After weeks of broken sleep and wakeful nights, you’ve finally settled your child into a sleep schedule that works, only to find a few weeks later it goes completely out the door. Welcome to sleep regression.
While it can be difficult to accept that your child’s latest sleep routine is no more, it can be comforting to know that all new parents experience sleep issues as their child goes through different developmental stages.
Here’s everything you need to know about sleep regression and how to navigate changing sleep patterns.
What is sleep regression?
Sleep regression refers to a period when a baby or toddler who has been sleeping well suddenly starts waking up frequently during the night, has trouble falling asleep, or takes shorter naps. If this sounds all too familiar, don’t worry. These regressions are often temporary and typically occur during times of significant developmental growth or changes in routine.
Common sleep regression periods include:
- 4 months: A major shift in sleep cycles as babies begin to sleep more like adults, moving through lighter and deeper stages of sleep.
- 8-10 months: Tied to developmental milestones like crawling, standing, and increased cognitive development.
- 12 months: Often due to the excitement of learning new skills like walking.
- 18 months: A mix of separation anxiety, teething, and increased independence.
- 2 years: Linked to increased mobility, language skills, and possibly toilet training.
There’s no denying that these sleep regression periods can be frustrating to deal with, especially when you’re running on little to no sleep yourself. That said, it’s important to remember that they usually only last a few weeks. While it can be difficult, try to stick to a consistent bedtime routine and maintain healthy sleep habits to help your baby fall back into their regular sleep pattern.
What are the common signs of sleep regression?
Think your child could be going through a sleep regression? Here are some of the key changes to look out for:
- Increased waking at night,
- Difficulty falling asleep,
- Shorter naps,
- Increased fussiness or irritability,
- Changes in appetite,
- Clinginess or separation anxiety, and
- Restlessness during sleep.
While it’s normal for babies to experience the signs and symptoms of sleep regression, consistent sleep problems can be a sign of an underlying issue. So, if you notice any sudden changes or you’re concerned about your baby’s sleep, be sure to reach out to your doctor.
Why does sleep regression happen?
Sleep regression is the result of developmental changes or external factors that temporarily disrupt a baby or toddler's sleep patterns. There are several different factors that could be to blame for your child’s sleep regression, including:
- Developmental milestones: From rolling over and learning to crawl to walking and talking, major cognitive or physical developments can often impact your little one’s sleep patterns. These milestones can make a baby more aware of their surroundings or eager to practice new skills, even when they should be sleeping.
- Changes in sleep cycles: As babies grow, their sleep patterns change to become more like adult sleep cycles, with periods of light and deep sleep. Many parents notice a major shift around the 4-month mark when their baby’s sleep shifts from newborn sleep patterns to a more mature cycle, leading to more frequent wake-ups.
- Separation anxiety: Around the 8–10 months and 18 months mark, babies and toddlers start to become more aware of their parent's absence, which can lead to waking at night and trouble falling asleep without reassurance.
- Teething or physical discomfort: Pain from teething, an upset stomach, or minor illnesses can interrupt sleep and make babies wake more often.
- Changes in routine or environment: Starting childcare, moving to a new home, or any significant change in a baby's daily routine can leave them unsettled, disrupting their sleep. Similarly, travelling and time zone changes can be difficult to navigate for babies and will often impact their sleep.
- Growth spurts: During growth spurts, babies often have increased hunger, and they’ll often experience discomfort or growing pains. As a result, they can wake more frequently throughout the night.
- Increased independence: Around 2 years old, toddlers may start asserting their independence, which can lead to bedtime resistance and a disruption in their usual sleep habits.
Tips for managing sleep regression
Unfortunately, sleep regression is often an inevitable part of your child’s development, especially in those first couple of years. That said, there are a few steps you can take to help your little one settle back into their sleep routine.
Stick to a consistent bedtime routine
When it comes to sleep, consistency is key. Not to mention, most babies and toddlers thrive with consistent routines. This approach also applies when it comes time for bed.
A soothing and predictable bedtime routine helps signal that it's time to sleep. This can include activities like a warm bath, reading a book, or singing lullabies. Try to keep the routine consistent every night, even if sleep disruptions occur. For more ideas, read our blog on establishing a great night routine for your family.
Create a sleep-friendly environment
It’s essential to make sure your bub has a comfortable, safe place to sleep. If they’re not comfortable throughout the night, they’ll often be more restless and wakeful.
Ensure the room is dark, quiet, and at a comfortable temperature. White noise machines or soft lullabies can help block out disturbances and create a calming sleep environment.
Offer comfort but avoid creating new sleep habits
While it’s natural to want to comfort your child during periods of wakefulness, it’s important to make sure you don’t end up reinforcing bad sleep habits. Be cautious not to introduce habits, like frequent rocking or feeding, that will be hard to break later. Offer soothing words, gentle back pats, or brief comfort without always picking them up.
If you can, gradually reduce your involvement as your baby settles back to sleep.
Be mindful of wake windows
If your baby is up during the night, it’s essential to make sure they get enough sleep during the day. Ensure your baby isn’t overtired by adjusting nap times. Overtired babies often struggle to settle and wake more frequently at night.
Similarly, watch for signs of tiredness and put them down for sleep when they're ready.
Encourage new skills during the day
Sleep regression often coincides with developmental milestones where your child is learning a new skill. Be sure to give them plenty of time to practice their new skill during the day so they’re less tempted to try out their new abilities when you’re trying to settle them for bed or overnight.
Introduce self-soothing
Over time, encourage your baby to self-soothe by giving them time and space to settle back to sleep on their own. Although it’s difficult, try to wait a few minutes before going in if they stir during the night to see if they can return to sleep independently.
Stay calm when responding to nightly wakings
If you do have to tend to your child overnight to feed them or change their nappy, stay calm and quiet. Keep interactions brief and avoid engaging them with bright lights or stimulating activities.
The goal is to provide comfort without encouraging wakefulness.
Coping with sleep regression as a parent
Navigating sleep regression can be tough for parents, but there are a few strategies and approaches you can put in place to help you get through this time without losing your sanity.
Here are a few tips to help you manage:
- Rest when your baby rests to try and make up for lost sleep,
- Share the load with your partner by taking turns for night wake-ups,
- Practice self-care by enjoying a cup of tea, a walk outside, or practicing mindfulness exercises to reduce stress,
- Don’t be afraid to ask for help from friends or family or accept help when it’s on offer — it could be the opportunity you need to rest or catch up on tasks around the house.
Navigating periods of sleep regression can be challenging, but it’s important to remember it's temporary. Do your best to look after yourself, stay consistent, and be patient.
