When to Expect Sleep Regressions (and How to Survive Them!)
Oh, mama, I see you. The bags under your eyes, the extra coffee in your cup, the desperate Google searches at 2 AM: “Why won’t my baby sleep?!” If you’re in the thick of it, chances are you’ve hit a sleep regression. The good news? It’s completely normal. The less good news? It can feel like a never-ending cycle of wake-ups and exhaustion. But don’t worry, I’ve got you covered with a breakdown of when these sleep regressions typically hit—and what you can do to make it through.
When Do Sleep Regressions Happen?
Sleep regressions are those periods when your sweet, amazing sleeper suddenly starts waking more frequently, fighting naps, or just refusing to sleep altogether. They often align with developmental milestones, which means your little one is learning and growing —but at the cost of your precious sleep.
The first step is recognizing what you’re dealing with and being prepared. All babies are different and may hit regressions on varied schedules, but generally you can expect sleep regressions close to these milestones:
4 Months: The first biggie. Your baby’s sleep cycle is maturing, which means they’re transitioning out of that newborn sleep and into a more adult-like pattern. Unfortunately, this means lighter sleep and more wake-ups.
8-9 Months: Separation anxiety kicks in, and your baby is likely mastering crawling or pulling up to stand. All that excitement means more frequent night wakings.
12 Months: Turning one is a big deal! Some little ones start walking, and there’s a nap transition happening soon. Sleep can get rocky for a bit.
18 Months: Hello, toddlerhood! At this stage, your child may resist sleep due to newfound independence, teething (again).
2+ Years: Nightmares/ night terrors, fears, and boundary-testing can lead to disrupted sleep. This is also when some kiddos start trying to climb out of their cribs.
How to Handle Sleep Regressions
Now that we know when sleep regressions happen, let’s talk about how to survive them.
Stick to Your Routine: Babies and toddlers thrive on consistency. Keep the bedtime routine predictable—bath, books, cuddles, bed, etc. It doesn’t have to be an elaborate routine, but keep the key steps in place.
Offer Extra Comfort (Within Reason): If your little one is struggling with separation anxiety, try adding an extra cuddle before bed or a lovey (if they’re old enough). But be mindful not to create habits that will be hard to break later.
Watch Wake Windows: An overtired baby is a fussy baby. Make sure your child is getting enough daytime sleep and isn’t staying awake too long between naps. On the flip side, if it’s time to transition to longer wake windows you’ll want to do that to build the necessary sleep pressure for naps and night sleep.
Optimize Your Sleep Foundations: Dial in your child’s sleep environment and make sure it is optimized for sleep. Are the white noise levels around 50 decibels? Black out curtains blocking out light? Are you using aromatherapy like lavender to support the brain with sleep? Avoiding sugar and screen time close to bedtime?
Get Outside: Fresh air and natural light help regulate circadian rhythms, making it easier for babies to fall asleep at night.
Keep Calm and Breathe: I know it feels like it’ll last forever, but I promise, it won’t. Most sleep regressions pass in a few weeks. Take deep breaths, accept help when you can, and remember—this too shall pass.
Sending you all the sleepy vibes. You’ve got this!
Sometimes you may need a little extra help from a pediatric sleep specialist. I support parents in Lexington, KY, and nationwide. If you’re seeking help for your family, please book a call with me so we can discuss how I may serve your family.
