Congratulations, new parents! You've made it through the whirlwind of the newborn stage and settled into a somewhat predictable routine with your little one. But just when you thought you had it all figured out, along comes the dreaded 3-month sleep regression. Don't panic! While this developmental milestone may disrupt your baby's sleep patterns, there are strategies you can implement to navigate this short term sleep disruption.
What is the 3-Month Sleep Regression?
The 3-month sleep regression is a temporary disruption in a baby's sleep patterns that typically occurs around the age of 3 to 4 months. During this time, babies may experience more frequent night wakings, shorter naps, and overall restless sleep. While it can be challenging for both parents and babies, rest assured that it's a normal part of infant development. After an infant's circadian rhythm is established, their sleep cycles change and mature from newborn sleep patterns to adult-like sleep patterns. That means they have more opportunities to wake up! But don't fret, it doesn't have to last forever.
Signs of the 3-Month Sleep Regression:
Increased Night Wakings: Your baby may wake up more frequently during the night, often needing extra reassurance or feedings to fall back asleep.
Shortened Naps: Naps may become shorter and more sporadic, making it difficult for your baby to get the restorative sleep they need during the day.
Restlessness: Your baby may seem more fussy or irritable than usual, having difficulty settling down for sleep or staying asleep for extended periods.
Why Does it Happen?
The 3-month sleep regression is thought to be linked to developmental changes in your baby's sleep cycles and brain development. Around this age, babies begin to experience more distinct sleep cycles, including periods of lighter sleep and increased REM (rapid eye movement) sleep. Additionally, developmental milestones such as increased awareness of their surroundings and emerging social skills may also contribute to sleep disruptions.
Tips for Getting Through the 3-Month Sleep Regression:
Stick to a Consistent Routine: Establishing a consistent bedtime routine can help signal to your baby that it's time to wind down and prepare for sleep. Stick to familiar rituals such as a warm bath, gentle massage, or bedtime story to create a calming bedtime environment.
Create a Soothing Sleep Environment: Make sure your baby's sleep environment is conducive to restful sleep. Keep the room dark, quiet, and comfortably cool, and consider using white noise or gentle lullabies to help drown out any background noise.
Practice Sleep-Settling Techniques: During the 3-month sleep regression, your baby may need extra comfort and reassurance to fall asleep and stay asleep. Practice gradual sleep techniques such as rocking, cuddling, or gentle patting to help soothe your baby during times of sleep disturbance.
Offer Feedings as Usual: If your baby wakes up hungry during the night, offer comforting feedings as needed. Remember that feedings are still normal during this stage of development and can help you all get back to sleep faster.
Take Care of Yourself: Remember to prioritize self-care during this challenging time. Get plenty of rest, eat nutritious foods, and seek support from friends, family, or a support group if needed. Taking care of yourself will help you better support your baby through the sleep regression.
While the 3-month sleep regression may test your patience and resilience as a parent, remember that it's a temporary phase that will eventually pass. By understanding what to expect, recognizing the signs, and implementing strategies to help your baby navigate this developmental milestone, you can successfully survive the storm and emerge stronger than ever. Hang in there, tired parents – better sleep days are on the horizon!
If you find yourself needing support to get through this time period, check out our month to month affordable baby sleep help membership!
Author:
Ashley Olson is a certified pediatric sleep consultant, owner of Heaven Sent Sleep and co-founder of Raising Happy Sleepers and The Collective for Family Rest and Wellness, and is passionate about helping new parents, experienced parents, and desperate and sleep-deprived parents form healthy sleep habits for their children.
She has over 6 years of experience in working with families and has completed over 150 hours of coursework plus continuing education related to infant and toddler sleep. The focus of her work is on fostering a routine that grows your bond with your child while improving their sleep habits. She specializes in custom sleep plans and one-on-one support in changing sleep practices!