4-Month Sleep Regression

Establish Strong Sleep Foundations

Now is the time to create healthy sleep habits that will last:

• Consistent bedtime routine: Same steps, same order, every night (bath, book, song, bed).
• Early bedtime: 6:30-7:30pm is ideal for this age. Overtired babies fight sleep harder.
• Dark room: Blackout curtains to support melatonin production.
• White noise: Consistent sound masks environmental disruptions.
• Cool temperature: 68-72°F for optimal sleep.

Master Age-Appropriate Wake Windows

At 4 months, babies can only handle 1.5-2 hours of awake time before needing sleep:

• First wake window: 1.5 hours (after morning wake to first nap)
• Middle wake windows: 1.5-2 hours between naps
• Last wake window: 2-2.5 hours before bedtime
• Signs you've missed the window: Rubbing eyes, yawning, glazed look, second wind (suddenly hyper)

⚠️ Overtired babies sleep worse! Watch for sleepy cues and act quickly.

Introduce "Drowsy But Awake"

The golden rule of sleep training—put baby down sleepy but still slightly awake:

• Why it matters: If baby falls asleep in your arms/at breast, they'll need that same condition to fall back asleep at 2am.
• How to do it: Complete bedtime routine, then place in crib when drowsy but eyes still open.
• Start gradually: If currently rocking to sleep, try rocking less each night until putting down more awake.
• Be patient: This skill takes practice. Some protest is normal.

Don't Rush In at Every Sound

Babies make noise in their sleep! Brief wakings between cycles are normal:

• Wait and observe: Pause 5-10 minutes before intervening. Baby may resettle independently.
• True crying vs sleep sounds: Fussing, whimpering, and brief cries are often part of sleep cycles.
• Rescue if needed: If baby escalates to full crying after 10 minutes, then provide comfort.
• Avoid creating sleep crutches: If you always rescue immediately, baby learns to expect it and won't learn self-soothing.

Manage Hunger vs Habit

At 4 months, some night feeds are still necessary, but not every 2 hours:

• True hunger: Most 4-month-olds need 0-2 night feeds. If exclusively breastfed, 1-2 feeds is normal.
• Comfort feeding: If feeding every 1-2 hours, baby is using nursing/bottle as sleep association.
• Full feeds during day: Ensure baby gets adequate calories during waking hours (8-12 feeds/day).
• Dream feed option: Feeding baby at 10-11pm (before you sleep) can extend first overnight stretch.

Consider Gentle Sleep Training

4 months is the earliest age experts recommend sleep training methods:

• Ferber method: Gradual checks at increasing intervals (3 min, 5 min, 10 min).
• Chair method: Sit in chair by crib, moving chair farther away each night.
• Pick up/put down: Pick up when crying, put down when calm. Repeat as needed.
• Fading method: Gradually reduce your involvement in falling asleep over 1-2 weeks.
• Important: All methods work if applied consistently. Choose one that fits your parenting style.

Extend Naps When Possible

Short naps worsen night sleep. Try nap rescue strategies:

• At 30-minute mark: If baby stirs, try gentle shush-pat to extend nap through next cycle.
• Contact naps for first nap: If needed, hold baby for first nap to ensure good restorative sleep.
• Nap in motion occasionally: Stroller or car nap once per day can save the day.
• Prioritize crib naps: But don't stress if 1-2 naps happen "on the go."

Take Care of Yourself

This regression is exhausting. You need survival strategies too:

• Tag-team with partner: Take shifts—one person handles first half of night, other person second half.
• Nap when baby naps: Sleep deprivation makes everything harder.
• Lower other expectations: Now is not the time for perfect house/meals. Survival mode is OK.
• Ask for help: Can someone watch baby so you can nap? Accept that help!