Let’s Talk About Sleep “Regressions” (a.k.a. PROgressions!)
Hi mama (and dad, too), let’s get real for a second. Sleep “regressions” — just hearing the word can make your heart sink, right? We instantly picture endless wake-ups, cranky babies, and parents running on caffeine and sheer willpower. But here’s the truth: these phases aren’t actually your baby falling apart at night. In fact, they’re signs of growth, which is why in my world, we call them sleep PROgressions. Because your baby isn’t going backward. Their little brain and body are moving forward in the most amazing ways.
Why Reframe Regressions as Progressions?
Not every baby even experiences these bumpy stages the same way. Sometimes sleep takes a hit, sometimes it doesn’t. There’s no need to brace yourself for disaster every time you hear the word “regression.” Instead, let’s shift the narrative and look at these changes as part of your baby’s incredible developmental journey. My goal here is to help you understand what’s really happening during these tricky moments, why they matter, and what you can do to support both your baby and yourself. Here’s a helpful fact to keep in mind: the 4-month sleep progression is actually the only time your baby’s sleep architecture itself changes. Every other so-called “regression” is simply development spilling over into sleep. Rolling, crawling, teething, growth spurts — all of these milestones can temporarily impact rest, but they aren’t your baby losing skills or going backward. So when you hear about regressions, know this: your baby isn’t broken. They’re simply growing, learning, and sometimes that growth makes sleep feel a little less predictable for a while.
The Famous 4-Month Sleep PROgression
This is the stage most parents hear whispers about before it even happens. The “dreaded” 4-month regression is probably the most talked-about sleep stage in a baby’s first year, and if you’ve ever gone down the Google rabbit hole, you know the fear is real. But here’s the thing: you don’t need to be afraid of this milestone. This isn’t your baby’s sleep falling apart; it’s your baby’s sleep maturing and growing up. And yes, sometimes that means more wake-ups for a few weeks, but it’s not a step backwards — it’s a leap forward.
What’s Actually Happening at 4 Months?
When your baby is a newborn, sleep is very simple. They basically toggle between just two stages: quiet sleep (NREM) and active sleep (REM). It’s a pretty even 50/50 split, with half of their sleep being deep, restorative rest. But somewhere between 3–5 months, everything changes. Your baby’s sleep cycles mature and start to look more like yours. Instead of two stages, they now move through a cycle of four distinct stages: NREM1 → NREM2 → REM → NREM3 → NREM4. With more stages comes more transitions, and that’s where the bumps come in. In these early months, your baby now spends less time in deep sleep and more time in lighter stages, like NREM1 and NREM2. Sleep cycles also shorten to about 30–60 minutes, which means they are far more likely to wake briefly in between cycles. Add to that the fact that babies around 4 months naturally need less overall sleep in a 24-hour period — about 12–15 hours instead of the newborn 14–17 — and you’ve got the perfect recipe for choppier nights and more frequent wake-ups.
When Does It End?
The good news is that this stage is not forever. While the structure of your baby’s sleep cycles is a permanent change (they’ve officially graduated into big kid sleep), the frequent night waking usually eases after a few weeks. What’s more, this is happening alongside so many other exciting developments. Around this age, babies are learning to roll, smile, notice their world, and connect with you in brand-new ways. It’s a season of massive growth, and sleep is simply being reshuffled to keep up.
How You Can Support Your Baby
There are several strategies that can help your baby (and you) move more smoothly through this stage. First, pay attention to awake times. These increase by about 15 minutes every few weeks, and pairing that knowledge with your baby’s sleepy cues will help you land bedtime and nap time right in the sweet spot. Second, if you don’t already have a bedtime routine, now is the perfect time to start one. Even simple steps — bath, PJs, feed, story, cuddle — create predictability that helps babies transition to sleep. Third, layer soothing tools, or sleep associations. A swaddle or sleep sack, white noise, rocking, or a pacifier can all work together to help your baby settle more easily during those tricky transitions between cycles. Fourth, make sure your baby has plenty of playtime, especially floor play, during the day. This not only supports development but also helps build natural sleep pressure. And finally, practice good sleep hygiene: dim the lights, avoid white or blue light for at least an hour before bed, and create a calm, cozy environment that signals to your baby it’s time for rest.
Caring for Yourself During This Stage
As overwhelming as these nights can feel, your wellbeing matters just as much as your baby’s. One of the best things you can do during this stage is lean on your village. Whether that’s a partner, grandparents, or friends, don’t be afraid to ask for help. Build in mini-resets for yourself throughout the day — maybe it’s a walk outside, a favorite show, a quick workout, or even just 15 quiet minutes with a good book. If nights are especially tough, try shifting your baby’s bedtime earlier to give everyone a bit more breathing room. Don’t underestimate the power of pairing tasks with a podcast or audiobook so you can feed your mind while feeding or rocking your baby. Getting outside for sunlight and fresh air daily can reset your mood and energy, and if you’re up for it, meal prepping a little goes a long way. Because let’s be honest, living on toast every night just doesn’t cut it for a tired parent.
The Bottom Line
Sleep “regressions” aren’t regressions at all. They’re your baby’s way of showing you they’re growing and learning. If you reframe these bumps as progressions, the middle-of-the-night wake-ups feel a little less like failures and a little more like milestones. This stage won’t last forever — and on the other side, you’ll not only have a baby who’s sleeping in a new, more mature way, but also one who’s busy showing off brand-new skills. Take a deep breath, mama. You’ve got this. And your baby? They’re doing exactly what they’re supposed to do.
Need More Support?
If you’ve read all this and still feel overwhelmed, you’re not alone — and you don’t have to navigate these changes by yourself. Every baby is unique, and sometimes having a personalized plan makes all the difference. That’s where I come in. As a certified baby sleep coach, I work with families one-on-one to create realistic, gentle strategies that actually fit your baby’s needs and your family’s lifestyle. You can book a call with me directly through my website, and we’ll walk through your baby’s sleep challenges together, step by step. If you’re ready for calmer nights, smoother naps, and a clearer path forward, visit Independent Sleepers to book a call. I’d love to help you find more rest and more confidence in this season.
Selina Truax
Creator and Head Sleep Coach
