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Today, we’re diving into a topic that many new parents face—sleep regressions. If you’re expecting and planning for a natural birth, understanding and managing sleep regressions is an important part of preparing for your baby’s arrival. Let’s explore what sleep regressions are, why they happen, and how you can effectively handle them to ensure restful nights for both you and your little one.

What Are Sleep Regressions?

Sleep regressions are those challenging periods when your baby, who once slept soundly, starts waking up more frequently or struggles to fall asleep. These phases often occur around 4 months, 8 months, and 12 months of age, but each baby is unique, and the timing can vary. It’s important to remember that these regressions are a normal part of your baby’s development.

Why Do Sleep Regressions Happen?

As your baby grows, they experience significant physical, cognitive, and emotional changes. Sleep regressions often coincide with these developmental milestones. For instance, their sleep patterns can be disrupted when your baby learns to roll over, sit up, or crawl. While these phases can be challenging, they show your baby’s growth and progress.

Practical Tips for Managing Sleep Regressions

Stick to Consistent Bedtime Routines

Establishing a calming bedtime routine helps signal to your baby that it’s time to sleep. Activities such as a gentle bath, reading a favorite book, or a soothing lullaby can be very effective. Keeping this routine consistent helps your baby feel secure and ready for sleep, even during those tricky regression periods.

Create a Comfortable Sleep Environment

Your baby’s sleep environment is crucial to their ability to rest well. Ensure the room is cool, dark, and quiet. Consider investing in blackout curtains and a white noise machine to create a peaceful atmosphere. A comfortable sleep space can make a big difference in helping your baby fall and stay asleep.

Focus on Daytime Naps

Proper daytime naps are essential for a good night’s sleep. Make sure your baby has a consistent nap schedule and avoid letting them become overtired. An overtired baby can have more trouble falling asleep and staying asleep at night.

Adjust Wake-Up Times Gradually

If your baby’s wake-up time has become irregular, gradually adjust it to a consistent window between 6:00 and 7:30 a.m. Pick a 30-minute window that works for your family, and if your baby is still sleeping at the end of the window, it’s time to wake them up! Anytime before that window, continue with your nighttime routine. This helps regulate their circadian rhythm and improves the quality of their naps and nighttime sleep.

Develop Relaxing Bedtime Routines

A relaxing bedtime routine can help ease your baby into sleep. Aim for a routine that lasts 15-20 minutes and includes calming activities like a gentle massage, reading a story, or singing a lullaby. Consistency is key to helping your baby transition smoothly from wakefulness to sleep.

My Personal Story: Handling Sleep Regressions

When my firstborn went through a sleep regression at around six months, it was definitely a challenge. We faced frequent night wakings and struggled to get back to our usual sleep routine. Sticking to our bedtime routine and maintaining a calm sleep environment helped us get through this phase. It took time and patience, but seeing my baby return to better sleep was so rewarding.

My child second baby experienced a sleep regression around four months, with early morning wake-ups and short naps. We found that gradually adjusting our wake-up time helped reset our baby’s internal clock. Establishing a consistent schedule and sticking to it made a big difference in managing those sleep disruptions.

Preparing for Sleep Coaching: 10 Essential Steps

Even if you’re not quite ready for sleep coaching, there are foundational steps you can take to set the stage for better sleep. I’ve put together a free guide, “10 Steps BEFORE Sleep Coaching,” to help you get started.

Go ahead and download this guide and start setting the stage for better sleep for your family: FREE GUIDE — 10 Steps BEFORE Sleep Coaching

Wrapping up

Managing sleep regressions can be challenging, but with the right strategies and preparation, you can navigate these periods with confidence. Consistent routines, a comfortable sleep environment, and foundational steps can help make the process smoother for both you and your baby.

If you’re not quite ready for a full sleep consult but want to work on sleep foundations, my First Year Support Program is here to guide you. This program offers support and strategies to help you lay the groundwork for better sleep before deciding if a full sleep consult is the right step for you.

For more personalized advice and support, click here to learn more about sleep coaching.

Remember, you’re not alone in this journey, and there are tools and support available to help you every step of the way.

Thank you for joining me today. Here’s to peaceful nights and happy days ahead!

Your Sleep Doula,

Doula Deb