All About Sleep Regressions!
What is a sleep regression anyway?
If you’re puzzled as to why your normally good sleeper is all of a sudden up every few hours, resisting sleep and crying at bedtime, then this post may be for you!
In this post we’re going to discuss everything you want to know about sleep regressions. Find out what they are, why they happen and what impact they may have on your little one’s sleep.
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What is a Sleep Regression?
Sleep regression is a term used to describe sleep disturbances or issues your baby may have at specific periods, during their first few years of life. The word regression comes from the word regress, which in essence signifies that there is a backward shift in your little one’s sleep routine or pattern.
These regressions are times when your baby’s sleep patterns shift, causing changes to their ‘usual’ sleep behaviour. Sleep regressions typically last for at least a few weeks, sometimes more.
Signs of a Sleep Regression
Some of the most common signs of a sleep regression include:
- fighting naps or bedtime.
- difficulty falling asleep or falling back asleep after they wake up during the night.
- taking short naps (shorter than they usually do)
- skipping or resisting naps frequently
- frequent night waking
- fussing and crying at nap or bedtime
- all of a sudden requiring extra help (rocking, nursing, walking, etc.) to fall asleep
When Do Sleep Regressions Happen?
During a baby’s first two years of life, sleep regressions can really occur at any age, however, they are commonly noticed at 4, 6, 8, 12,18 and 24 months.
Not all babies will experience a regression at each of these stages or even at all, but these seem to be the periods where regressions are most noted. It is important to mention that regressions don’t happen exactly to the day noted above, but instead occur in a range about a couple weeks before or after these markers.
For the 8 and 12 month sleep regression, it is even common to happen up to a month before or after these periods.
If you are encountering sleep disturbances around these stages, especially behaviour that is out of the norm for your child, a sleep regression could be the cause.
Why Do Sleep Regressions Happen?
Although they can be draining and frustrating for you and baby, the reason behind sleep regressions can be seen as a positive one.
Sleep regressions usually happen at a period where your baby is growing and maturing, both physically and mentally. Here are some possible examples:
Developmental Leaps
A regression often occurs when your baby is experiencing a developmental leap, a period of sudden and intense mental development. This is a period where your child is learning a new skill or fundamental changes are occurring in their brain. You can learn more about developmental leaps from the Wonder Weeks.
While your baby is experiencing this developmental shift, they may be fussier, crankier or hungrier than normal. A lot is changing for them. This is also when a sleep regression is most likely to occur.
Milestones
Babies may experience a sleep regression when nearing or meeting physical and motor skill milestones, such as rolling, sitting up, scooting, crawling or walking.
When my daughter turned 6 months she experienced sleep disturbances for about a 3-week period. During this time she learned to roll in both directions and sit up.
Changes to Sleep Needs
Another cause of sleep regressions is a shift in your baby’s nap schedule and overall sleep needs.
From birth onwards there is a suggested amount of sleep your baby needs for healthy development, this is broken down into nighttime sleep and cumulative napping sleep.
For example, most 8 month old babies require about 14 hours of sleep, typically 11-12 at night and 2 or 3 naps totaling 2-3 hours per day. You will notice I said 2-3 naps. Somewhere between 7-9 months it is common for babies to transition from 3 naps per day to 2 naps per day, because the time in between naps (known as wake time) lengthens. Whereas a 6 month old baby typically stayed away for 2-2.5 hours between naps, at 9 months a baby’s ideal wake time is close to 3-3.5 hours between naps.
This would explain why they would go from 3 to 2 naps per day, as there is less time. Remember that these are just averages to guide you, but every baby and their sleep needs are different.
Teething
Teething can begin anywhere from 4 months old, onwards, but usually the first teeth will pop up between 6-12 months. During this time it is common to see sleep disturbances, especially at night when babies may experience pain and have a difficult time self-soothing.
For more on baby’s first teeth, check out this post: 7 Signs Baby’s First Teeth are Coming
How Long Do Sleep Regressions Last?
Sleep regressions vary for every baby, but it is reported that they last anywhere from 1-6 weeks, with 3-4 weeks being the most common time period noted.
Tips to Handle Sleep Regressions!
Because sleep regressions are unique to each child, there is no one stop solution to making things better immediately, however, some of the strategies I share below can help you to keep your sanity and make baby as comfortable as possible during their periods of growth and change.
Sleep disruptions for baby, also mean sleep disturbances for you, so I have included a few tips for Mom as well. Try your best to rest when you can, and to remember that sleep regressions are temporary stages that will soon pass.
1. Stick to a Routine
If you haven’t already established a sleep routine for your baby (i.e. feed, book, bath, lights out, sleep), then the first sleep regression is a good time to start and continue. Sleep regressions help your baby to know what is expected of them at nap or bedtime, and help soothe them because they know what to expect.
You can create a similar routine for nap time, but shorten it a bit. For example, from the above sample sleep routine you might remove the bath and choose a shorter book or play a song instead.)
Your routine will end with you placing the baby down (in their bassinet, crib, pack and play or your bed – depending on what your family chooses is best for you).
For an in-depth look at sleep routines, check out this post!
Try to be as CONSISTENT as possible with your sleep routine! Even if your baby has difficulty settling or wakes up frequently during the night, try to put them down in the same place and around the same time at the beginning of the night/nap.
2. Nap Well, Sleep Well
A lot of research on baby sleep indicates that the better a baby sleeps at naptime, the better they will sleep at bedtime.
Try your best to stick to a nap schedule (whether you put them down at the same time each day or you are mindful of their wake times) to reduce the chances of having an overtired baby. Being overtired can negatively impact nighttime sleep.
3. Wake Times and Total Sleep Needs
Closely related to tip #2 is a reminder to be mindful of your baby’s appropriate wake times and their total sleep needs for the day. These vary by age and will have a direct impact on baby’s naptime and bedtime sleep.
While baby is awake, keep them engaged and active. That way they will hopefully actually be tired when it is time to sleep.
For some ideas on how to play with your baby, check out this post: 6 Types of Play for Your Baby’s First 6 Months!
By sticking to the suggested wake windows your baby likely will not be overtired. This will help you to establish just the right amount of awake time in between naps and bedtime, which in turn makes it easier to get baby to settle down and fall asleep.
4. Use White Noise
There’s something about white noise and babies! Whether it is reminiscent of sounds they heard while in the womb or simply helps to drown out other noises around the house or in the environment, white noise played from a sound machine or other device can help your baby to sleep longer and sounder.
5. Darkness
Light, particularly blue light from devices like cellphones or televisions can disrupt baby’s sleep. Use blackout curtains or shades during the day, and reduce sources of light at night to minimize disturbances for your baby.
If your baby sleeps in a pack and play or bassinet, there are blackout covers made specifically for them that can help reduce light from around the room.
Blackout curtains are another helpful way to block out unwanted light from the room your baby sleeps in.
6. Make Sure Your Baby is Comfortable before you Set them Down!
What this tip means for you will vary based on your baby’s age, and their preferences. You know your baby best!
For a 2 month old baby, this could mean using a swaddle, while for an 8-month old baby it could mean a sleep sack.
Ensure that the temperature in the room they are in is comfortable, that they are dressed appropriately and that they are in a safe space to sleep.
Does your baby use a pacifier? Ensure that they have one (or even more) close by. For older babies, for whom it is safe to sleep with a lovey or small stuffed animal, ensure that it is near them when you set them down so that if they wake up they will be comforted.
Are they teething? Try some non-medicated teething gel or a pain reliever, after consulting your baby’s pediatrician.
Remember, this is a period of change for little ones, and you will want to do everything that you can to make them feel secure and comfortable.
Once you are sure that all their needs have been met and nothing is bothering them, do what you can to soothe them until they fall asleep. Using tactics like rocking, patting, walking or nursing them to sleep, even if this isn’t the norm at nap or bedtime, can be used to help calm them to a point where they can hopefully drift off and get some sleep (and you can too!)
7. Sleep When Baby Sleeps
This one is for Mama!
If your baby isn’t sleeping well, that probably means you aren’t either! Sleep deprivation isn’t fun for anyone. Remember that old saying, sleep when baby sleeps? Now is a good time to try to practice that, when possible.
Try and sneak in naps and extra rest for you, so that you don’t feel super trained and get overly frustrated during late night wake-ups.
8. Practice Self-Care
Take some time to do something for yourself that will help you to feel more relaxed and less stressed by your baby’s sleep regression.
This is likely going to be a stressful period for you, as none of us like seeing our babies upset or frustrated. Getting a massage, a pedicure or some exercise can go a long way!
For ideas and tips check out these two posts on self-care:
Self-Care and Your Senses!
Self-Care Tips to Spice Up Your Life!
9. Try to Remain Calm and Composed
As frustrating as sleep regressions can be, try your best to always keep your composure and stay calm in front of your baby. Your baby feeds off of your energy, so the more flustered you get , the more likely it is that they will too.
It is fine to step back and take a break if you’re struggling to get them down, or to ask for help from a partner or family member if you’re exhausted.
Remind yourself that this is a temporary period that will pass!
Final Thoughts on Sleep Regressions
Sleep regressions can be difficult, but they are temporary!
Remembering that, and using some of the tips I have shared to get through you baby’s sleep regression period can help this time to pass without throwing you and your family off too much.
By learning to work through the sleep regression, your little one will hopefully be back to better sleep in a short time.
