What is sleep regression? Plus, when it happens and how to deal
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what sleep regression is, including what ages it may occur and how long it lasts. Plus, how parents and caregivers can deal with these challenging phases.
While some parents get misty packing away their baby’s tiny newborn clothes, moving into the next stage comes with some major perks. Perhaps the biggest one? After what seems like an eternity of late-night feeds and diaper changes, finally (finally!) everyone can start to sleep through the night.
Well, for a few weeks anyway.
Unfortunately for exhausted new parents, it’s common for babies who have been sleeping well to suddenly begin waking up frequently, or have trouble settling down at night. (It happens to toddlers too.) This is called a sleep regression — and even though they’re developmentally normal, they can also be difficult and disruptive for the whole family.
What is sleep regression?
Sleep regression is a period of time when a baby or toddler who’s been sleeping well suddenly isn’t. It can be jarring, frustrating, and challenging for the child and their parents.
Common signs of sleep regression
Increased night awakenings: Your baby may wake up more often during the night, even if they previously slept through.
Difficulty falling asleep: Bedtime can become a struggle, with your baby taking longer to fall asleep, or resisting sleep altogether.
Changes in nap patterns: Naps may become shorter, less predictable, or harder to establish.
Causes of sleep regression
Sleep regressions are often linked to your child's growth and development, so try to remember that these are temporary, and usually resolve on their own as your child adjusts to their new skills and abilities.
Growth spurts: Babies grow quickly during their first years, and this may disrupt sleep as their bodies and brains develop rapidly.
Cognitive leaps: Babies are always learning new skills, and as they become more aware of the world around them, their sleep may be affected.
Increased mobility: As babies gain new physical abilities, such as rolling over or standing up, they may practice these skills in their cribs, leading to more frequent awakenings.
Sleep routine issues: Parenting practices and environmental conditions around sleep and bedtime routines may also play a significant role.
At what ages do sleep regressions typically occur?
Sleep regressions often coincide with major developmental milestones that happen around specific ages. However, each child is unique, and not all babies will experience sleep regressions at these exact times.
4 months: Babies experience a significant growth spurt and cognitive development. They become more aware of their surroundings and might start to roll over. Their sleep cycles also begin to change, becoming more like adult sleep patterns, which may lead to frequent awakenings.
6 months: Babies often start solid foods, which can cause some digestive disturbances and may affect sleep. They’re also learning to sit up and crawl, which may sometimes lead to disruptions as they practice new skills at night.
8–10 months: At this stage, babies are learning to crawl, pulling up to stand, taking their first steps, and they may go through a sleep regression as a result. Babies at this age are also developing a strong attachment to their caregivers and they may experience separation anxiety at night, making them restless.
12 months: Many babies are walking and exploring their world more independently. This new mobility may lead to more active and disrupted sleep. They might also be transitioning from two naps to one, which can temporarily affect their nighttime sleep.
18 months: Toddlers are experiencing another period of rapid development, becoming more independent and assertive, which may lead to resistance at bedtime. Teething can also contribute to sleep disturbances.
2 years: The “terrible twos” can bring increased independence, language development, and emotional growth. Toddlers might start to test boundaries and resist bedtime routines. Nightmares and fears may also lead to disrupted sleep.
How long does a sleep regression last?
Some babies may experience only brief sleep disruptions, which resolve in just a few days. But for others, sleep regressions may last several weeks, particularly if the baby is going through significant growth or hitting developmental milestones.
If your baby is in a sleep regression, you’re likely exhausted, but try to remember that they are temporary and a normal part of your child's development and in most cases, you’re not doing anything wrong. In fact, they show that your baby’s growing and learning new skills. With patience and consistent support, your baby will eventually return to more regular sleep patterns.
Still, if your baby’s sleep regressions persist for a long time, or you have concerns, consult a pediatrician.
How parents and caregivers can deal with sleep regression: 6 tips to cope
Dealing with sleep regressions can be tough, so here are a few practical strategies parents can use to help manage.
1. Maintain a consistent pre-bedtime routine
Establish a regular and predictable evening routine to tell your baby it's time to wind down. This might include activities like a warm bath and reading a book. Consistency may help create a sense of security that makes it easier for your baby to settle down at night.
💙 We know establishing routines with kids can be easier said than done. Jeff Warren provides useful advice for supporting your mental health in the Ease Parenting Stress series.
2. Try soothing activities
Bring gentle, soothing activities into your bedtime routine to help your baby relax. This might include a gentle massage, soft lullabies, or smooth rocking. These calming activities may help create a peaceful transition to sleep which promotes better rest for everyone.
💙 Sleep Soul: Relaxing R&B Baby Lullabies are specially crafted to help your baby fall asleep and get the rest they need.
3. Create a calming sleep environment
Keep the room dark, cool, and quiet. Using blackout curtains can block out light, and a white noise machine can drown out background noises. This way, your baby can relax and sleep better.
💙 Having a hard time falling back asleep after you get up with your baby, no matter what you do? Try the Gently Back to Sleep meditation from Tamara Levitt.
4. Stay flexible
Every parent has their own approach to sleep. Some people are fans of sleep training, while others aren’t. Do what’s best for you, but remember to be flexible if you need to be. Be patient and understanding with your baby — and yourself.
💙 Parenting can be really hard. Conscious Parenting, a class from Dr. Shefali Tsabary, can provide tips to help you cope with some of your toughest moments.
5. Practice self-care
Rest when you can. Share nighttime duties with a partner or ask for help from family and friends. Self-care can help you stay calm and patient, which is good for both you and your baby.
💙 Forgotten how to self-care in the baby-induced haze? Let these 20 self-care practice ideas guide you back to a routine.
6. Use mindfulness practices
Use simple practices like deep breathing, meditation, or a few moments of quiet reflection to help reduce stress and improve your coping skills, so you can approach challenges with a clearer, calmer mind.
💙 If you’re new to mindfulness meditation, the Mindfulness for Beginners series with Jeff Warren is a great place to start.
Sleep regression FAQs
What are the signs that my baby is experiencing sleep regression?
There are three key signs of sleep regression.
Increased night awakenings, where your baby wakes up more often during the night even if they previously slept through
Difficulty falling asleep, or resisting sleep altogether
Changes in nap patterns, with naps becoming shorter, less predictable, or harder to establish
Can sleep regressions be prevented or minimized?
While sleep regressions can't be entirely prevented, there are ways to minimize their impact. Maintaining a consistent bedtime routine may help your baby know what to expect each night as they prepare for sleep — check out these 10 dos and don’ts for a kids bedtime routine.
A calming sleep environment, with a dark, cool room and white noise to block out disruptions, may also promote better sleep. Being responsive to your baby's needs and providing comfort when necessary can help ease these challenging phases. Stay flexible and adapt routines as you need, while keeping overall consistency in mind.
How can I help my baby get back to a regular sleep schedule after a regression?
Helping your baby return to a regular sleep schedule involves gradually re-establishing routines that may have been disrupted. It might take some time, but your baby will return to a more regular sleep pattern.
Start by reinforcing the bedtime routine that worked well before the regression.
Try to stick to the same schedule every night.
During the day, ensure your baby gets enough active play and exposure to natural light, which helps regulate their internal clock.
Be patient and give your baby time to adjust.
If they resist sleep, provide comfort and reassurance, but continue to guide them back to their routine.
Are there any specific products or tools that can help during sleep regressions?
Several products may help manage sleep regressions by helping your baby feel secure and sleep more soundly.
White noise machines can create a soothing sound environment that blocks out disruptive noises.
Blackout curtains can be useful for keeping the room dark, especially during nap times or early mornings when light might wake your baby.
Sleep sacks may provide a sense of security and comfort without the safety risks associated with loose blankets.
A comfortable and safe sleep environment, including a firm mattress and appropriate room temperature, can promote better sleep.
When should I consult a pediatrician about my child's sleep issues?
While sleep regressions are normal, there are times when you should consult a pediatrician. If your baby's sleep issues persist for an extended period or significantly impact their wellbeing and development, it's a good idea to seek professional advice.
Also, if your baby shows signs of other health concerns, such as difficulty breathing, snoring, or growth and weight gain issues, get a medical evaluation. A pediatrician can help rule out underlying health problems and give guidance tailored to your baby's specific needs, ensuring they get the necessary support for healthy sleep patterns.
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