There you were, starting to feel like things were finally settling. Your baby was doing well with sleep, and you might have even let yourself get hopeful. Maybe you even said it out loud: “She gave me a four-hour stretch last night!”

And then, just like that, it all fell apart.

Suddenly, your baby is waking every hour, refusing to nap and taking ages to settle. Everyone keeps talking about sleep regressions like they’re some kind of mysterious baby curse. Could this be it? Could this be the dreaded regression?

You’re up at 3 AM, Googling:

“Is this a regression?”

“Is my baby broken?”

“Am I doing something wrong?”

No, you’re not. This is normal. It’s hard, but it’s normal. And there are things you can do to get through it.

What is a sleep regression?

A sleep regression is a temporary change in your baby’s sleep pattern, usually lasting 2 - 6 weeks. Every baby is different, but it typically shows up as:

Shorter naps
Frequent night waking
Resistance to sleep
Restless, light sleep
More feeding overnight (even if they weren’t before)

It can feel like a step backwards; just when you thought you had this whole ‘sleep thing’ figured out, everything changes.

But here’s the truth: Sleep regressions usually happen because your baby is developing. Their brain and body are working overtime. They’re learning new skills, growing rapidly, and processing the world in new ways. Your baby isn’t broken, and you haven’t done anything wrong. Their brain is busy, it’s keeping them up, and that can throw the whole ‘sleep thing’ off. But it’s temporary.

Common sleep regressions by age

4 months: The big one

This is the one most parents dread, and for good reason. It’s not actually a regression, but a permanent shift in how your baby sleeps.

Up until this point, babies drift in and out of sleep fairly easily. But at around four months, their sleep cycles mature and start to resemble adult sleep, meaning they’re waking up more often between cycles and struggling to settle back down without help.

This is when parents start to wonder if they’ve created “bad habits.”But, they’re not bad habits; it’s just a big adjustment, and it can take time for your baby to learn how to resettle on their own.

8 – 10 month regression

Here we go again.

Now your baby might be crawling, standing, cruising, clapping, or even saying “mama.” Their brain is firing on all cylinders, and sleep often takes a hit.

They’re also starting to experience separation anxiety, so even if they used to settle easily in their cot, they might now cry the moment you step away.

12-month regression

This one might sneak up on you as you think, “surely my baby should be sleeping better by now?”. But at 12 months, many babies hit a regression, marked by nap refusals (especially the second one), struggling with bedtime, and more night wakes. This often coincides with big emotional and physical development, like walking, teething, and language leaps, which can make sleep more unsettled.

18 months and 2-year regressions

Yes, even toddlers regress. Around 18 months and again at 2 years, sleep can go haywire. You can expect nap battles, middle-of-the-night parties, and resistance at bedtime. It’s understandable, there’s a lot going on, like language explosions, leaps in independence, and often more separation anxiety. What’s more? They’re learning they have opinions. Strong ones. And they’re not afraid to let you know.

So what can you do?

While you can’t stop a sleep regression from happening, you can make it easier for both of you. Here’s how:

1. Stick with your usual sleep routines

When everything feels chaotic, keeping your sleep routines consistent can be incredibly grounding.

A predictable wind-down before bed, like a song, a book, or a cuddle in the same spot, can help signal to your baby that it’s time for sleep.

Even if they’re not settling as easily, keep doing the routine. It’s still helping, even if it doesn’t seem to be working right now.

2. Offer comfort without worrying about “bad habits”

There is no such thing as spoiling a baby during a sleep regression. If your baby needs cuddles, rocking, or feeding to sleep, that’s okay. You’re not going backwards, you’re meeting their needs.

Survival and connection matter more right now than worrying about habits. You’re their safe place.

3. Watch wake windows and nap timing

Overtiredness can make regressions worse. Check that your baby’s wake windows are right for their age. Furthermore, a regression can also occur at the same time as a nap transition (like going from 3 naps to 2), so they might genuinely need a schedule tweak.

4. Use movement and daylight

Getting outside and moving during the day helps regulate your baby’s circadian rhythm. Natural light exposure helps signal to their body that it’s daytime. A short walk, some playtime near a window, or even sitting outside for 10 minutes can be a simple reset. Fresh air can work wonders for both of you when everything feels a bit relentless.

5. Lower your expectations at night

Do what gets everyone the most rest, even if that looks different to what you were doing last week. Safe bedsharing, feeding more overnight, or rocking them back to sleep are all valid survival tools during a regression.

You’re not failing, you’re adapting. You can always go back to how you were doing things once the regression passes.

6. Look after yourself, too

Sleep regressions don’t just affect babies. They hit parents hard, too. It’s okay to feel exhausted, frustrated, and maybe even a bit resentful. These feelings are all valid.

Tag team with your partner if you can. Take naps during the day. Say no to anything that isn’t essential. Cry if you need to. And let go of guilt, this is tough stuff. You’re not failing, you’re surviving.

If it feels like too much, reach out for support. Talk to your health visitor, GP, or a gentle sleep consultant who understands what you’re going through. You deserve support, too.

When to worry

Most sleep regressions are tough but temporary. If sleep feels impossible for weeks on end, it’s okay to ask for extra help.

Things to look out for:

Your baby is inconsolable, even with comfort
They’re feeding far less or more than usual and seem distressed
You feel overwhelmed, anxious, or depressed
Sleep troubles continue for months with no improvement

Sometimes, underlying issues like reflux, allergies, or feeding concerns can disrupt sleep. Trust your gut and seek help if something doesn’t feel right.

One last thing…

Sleep regressions can make it feel like everything is falling apart. . Like you had something that was sort of working, and now it’s broken.

But what’s actually happening is growth. Big, messy, brilliant growth.

And while it doesn’t feel like a step forward because it’s exhausting, your baby is doing exactly what they’re meant to. And so are you.

You’re not losing progress. You’re getting through a tough patch, one that almost every parent faces. And you will come out the other side.

So make yourself a cup of tea (or let it go cold three times), grab some snacks, ask for help, and hang in there.

This phase doesn’t last forever.

Promise.

About The Author:

Sarah is a mum, certified paediatric sleep coach, and founder of My Little Sleepers Club. With over 20 years’ experience as a physiotherapist, and a heart for helping families thrive, she supports tired parents with practical, judgement-free baby sleep advice that works in real life, not just in theory. Whether you’re navigating newborn chaos or toddler sleep regressions, Sarah’s mission is to make sure you feel supported, seen, and far less alone.

Instagram: @mylittlesleepersclub

Website: www.mylittlesleepersclub.co.uk

The Sleep Regression Survival Guide