What are baby sleep regressions (and how to handle them)?
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Parenthood is full of surprises – and not all of them good. From poo leakages to endless colic-induced crying and spit-ups before you leave the house, the list goes on. Then, of course, there's the tiredness; don't mention the tiredness!
Eventually, you'll manage to achieve some sort of sleep and nap routine, thank goodness. But then suddenly, out of nowhere, your little one becomes restless and wakeful again and the exhaustion and emotional tears of the newborn stage return.
Say hello to baby sleep regressions!
What are baby sleep regressions?
Besides being something you definitely don't need as a new mum, baby sleep regressions are where a baby or toddler who was sleeping well (or well enough!) suddenly reverts to being a poor or fussy sleeper.
Some tell-tale signs of baby sleep regressions include:
Frequent waking through the night
Struggling to settle for no apparent reason
Taking shorter naps or refusing them altogether
Separation anxiety
Fighting sleep
Why do baby sleep regressions happen?
While there are many issues that can disrupt a baby sleep habits, you can distinguish a regression from other sleep disturbances based on when it happens, how long it lasts and whether there are any other issues.
The good news is that baby sleep regressions are temporary. They usually only last between 2-6 weeks, meaning you will sleep again!
Baby sleep regression stages usually coincide with physical, emotional and/or developmental milestones, or a change in sleep structure, for example, dropping a nap, and are tied to particular baby/toddler age stages.
These milestones cause sleep disturbances as babies and children have growing brains and busy minds during these periods. They also love to try out new skills, often between 1.00 am and 3.00 am *weep*.
The good news is that baby sleep regressions are an absolutely normal part of your little one's growth and development. The bad news: they're absolutely no fun for you – unless you know how to manage them correctly.
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When do baby sleep regressions happen?
Sleep regressions are common for newborns through to toddlers. The key baby sleep regression stages identified are:
4-6 months
9 months
12 months
18 months
24 months
It's important to realise that sleep regressions can hit bang on the age brackets mentioned above or fall a little on either side. Just like everything when it comes to babies, no two are exactly the same – even when you have twins!
Also, know that most babies and toddlers go through these sleep regressions. It's just that some, unfortunately, feel it more strongly than others.
Sometimes sleep regressions only become apparent when night sleep is impacted due to shorter naps, and sleep debt building (bub doesn't get adequate sleep over a series of days).
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Baby sleep regression stages in-depth
4-6 month sleep regression
Before four months, babies sleep is neurologically immature and disorganised.
Then, at 4-6 months (and as early as 3 months), babies see a permanent change in sleep structure. They start to produce their own sleep hormones (cortisol, serotonin and melatonin), which change how their sleep is structured, and new patterns develop. While this change is a progression in your baby's sleep maturity, it's often seen as a regression as it results in sleep disruption.
Signs to watch out for
45-minute naps during the day
4-6 hour stretches of sleep with a feed turns to 2-4 hourly overnight waking
Baby becoming overtired as sleep debt builds from short naps and frequent overnight waking
Insights and tips
Baby may need an extra overnight feed for 2-3 days during a growth spurt, but it's unlikely they'll need to be fed every two hours. By beginning this routine, your little one is taking more calories at night, which causes reverse cycling of calories and encourages overnight waking to continue
A well-rested baby will stir, drift into a light sleep phase at the two-hour mark, and then back into a deep sleep phase for another two hours before waking fully
An overtired baby that is reliant on sleep associations, e.g. rocking, feeding, bouncing, will need you to help them to get back to sleep
Shorter naps throughout the day = sleep debt building = overtired baby
Implement self-settling strategies so they can learn independent sleep skills. This doesn't mean crying it out (CIO) or denying overnight feeds
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9-month sleep regressions
At nine months, babies have hit a big developmental milestone: learning to crawl and move about. Separation anxiety also peaks. Separation anxiety is when babies fear their parents will leave and never come back. Nine months is also when they usually drop an afternoon nap and move to three solid meals a day.
Signs to watch out for
Night sleep can become worse
Excessive overnight waking
Naps are harder to achieve as baby is overtired
Insights and tips
9-month-olds can fight naps for up to a week. However, one nap per day is not the answer for this age group
Offer earlier bedtime to combat overtiredness. Don't panic! This doesn't mean they'll wake for the day even earlier.
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12-month sleep regressions
At 12 months, babies are developing motor skills and usually crawling, standing and walking. Separation anxiety is still ongoing, plus dreaded FOMO (fear of missing out) arrives, and they'll do anything not to go to bed. Many parents decide to drop the nap when this happens, but doing so is a big mistake!
Signs to watch out for
Night wake ups
Early morning waking
Insights and tips
Baby is becoming a toddler. This means they're so much more aware of the world and their role in it and need to explore it each and every day
Might need one nap for a week and then back to two naps
Don't drop the morning nap – it makes for a messier 18-month regression! Do this closer to 15-18 months of age
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18-month sleep regressions
At 18 months, babies/toddlers go through another round of growth and development. This includes sitting, standing, walking, running, climbing combined with separation anxiety, new foods, dropping bottles and naps and language development. It's a busy but exciting time for both of you!
Signs to watch out for
Frequent overnight waking
Prolonged periods of wakefulness through the night
Short naps or catnapping
Refusing naps
Insights and tips
Toddlers are on the go 24/7! They can become hungry and start to need more protein during the day to maintain blood sugar levels to encourage optimal night sleep
Up the physical exercise and outdoor play in the morning and late afternoon – the novelty will wear off in a couple of weeks
Spend more time on a wind-down routine – the older the child, the longer the routine to make sure they are calm and content before bed
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24-month sleep regressions
Two years is another big developmental and language milestone. Your little one will be running, kicking, drawing lines and feeding themselves, telling you they need to use the potty and follow commands. They also typically know up to 50 words and can use short sentences. There's a lot going on to keep them awake!
Signs to watch out for
Nap refusal
Wanting you to stay in the room with them until they fall asleep
Insights and tips
Two-year-olds can take up to 40 minutes to fall asleep. While this is entirely normal, it's very frustrating as a parent when you just want some downtime
One common mistake parents make is dropping the nap as their child starts to protest. Most two years old's still need a daytime nap for behaviour, growth and development
Nap strikes are normal and not a sign to drop the nap
Most toddlers drop their nap between 2.5-3 years of age
Toddlers are stubborn and strong-willed – stay strong!
Whatever the sleep regression age and stage, if your baby has mastered the skill of self-setting and resettling, they'll wake for a brief period, practice their new skill, and then happily put themselves back to sleep.
How to handle baby sleep regressions (and stay sane!)
As tough as baby sleep regressions can be, it's important to remember that they’re only temporary. Before you know it, they'll become a distant memory. Sleep regressions usually only last for a couple of weeks; the worst-case scenario is six.
When in the middle of a stage regression, make sure you rest when you can – non-essential household chores can wait. Plus, keep your energy up with good healthy meals and snacks and plenty of water and (probably cold) coffee.
The most important thing you can do during these sleep regression stages is to remain consistent. Stick to your normal routine and try and ride through the regression without resorting to sleep associations to get your little one to sleep.
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Here are my top tips for surviving all sleep regression ages:
Ensure your little one's sleep environment is optimal for sleep – Darkness, white noise if age-appropriate, swaddle/sleep bag, ideal room temp (18-22 degrees Celsius) and no distractions.
Maintain consistency with your usual nap/bedtime routine – Work with age-appropriate awake windows and ensure naps are happening at home within biological sleep windows to make settling easier.
Avoid introducing new negative sleep associations as a quick fix – These include nursing or rocking your baby to sleep, holding their hand and sleeping next to them. Chopping and changing strategies can be exhausting for you and confusing for your little one and can often drag out the regression.
Ensure your little one has a lovee or cuddly (if age appropriate) – This can comfort them and make them feel safe during times of separation anxiety.
If they're no longer a newborn, step back and assess the pitch of the cry – There's no need to rush in as they may happily put themselves back to sleep within a couple of minutes.
If you have an older baby, spend more time with them during the day – Plus, always end the day with a nice relaxing wind-down routine before bed.
While baby sleep regressions may wipe you out for a short time, they really won't last forever. So, my best advice is to be consistent, patient and persistent – even when it's 3 am, and your baby and body are screaming out for sleep!
Get sleep regression help
If your baby has stopped sleeping through the night, is fighting sleep or is napping less, let's chat. I can work with you to develop practical strategies, sleep plans and self-settling or nap plans so you can get your little one back in sync and enjoy some much-needed rest.