The 4 Month Sleep Rollercoaster & Gentle Ways to Support Your Baby Through These Big Changes
The 4 month period is a time of incredible growth and change for your baby, and with those changes, you might notice shifts in their sleep patterns too.
If you're feeling unsure about changes in their sleep, and whether they’re here to stay, take a deep breath – it’s likely that what your baby is experiencing is a natural (and necessary) part of their development. In this post, we'll walk through some of the milestones your little one is reaching and I’ll share gentle tips to support both their sleep and your peace of mind.
Big changes
Around this age, your baby's sleep cycles mature. They begin transitioning from a simpler pattern to a more complex one that’s similar to adult sleep cycles. This can be a big adjustment for them and might lead to:
Difficulty settling to sleep
More frequent night waking
Shorter naps or even skipped naps
Alongside these sleep changes, your baby is also going through remarkable growth in other areas:
Developing their circadian rhythm - Your baby’s body is starting to produce its own melatonin, the sleep hormone, as they settle into a day-night cycle. (Remember, newborns don’t produce melatonin right away. Exposure to consistent light during the day and darkness at night will help with this process.)
Increased alertness - Your little one is becoming more engaged and curious about the world around them! ☺️
Distractibility during feeds - With so much new to see and explore, their attention can wander.
Supporting your baby's sleep
These changes can naturally disrupt sleep, but there are gentle ways to help your baby (and yourself!) adjust. Here are some tips:
Recognising tired cues
Your baby’s early tired cues are like little windows into their needs. Catching these signs early can help you avoid overtiredness, which can make settling down more difficult. Watch for:
Yawning
Fussiness
Loss of interest in toys
Rubbing their eyes
Turning their face away
Try not to wait for the late signs of tiredness, like crying, arching their back, or frantic movements. Acting on early cues makes naps and bedtime easier for everyone.
Establishing a gentle routine
A predictable bedtime routine can be a comforting signal to your baby that it’s time to wind down. Keep it simple, soothing, and consistent, with each element in the same order every night.
Here are some ideas that you might like to include:
A warm bath
A gentle massage
Putting on their cosy sleepsuit
Reading a short story
Singing a lullaby
Cuddles and talking about your day with them
Crafting a cosy sleep environment
The right environment will help to support your baby’s sleep.
Aim for:
Darkness - Blackout blinds can help keep the room dim, even during daytime naps.
A comfortable temperature - Keep the room between 16-20°c.
Soothing sounds - White noise can mask background noises and create a calming atmosphere.
Offering comfort and reassurance
Your baby is navigating big changes and may well need extra cuddles and closeness to feel secure. You’re absolutely ok to respond to their cries and offer reassurance. This isn’t spoiling them, or making a rod for your own back, it’s showing them they’re safe and loved. Whether it’s rocking them gently, staying nearby, or simply being present, your support is valuable.
You might hear sleep training being slipped into conversations a bit more during this phase, but keep in mind that most sleep specialists (including myself) recommend focusing on attachment and responsive caregiving in these early months. You’re building a foundation of trust and security, and your little one really does need you.
Keeping expectations realistic
You’ll likely know by now that baby sleep doesn’t follow a one-size-fits-all formula. At this age, it’s completely normal for babies to wake during the night for feeds and comfort. Try not to put pressure on yourself or your baby to reach milestones that might not align with their natural development. Trust your instincts and tune into your baby’s unique needs. — And remember, connection is a need too.
Checking on other needs
If sleep feels especially tricky, it’s worth considering if there might be other factors at play, or any ‘red flags’ to investigate, such as:
Pauses in breathing
Snoring
Mouth breathing
Clear discomfort/pain/inconsolable crying
‘Colic’
Feeding challenges and difficulty with latch
Continuous illness
Trust your instincts with these things, and if you have any concerns, book in with an appropriate, trusted qualified health professional.
The 4 to 6 month mark can be a rollercoaster, but with patience, understanding, and a little flexibility, we can help your baby (and yourself!) find your way through. If you ever feel like you need extra guidance, don’t hesitate to reach out for some one to one support. And remember - you’re doing a better job than you think you are. Hang in there, and take care of yourself, too.
You and your baby are both learning, growing, and getting to know each other still – one day, one nap, and one cuddle at a time.