learn how much sleep your baby needs
Not knowing how much sleep your baby needs can set you on the wrong path right from the start. Not all babies sleep 12 hours at night and 4 hours during the day at this age. Similarly, if your baby is only sleeping 10 hours at night and 2 hours during the day, he isn’t getting enough. Set realistic expectations upfront.
12. Figure out how many naps
Should you offer 2 naps, 3 naps, or 4 naps at this age? Check the baby nap chart to see if you’re offering enough sleep periods each day.
13. Don’t keep baby awake too long
Over-tiredness is one of the main reasons babies take short naps or wake up a lot at night. Having the right schedule is very important to success in sleep!
14. Avoid napping mistakes
The better a baby naps during the day, often the better they sleep at night. Be sure to avoid these 7 common napping mistakes.
15. Feed your baby more during the day
As babies get older and more active, they increase how much they need to eat during the day. And, the more they eat during the day, the less they need at night! Check this baby feeding chart to make sure you’re feeding your baby enough during the day.
16. Be cautious about solids
Some parents think starting solids might help their 4 month old sleep better. But, will starting solids really help sleep? Not always. Learn when to start solids and consider waiting a bit longer.
17. Don’t get up too early
Did you know that light stimulating our eyes is what signals our brains to wake or sleep? Be sure not to start the day too early even if your baby is waking up too early.
18. Put your baby down awake
Putting your baby down awake after a consistent bedtime routine allows your baby to learn the skill of going to sleep such that he or she will learn to fall back to sleep. This means your baby can learn how to sleep through the night and take long naps. But, does your baby need to be drowsy? Learn what drowsy, but awake means and how hard you should work on it.
19. Change your baby’s sleep associations
If you downloaded our e-Book, 5 Ways to Help Your Child Sleep Through The Night, you have now learned what a “sleep association” is. Once you are ready and feel your baby is ready, you will want to start gradually changing these sleep associations so your baby can sleep more on their own. This is where more traditional sleep training comes in. There are many techniques and methods to do this – the one that you choose will depend on your family’s unique circumstances, on your baby’s temperament, and on your own unique parenting philosophy. Read more about baby sleep training methods here and signs your baby is ready for night-weaning here.
20. Re-evaluate once in a while
Babies grow and change very quickly in the first few years. Every so often, and especially if sleep begins to get worse again, you may need to re-evaluate your baby’s sleep. Do they need a new schedule? Are they developing new sleep habits that aren’t working? Are they going through another sleep regression? Be prepared for your baby to change and continue to keep learning about your baby’s sleep needs, so you’ll know what to do.
Following these tips for your 4-month-old should help you get back on track with sleep in no time! If you need more help, we have a multitude of resources at your fingertips below.
Help For The 4 Month Sleep Regression
Click here to see all our personalized consultation packages.
Once you purchase, you will immediately receive access to the Helpdesk, and you can set up your account, fill out your family's sleep history survey, submit it to a sleep consultant, and get started on the journey to better sleep!
Want to read about other family's experiences? Read parent stories and reviews here.
Need Baby and Toddler Sleep Help? We Have the Resources You Need!
For those persistent nighttime struggles, check out The 3 Step System to Help Your Baby Sleep. Using the same unique approach and practical tools for success, this e-book helps you and your baby sleep through the night.
Or, join our VIP Members Area packed with exclusive content and resources: e-Books, assessments, detailed case studies, expert advice, peer support, and more. It actually costs less to join than buying products separately! As a VIP member, you’ll also enjoy a weekly chat with an expert sleep consultant. And the best part – members receive 20% off all sleep consultation services!
Lola says
Ok… today has got to be the most longest day ever. I don’t even know what to classify this as. I have a 3.5 month old. Woke up at 7am as usual. First nap is usually about an hr later 8am, (we started this bed time at 6 weeks based on his tired cues) as he wants to go to bed at that time.
But for the past two days, he has been resisting going to bed at 8am. Today he fussed and cried and refused to go to bed. Eventually I had to bring up his 2nd nap up early as he was already dozing on his own at 10:40am after being up for over 3 hrs!!!
He woke up at 1:20pm and has ever since refused his last nap..He keeps crying from being tired, he also wants to feed as well, which I dutifuly oblidge. But then I tried putting him to bed 2 hrs later after waking up as putting him to bed earlier (1hr 30 mins) isn’t really working. But he keeps refusing. Now it’s over 3.5 hrs, still refusing to go down even after calming him down and blacking out the room.
Issue now is, he has just dozed off on his own whilst lying down the bed and it’s not even pitch black in the room.
P.s: he was getting to sleep on his own after nap routine of lullaby and then put him to bed to sleep.
Same with bedtime. After the routine, he falls asleep on his own after lullaby.
Now this week, he seems to be fussing a bit more than usual.
Please help! How do I get him to sleep on his own again, as I don’t like long crying and all of that.
Danielle says
Hi Lola,
Thank you for using The Baby Sleep Site as a resource. I’m sorry to hear you’re running into the 4 month regression a little early – it can be exhausting! Many babies will stop napping regularly for a short period of time during a regression, growth spurt, or when they’re learning a new skill. It can be hard to get through in the moment, but it almost always improves within a week or two. You might like our article on sleep coaching, which you can start around 4 months-old, and which includes no- and low-cry methods: https://www.babysleepsite.com/sleep-training/sleep-training-from-no-cry-to-cry-series-part-1/
I hope this helps, and good luck!
DeAnna says
What is the reason for waiting to train until the regression passes? How does one know when it actually has passed?
Neosha says
@DeAnna – Thank you for stopping by our sleepy little village and for reading! We generally make this flexible suggestion since your baby’s “worsened” sleep or newly “bad” sleep is quite literally out of their control so adding in teaching them a new skill during this time may lead to longer training and/or more frustration for both you and your baby. And the 4 month sleep regression doesn’t really “pass” unfortunately – you all just settle in to the new way your baby sleeps. I hope this helps, DeAnna. Please keep reading!
Elliot Whitehead says
Hi Neosha, we’re in this situation at the moment with our 4 month old..if it’s suggested to wait until the regression passes but then you say it doesn’t really pass, isnt that somewhat conflicting..i.e. how do we know when is a good time to start sleep training? For the last 4 days our baby has been waking up more often at night and being harder to settle, do we start now or wait longer? Thanks!
Janelle Reid says
Hi @Elliot Whitehead, thanks for your comment! I totally understand why you are asking that! I’m sorry if it seems confusing. We include this because for some babies, they do just “get it” without a ton of intervention. That is why we said watch and see what happens, but if you’re getting desperate and are ready to begin sleep training, go ahead and go for it, it is easier to start now before you are totally exhausted rather than waiting to see if you will have an issue or not. Typically for future regressions (9 months, 12 months, and so on) you can “wait them out” and remain consistent and things will get back on track in a few days/weeks. I hope this helps!
Paulie says
I’m one week away from having a 4 month old. He was starting to sleep 3-6 hour stretches at about 10 weeks but then he accidentally flipped in his arms up sleep sack from back to belly twice! He woke up screaming both times luckily and I saved him. It was terrifying! He hated being swaddled with arms in anyway but still had a strong startle reflex so we had a few sleepless nights. I tried the Merlín sleep suit and that helped for a little bit (he slept about 2-2 1/2hrs only at a time) but then at 13 weeks his sleep just got worse. So for the last 2 weeks he sleeps about 2 hrs when he first goes down, but then wakes up every 40-90 minutes. I nurse him to sleep because it was working well before but now I’m up nursing half the night. Nursing about 15 minutes every 40-90 minutes is killing me. To make things worse…. he sleeps in his bassinet at night but only naps during the day if he’s being carried. That’s gone on since birth. I go back to work in 6 weeks and can’t continue like this. I’m also worried he may be too young for sleep training?
Neosha says
@Paulie – Thank you for stopping by our sleepy little village and for sharing with us. We completely feel your pain – 4 month olds are definitely tough when it comes to managing their sleep as this frustrating and exhausting sleep regression causes all sorts of havoc. We generally advise our parents that it is never too soon to start teaching your baby healthy sleeping habits and we encourage a “formal” or more strict sleep training program once your baby is at least 4 months old. When you’re ready, please consider connecting with one of our sleep consultants who will be able to get more detailed information from you and walk you step-by-step, day-by-day through this process. You can read more about our lovely ladies here:https://www.babysleepsite.com/about and our services here:https://www.babysleepsite.com/services Hang in there, Paulie!
Raluca says
My doughter has 4months and two weeks. Before she gets 4months she was sleeping all night since 9-10pm untill 08-09.00 am. Since she had 4months her nights vary:she gets up and stays awake for an hour and after that she gets back to sleep, or in another nights she wake’s up for the pacifier two or three times and quickly goes back to sleep and other times she wakes up very fussy, i hold her until she sleeps back.
By the day she is sleeping well. She has 3-4naps. She is sleeping one hour or two by nap.
By night she is sleeping with me in the same bed. And both day and night i help her to sleep as i walk with her in my arms.
In this the 4months sleep regresion? Or it doesn’t start yet?
Janelle Reid says
Hi @Raluca, thank you for writing to us! I am sorry you have been struggling with your daughter’s sleep. It could possibly be the regression as around this age sleep patterns begin to change. We have a free guide with tips on helping your child sleep better at night that may help. Here is the link to sign up to receive it if you are interested: https://www.babysleepsite.com/baby-sleep-through-night-free-ebook/
If things don’t smooth out in a few weeks and you need more help, let us know! Our amazing sleep consultants can walk through these challenges with you and help both you and your daughter get more sleep at night. If you are interested you can view our packages online here: https://www.babysleepsite.com/baby-toddler-sleep-consulting-services/ or you can email us directly and we can recommend a specific package for you at [email protected]
Hang in there! I am sorry you are struggling and hope this helps!
Raluca says
Thank you very much for your answer. I would have another question if you would be nice to answer me.
Meanwhile she turned 5month and the situation is the same. So I’m thinking to aplly a sleeping training method.
At this time i help her to sleep by walking with her in the room with pacifier. It take me by 5-15minutes to help her to sleep.
In the first i would like to weaning her by the pacifier. So, the question is:first should I get ridder of the pacifier by continuing helping her to sleep by walking with her in the room? Or should I start directly with sleep training without a pacifier?
Tkank you!
Janelle Reid says
Hi @Raluca, I’m sorry the issues are still going on but at least you are able to know it is something that will need a plan of action. The way you choose to proceed is going to be up to you so my piece of advise is to stay consistent with your plan and to give it time. Here is an article to help with your decision for the pacifier. https://www.babysleepsite.com/sleep-training/pacifier-weaning-stop-baby-toddler-how-when/
Hang in there!
Accelleral Review says
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was looking for thoughts on this matter last Monday.
Maleagiso Cecilia Ntlatseng says
Good day, my baby girl is 14 weeks, and she’s rubbing her gums with her tongue, does is mean she can be teething
Janelle Reid says
Hi @Maleagiso Cecilia Ntlatseng, thanks for your comment! All babies are so different! It could be possible she’s teething (once it starts you may feel like she’s constantly teething for about 2 years with breaks here and there) or she’s just found her tongue. 🙂 Enjoy your sweet girl!
P says
My little one just turned 16 weeks, and just started his 4 month sleep regression. We are going to start sleep training him. But nobody will give me an answer to this question: do we need to transfer him to his own room?
I would have no problem with this, as long as it will help him to sleep better.
Thanks!
Neosha says
@P – Thank you for stopping by our sleepy little village and for commenting. I completely understand your frustration about the sometimes impossibility of finding 1 answer to what seems to be 1 simple question – we try to keep things as simple as possible here. The answer to this is “It’s entirely up to you!” 🙂 Some do while some work on sleep first before transferring to their own room and some never transfer to their own room, so whatever works for your family is what you should do as long as it’s done safely. If you’d like any help managing that transition or working on room-sharing with your little one while sleep coaching, we’re here to help! Feel free to connect with one of our consultants at any time:https://www.babysleepsite.com/services I hope this helps, and please keep reading!
Joanna says
My daughter is 4.5 months old. She has not been a good sleeper, preferring to sleep on me, since the very night she was born. At about 3 months, she went from a not-great sleeper, to a very bad one. She would sleep 45 minutes in her bed and then wake up as soon as I put her down for the remainder of the night. I assumed she was going through the 4 month sleep regression early. When she turned 4 months old, I started doing pickup/put down with her and it worked wonders. We had been doing that with a good degree of success for about 10 days, when all of a sudden she started desperately wanting to be nursed to sleep and waking every 2-2.5 hours. This has gone on for the last 2 nights and now I don’t know whether to be more strict with her or cut her some slack. I thought she had already regressed but if this is actually it, do I keep forging ahead with the pick up/put down? I don’t want to be cruel but I do want to get her sleep back on track. Thanks in advance!
Janelle Reid says
Hi @Joanna! Thank you for stopping by and leaving a comment – I am so sorry to hear that you are feeling the effects of the 4 month sleep regression! It is a rough one and I do hope things level out soon, especially with you being consistent with sleep training her. If the issues persist, or you find you’re getting closer to the end of your rope, let us know! We have an amazing team of sleep consultants here that can help figure out what the issue is if it’s not regression related. Hang in there and I hope this passes quickly!
Sarah says
My daughter just turned 4 months. She was the only child I have that would sleep close to 12 hours at night and wake up one time for a feeding. Now She’s up 6-7 times at night and only napping 15-25 minutes every other hour or so. I’m a mother of 4. My youngest 2 are 11 months apart. Something has got to give. ?????
Nicole Johnson says
@Sarah I’m so sorry to hear your daughter is waking so much at night. You are not alone and we get a lot of parents here around this same time! Waking up so much at night is certainly exhausting. We are happy to help and welcome you to contact us any time!
Stacey says
Hey,
My little one is 3.5 months old she us a good sleeper at night waking twice in the night from 9pm – 7am. But I can not get her to slef sooth at all. She fights sleep and just screams when she is over tierd. Her dad and I have to constantly rock her to sleep. In the day her naps and very short and fragmented it doesn’t matter where she sleep it won’t be for long. I don’t know how much more I can take. It breaks my heart listening to get cry like that but I get so frustrated when she just won’t sleep!
Thank you.
Nicole Johnson says
@Stacey I’m sorry to hear your 3 1/2 month old is having trouble falling asleep at night. You’re certainly not alone and we’d be happy to help! At The Baby Sleep Site, we believe in helping babies learn how to sleep before we expect them to necessarily be able to do it alone. We are all moms and want to limit crying as much as possible. There are gentle methods you can use to help her learn how to fall asleep without being rocked. You may be interested in learning about gentle sleep coaching techniques. We have some articles around the blog you are free to peruse, but it may be faster simply to get one of our sleep plans or review some of our case studies, audio recordings, or day-by-day plans in our Members Area where you can also chat live with a sleep consultant. Let me know if you would like more information about that at all or feel free to contact us directly here: https://www.babysleepsite.com/contact Hang in there!! We know how hard this is.