How to Survive Sleep Regression – And Regain a Peaceful Routine
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Sleep regression might be part of your baby’s development-but that doesn’t make it any easier to live through. Whether it’s the 4 month sleep regression or one of the many others that follow, parents everywhere ask the same question: How do we survive this?
Here are some practical, sanity-saving strategies to help you cope and gently guide your baby back to better sleep.
1. Stay Consistent with Your Bedtime Routine
Now is not the time to abandon the rituals that signal sleep. Whether it’s bath time, white noise, or a story-consistency creates comfort. Even if it doesn’t lead to perfect sleep now, it builds a solid habit for when the regression ends.
2. Focus on Daytime Naps
Sleep breeds sleep. Overtired babies struggle to fall and stay asleep. Try to prioritise quality daytime naps, even if it means contact naps, buggy walks, or contact support - just for now.
3. Use a Flexible But Predictable Schedule
Babies thrive on rhythm. You don’t need a strict clock-based routine, but try to follow a consistent flow-wake, feed, play, sleep-to reduce over tiredness and stress.
4. Offer Comfort, But Avoid New Sleep Crutches
It’s natural to want to help your baby settle-but try not to introduce new sleep associations (like rocking to sleep) that you’ll need to break later. Instead, use gentle reassurance, presence, and soothing techniques that support independence.
5. Share the Load
If you have a partner, tag team. Take turns with wake-ups so both of you can grab rest. If you're solo parenting, lean on family or friends when possible.
6. Remember This is Temporary
Most regressions pass within 2–6 weeks. It may feel endless in the moment, but staying calm and consistent pays off. Babies are incredibly adaptable-and so are you.
7. Protect Your Mental Health
Your wellbeing matters. Sleep deprivation can be brutal, so it’s okay to ask for help, take breaks, or even co-sleep safely for short periods if it helps your family cope.
Sleep regressions challenge everything—but they also remind us of how much growth and change is happening in our babies. With the right approach and support, you can get through this and come out stronger, more connected, and (eventually) better rested.
Need support with sleep regression?
Download our Sleep Regression Survival Guide – your step-by-step action plan to smoother nights and less stress.