Take Care: Keeping Your Sanity During Sleep Regression

01/23/2026

Are you familiar with the Four-Month Sleep Regression?

It's a developmental shift in which your baby's sleeping habits start to mature.

At around the 3 to 5 month-old mark, you may notice that your little one wakes more frequently, takes shorter naps, and has difficulty getting to sleep.

It's completely normal, but knowing that doesn't make it any less exhausting.

You see, an infant's inability to self-soothe between cycles means they need assistance from you – a cuddle, a bottle, maybe a walk around the house.

During this time, parents may find themselves getting up every couple of hours to calm their fussy baby (some families even report waking up every 45 minutes!)

It's truly enough to drive you crazy, that's why prioritizing your self-care is essential.

Poor sleep can increase your risk of developing a range of mental health disorders and physical ailments, from depression to diabetes.

Here are the top tips for preventing these maladies and surviving the dreaded Four-Month Sleep Regression:


#1: Regulate Your Nervous System

Sleep deprivation dysregulates your stress response.

Daily, prioritize one of the following:

- Mindful Breathing

- A Hot Shower or Bath

- Fresh Air & Natural Light

- A Gentle Stretch

These short, simple moments of peace are key for staying grounded.


#2: Open Up About Your Feelings

You're liable to feel a lot of overwhelming emotions during this time. It's important that you have an outlet for safe expression and release.

Keep a journal or vent to a loved one – whatever you do, don't suffer in silence.

You can even use Birth Circle's handy directory to find a therapist or counselor trained to help you navigate this specific season of infancy.


#3: Pick Your Poison

Here me out …

Choose a new television show, a book that's been collecting dust on your shelf, or some niche hobby and only engage with it when you have to stay up with your baby.

It's called habit-stacking – connecting a task you have to do with an activity that you want to do in an effort to make the undesirable habit more satisfying to complete.

Hey, you just might turn those pesky sleep interruptions into a practice you begin to look forward to.


#4: Keep Your Blood Sugar Stable

Did you know that losing sleep has direct effects on your blood sugar?

Even one night of sleep deprivation can increase insulin resistance and raise your stress hormones.

So, how do we prevent this? It's simple …

Prioritize whole foods, stay hydrated, and keep moving!


#5: Find Community

Finally, seek support from people who get it.

You're not going through any of this alone.

Birth Circle is an incredible resource for connecting families that are having similar experiences.

Keep exploring this website and discover endless support for you and your baby.