Sleep-deprived parents know the dreamy feeling that comes when their baby finally strings together enough ZZZs to get from sunset to sunrise. It’s a wondrous, fabulous, amazing moment. Show
And then, far too quickly, it’s over. The infant who spent eight solid hours sleeping one night now sends out a crying call at midnight … and 2 a.m. … and 3 a.m. … and 4:30 a.m. YIKES! What’s going on? Well, the fancy title for this phenomenon is “sleep regression.” It’s a common phase when children slide backward regarding maintaining a consistent sleep pattern, explains pediatrician Heidi Szugye, DO, IBCLC. “It can feel like every time you brag about your child sleeping through the night, the next night is a doozy,” says Dr. Szugye. “We’ve all been there.” Here’s how to get past it. Babies and sleepLet’s start with this basic fact: Babies sleep a lot — just not necessarily when you want them to. A newborn spends about 16 hours a day snoozing, says Dr. Szugye. By about 3 months old, babies often slumber 12 to 15 hours. The problem? Those little kiddos do their sleeping in relatively short bursts. As babies scatter their sleep, they rarely get more than four hours of shut-eye at a time before waking up for a short period. Then, those eyelids drop again and the cycle starts over. So, why is their schedule so erratic? The short answer is that babies have yet to develop their circadian rhythm, the 24-hour internal clock that guides the more mature crowd through their day. What is sleep regression?As babies start to establish their body rhythms, the schedule they’re keeping may suddenly change. They may go from sleeping for longer stretches overnight to once again waking every few hours. “It’s very common to have babies go through ebbs and flows in their ability to sleep well,” says Dr. Szugye. Early on, babies spend more mattress time in a deep sleep. As they get older, their sleep pattern begins to cycle through phases of deep and light sleep — more like what we do as adults. Adjusting to lighter phases of sleep can make babies more likely to wake up for a bit, leading to a temporary regression. At what age does sleep regression happen?Timing of sleep regressions vary by child, though there’s often talk of it happening around 4 months of age. Other regressions can coincide with growth spurts and developmental milestones throughout your baby’s first year. But research hasn’t shown regressions happening like clockwork at a specific age for every baby, notes Dr. Szugye: “It’s different for every child,” she says. Regressions typically last a week or two before children eventually get back on track. “The important thing to know is it does not last forever,” says Dr. Szugye. Signs of sleep regressionThe most obvious sign of sleep regression, of course, is your baby suddenly waking up more often at night. Other signals include:
Don’t just assume that a sleeping issue involves a regression, either, says Dr. Szugye. Your baby may get up and demand attention for any number of issues, including an illness, a dirty diaper or a grumbly tummy. How to help your baby establish a sleep routineThere’s nothing like disrupted sleep to emphasize the importance of sleep, right? With that in mind, view sleep regressions as a gentle reminder to build a consistent routine with your little one. Here are a four tips to follow: 1. Embrace sleep trainingBabies have a lot to learn, but some lessons on sleeping should be at the top of the study list. The American Academy of Pediatrics endorses the “graduated extinction” sleep training method. With this approach, you slowly increase how long you wait to respond to your crying baby after putting them down to sleep, explains Dr. Szugye. The idea is to offer some comfort and support as your child learns how to self-soothe and fall asleep on their own. Consider this a gentler approach to the cry-it-out method, which calls for no response to tears. Learn about other sleep-training methods, too. 2. Feed your baby well during the dayMake sure your baby gets enough to eat throughout the day so they’re not hungry overnight or midway through a nap. Eating about 15 minutes before heading to their crib also can help make a baby sleepy. (“It’s a nice wind-down routine,” says Dr. Szugye.) 3. Put your baby to sleep awakeWhen putting your baby to sleep, make sure they’re drowsy but not fully asleep. Look for cues such as yawns, eye rubbing or when a baby grabs at their ears that indicate they’re tired and ready to snooze. “By starting out awake in their crib, they learn that they can fall asleep on their own,” says Dr. Szugye. “So, if they do wake up in the middle of the night, they have that experience and practice of getting themselves back to sleep.” 4. Create a calm atmosphereTry to avoid overstimulating babies before bedtime with screen time or energetic play with toys. Instead, look to wind things down by reading a book or softly singing a song. Set the mood in the room with minimal light and visual distractions. White noise sound machines can be relaxing, too. “You want to make sure you’re sending the message that this is a place for your baby to sleep,” advises Dr. Szugye. On the flip side, during the day it’s important to send the message that it’s awake time by providing play time and interaction. When to talk to your pediatricianIf your baby just can’t seem to get over the sleep regression hump, or something doesn’t seem right to you, talk to your pediatrician to make sure everything is OK. Just remember that sleep regressions are natural and normal. “It’s a phase,” reassures Dr. Szugye, “and it will eventually pass.” To hear more from Dr. Szugye on this topic, listen to the Health Essentials Podcast episode “Babies and Bedtime.” New episodes of the Health Essentials Podcast are available every Wednesday. Related Articles
Does it sometimes seem like your baby is having all-night parties and didn't invite you? While adults make a distinction between day and evening activities, to little ones, it’s all kind of a blur. During your baby’s first few months, no one in your family is likely to be getting much sleep, especially at night. Newborns have tiny tummies and need to eat every two to four hours, so unless you have someone else on feeding duty, you’re up, too. Later on, frequent night wakings can be caused by anything from a growth spurt to teething pain to memories of an especially fun day. Simply put, night wakings are part of life with a baby and nothing to worry about, though there’s plenty you can do to keep them brief and less frequent. Why does my baby wake up crying overnight?It’s one thing when your baby wakes up in the middle of the night gurgling, cooing and playing with her toes. It’s another when she seems to be in distress. Newborns cry often. While not all cries are signs of discomfort, your baby could be dealing with temporary sleep disruptors like illness, teething, separation anxiety or other age-appropriate fears. Most sobbing sessions are unrelated to urgent needs, and may even help baby calm down and get to sleep. If your older baby cries overnight after a stretch of sleeping through the night without fussing, learning to decode the hidden messages in those sounds will help you decide what to do. Here's why an older baby might be waking up overnight: TeethingTeething pain can occur anytime your baby breaks new teeth — from as early as 3 months to up to a year or older — and while most babies cope with the discomfort well, some are so bothered by teething that it interrupts their sleep. If this is happening with your baby, confirm your suspicions with your pediatrician, and ask about when to offer pain relievers like infant acetaminophen. [1] Schedule changesWhile you don’t have to have every minute accounted for, babies do best with a consistent schedule and bedtime routine. Having a regular routine and sleeping enough overnight and during naps can help your baby stay alert for the things that require attention, such as a visit from Grandma and Grandpa, and be ready to fall and stay asleep at night. Major changes to the normal schedule can make your baby overtired, and lead to night wakings or trouble falling asleep. New milestonesBeing a baby is all about learning new tricks. During the first year, she’ll learn to roll over, sit up, clap, wave, kick, cruise around like a little turtle and eventually, pull up to a standing position and toddle across the room. What do these milestones have to do with sleep? Everything. Your baby isn’t just learning new skills, she’s also eager to practice them, even during the middle of the night. She’s also being stimulated and storing loads of new information each day. All that brain overload is a good thing, but it makes it hard to settle down and may cause night wakings. Separation anxietySomewhere around 8 months, you may notice your little one seems extra clingy. She may not want to go to the sitter or might howl when you leave the room, even for a minute. This baby separation anxiety stage can also cause sleep disruptions when she wakes up overnight and notices you’re not there. [2] While there’s not much you can do to keep your baby from waking up in the middle of the night, you might try a version of sleep training to calm her down and help her self-soothe so that she can get back to sleep on her own, unassisted by you. Sleep regressionMany babies go through a sleep regression when they're 4 months old but there can also be a 6-month sleep regression, an 8-month sleep regression and even a 12-month sleep regression. If your older baby is waking up overnight again all of a sudden and it turns out to be a sleep regression, you may need to try sleep training (or try it again) to get her back on track. HungerBe selective about when and how often you feed your cranky little one back to sleep. If she's still younger and at the stage where she needs nighttime feedings, then an overnight snack may be just the thing to settle her down. But for many older babies who no longer need nighttime feedings, it’s a reward you don't want to get into the habit of offering because it can lead to more frequent night wakings. The exception may be if your baby is going through a growth spurt. Ask your pediatrician how to handle those so that she's getting enough to eat during the day. If your baby is just gurgling and cooing at night, don’t rush in. She doesn’t necessarily need a snack, and if you leave her alone for a bit she’ll probably fall back asleep on her own. Note: This watch-and-wait approach doesn’t apply to newborns, who need to eat more frequently. Breastfed babies should nurse every two to three hours, and bottle-fed babies every three to four hours, so don't expect them to sleep for long no matter what time it is. Ear infectionsThe pain of ear infections or earaches (caused by wax or other factors) can wake your baby in the night. The reason: Lying down changes pressure in the ear, causing the pain to worsen at night or during naps. While you’re managing the infection or ear pain with medication prescribed by the doctor, ask your pediatrician about other ways to relieve the pain. What do I do if my baby wakes up in the middle of the night?While what to do will depend on what’s causing the night waking, there are definitely do's and don’ts for soothing a baby back to sleep. Do check for lights and noise firstSome babies wake up to stimuli that are barely noticeable to you (but fascinating to them), like the sound of a far-off siren or a light left on in the hallway. A white noise machine or blackout shades can help minimize those distractions. Do make sure she doesn't need a diaper change and isn't sick or in painA baby with a dirty diaper, or one who's not feeling well or has hurt herself will wake up overnight fussing, so checking for all those possibilities is a good idea. [3] Don't go rushing in to scoop her upIf your little one is fussy but not in any distress, resist the urge to pick her up. Instead, try giving her a gentle pat until she calms down, but stop just before sleep comes so she learns to nod off on her own. A pacifier can also help. Don't assume she's hungry if she's gotten enough to eat during the dayIf your older baby has been sleeping through the night without eating for a while, starting the habit of feeding her overnight again to soothe her back to dreamland isn't a good idea and will be hard to break. But if she's a bit younger and really still does need to eat overnight, then a feeding session might be in order. How can I prevent night wakings?Whether your little night owl is hooting because she's teething, clamoring for a little 1 a.m. comfort or just wants to practice a new skill, here are a few more strategies you can use to minimize wake-up calls. Develop a good bedtime routineStart gearing up for nighttime about 30 to 45 minutes before you'd like your baby to fall asleep. Give her a bath or infant massage (lotion with lavender or chamomile will help her feel sleepy) and read her a bedtime story before putting her down. Feed her plenty during the dayMake sure your baby finishes her last feeding before she goes to sleep and that she's eating enough during those daytime feedings. For younger babies, a dream feed right before you go to sleep may help. Be a little boringDon't give your baby the idea that nighttime is playtime. Dim the lights, nix the bubbly conversations and limit the sing-songs to soft lullabies. And unless her diaper is dirty, leave it on until morning — even a diaper change can be too much activity until your baby grows out of night waking. Don’t skip napsIt might seem like a good idea to curb daytime dozing for a baby who wakes up in the middle of the night. But this tactic can backfire. While naps help counteract sleep deficit at night, they’re still important for maintaining your routine and supporting your baby’s overall health. Babies aren’t born knowing how to put themselves to sleep when they’re tired or how to wake up when they’re well-rested. This is something she has to learn. Frequent night wakings and other sleep disruptions are all completely normal, and, like everything else, will change as she grows. |