Overview
"Every family is different, but one thing most parents go through is feeling exhausted—especially during sleep regressions, which are normal but tough."
Understanding your baby’s sleep regressions and learning how to cope with them is one part of managing baby sleep during this phase.
In this blog, we will briefly look at what sleep regressions are, some of the common signs and strategies for managing them for your baby, and talk about some tips for you to get the support you need during this time.
Recap: What are Infant Sleep Regressions?
What is sleep regression? Sleep regressions are usually temporary. They are periods when a baby who previously slept well begins waking frequently during the night and has difficulty settling back to sleep. These regressions often show up when developmental changes occur at various ages, such as 4 months, 8-10 months, and 18 months. Sleep regressions typically last for 2 to 6 weeks, but the duration can vary from one baby to another.
What Causes Sleep Regressions?
Infant sleep regression can happen for a number of reasons, regardless of age and stage. Some of the most common reasons include:
- Developmental Milestones: As babies grow, they achieve new skills like rolling over, crawling, or walking, which can disrupt their sleep.
- Teething: The discomfort from teething can cause frequent night wakings.
- Growth Spurts: Increased hunger and physical changes during growth spurts can lead to disturbed sleep.
- Changes in Routine: Any significant changes in a baby’s routine, such as travel, illness, childcare can trigger a sleep regression.
What are Common Signs of Sleep Regression?
Recognising the signs of sleep regression can help you understand what your baby is going through and how it affects your baby's sleep:
- Your baby may wake up more often during the night and have trouble falling back asleep.
- Naps become shorter and less predictable.
- Your baby may cry out loud and be harder to soothe.
- Changes in feeding patterns may start to occur, with your baby waking more often to feed.
The Importance of Establishing Healthy Sleep Habits
While sleep regressions are to be expected in a baby’s development, the best way to cushion the exhausting impact of sleepless nights is by establishing healthy sleep habits that promote falling asleep independently. Creating a consistent sleep pattern helps your baby develop a routine, making it easier for them to settle back to sleep during regressions.
- Maintain a Consistent Bedtime Routine: A predictable bedtime routine can help signal to your baby that it’s time to sleep. Include calming activities such as a bath, reading a book, or singing a lullaby.
- Create a Sleep-Conducive Environment: Ensure your baby’s room is comfortable, dark, and quiet. Use white noise machines or lullaby music to block out background noise.
- Practise Responsive Settling: Avoid letting your baby cry it out, as this can increase their stress and disrupt sleep further. If your baby seems hungrier at night, consider offering an extra feeding before bedtime to help them sleep longer.
- Offer Extra Comfort and Reassurance: Respond to your baby’s crying and offer comfort when they wake up. During sleep regressions, your baby may need more comfort and reassurance.
Creating a Sleep-Conducive Environment
Creating a sleep-conducive environment is crucial for promoting healthy sleep habits in babies and toddlers. A well-designed sleep space can make a significant difference in how easily your child falls asleep and stays asleep, especially during those challenging sleep regressions.
Here are some tips to help you create the perfect sleep environment for your little one:
- Ensure the Room is Dark: Use blackout curtains or shades to block out any light. A dark room signals to your baby that it’s time to sleep, helping to regulate their sleep cycles.
- Keep the Room Quiet: Use lullaby music a, white noise machine or a fan to block out any background noise. Consistent, soothing sounds can help your baby stay asleep longer by masking disruptive noises.
- Maintain a Comfortable Temperature: Keep the room at a comfortable temperature between 20-22°C (68-72°F). A room that is too hot or too cold can disrupt your baby’s sleep.
- Invest in a Comfortable Mattress: A comfortable mattress can help promote better sleep. Ensure its firm and supportive to provide a safe sleeping surface.
- Consider Using a Sleep Sack or Swaddle: Sleep sacks and swaddles can help babies feel secure and comfortable, promoting better sleep. They can also prevent your baby from waking up due to the startle reflex.
By creating a sleep-conducive environment, you can help promote healthy sleep habits in your baby or toddler and reduce the risk of sleep regressions. Remember, small changes can make a big difference in your child’s sleep quality, even during sleep regressions.
Tips for Exhausted Parents During Sleep Regressions
While much of the focus is on helping your baby through sleep regressions, it’s equally important to prioritise your own wellbeing. Parental burnout can lead to emotional distancing, where parents feel disconnected from their children due to overwhelming stress and fatigue.
Sleep deprivation - that can result from disrupted sleep coming from trying to manage your child’s sleep regressions - can have significant negative impacts on a parent’s physical and mental health. Chronic lack of sleep can increase stress, mood swings, impair cognitive function, weaken the immune system, and increase the risk of anxiety and depression. It can also affect your ability to be patient and present with your child, making daily parenting tasks more challenging.
Taking care of yourself is important for parenting. Asking for practical and emotional support from your partner, family, or friends can help you manage the demands of caring for a baby. You will feel more able to manage the ups and downs of caring for a baby — including those tough sleep regressions. Prioritising self-care helps you create a stable, nurturing environment where both you and your child can feel well. Here are some tips for managing your health during this challenging time:
- Prioritise Your Sleep: Lack of sleep can take a toll on your wellbeing. Ask for support from your partner, family, or friends so you can catch up on sleep and be a more rested version of yourself for your family.
- Get Moving: Spend time outdoors each day. Go for a walk, run, or jog, 20 minutes of movement can improve your physical and mental health.
- Nurture Other Relationships: Make time for your partner, family members, or friends. Maintaining these connections can provide emotional support and a sense of normalcy during challenging periods.
- Join a Local Parent Group: Connecting with other parents who are going through similar experiences can offer valuable support and advice. Local parent groups can be a great resource for sharing tips and getting encouragement.
- Seek Professional Support: If you’re feeling overwhelmed, don’t hesitate to seek help. For parenting support, contact Karitane, and for mental health support, reach out to services like ForWhen, which offers assistance to parents.
Taking care of your own wellbeing is crucial, not just for you, but for your ability to care for your baby during sleep regressions. Remember, it’s okay to ask for help and take time for yourself.
Parental Burnout and Emotional Exhaustion
Parental burnout and emotional exhaustion are common experiences for many parents, especially during periods of sleep regression. Parental burnout is a state of emotional, mental, and physical exhaustion caused by the prolonged stress and pressure of parenting. Emotional exhaustion, a key component of parental burnout, is characterised by feelings of emotional depletion, fatigue, and cynicism.
Here are some common signs of emotional exhaustion in parents:
- Feeling Drained and Depleted: Always feeling tired and lacking energy.
- Lack of Energy and Motivation: Struggling to find the motivation to complete daily tasks.
- Increased Irritability and Mood Swings: Feeling more irritable and experiencing frequent mood swings.
- Difficulty Sleeping or Insomnia: Struggling to fall asleep or stay asleep, even when you have the opportunity.
- Physical Symptoms: Experiencing headaches, stomach problems, or other physical symptoms related to stress.
If you are experiencing emotional exhaustion, it’s essential to seek support and prioritise self-care. Here are some tips for managing emotional exhaustion:
- Practice Self-Compassion: Treat yourself with kindness and understanding, just as you would a close friend. Acknowledge that parenting is challenging and that it’s okay to feel overwhelmed.
- Take Breaks: Take short breaks throughout the day to rest and recharge. Even a few minutes of downtime can make a big difference.
- Prioritise Sleep: Aim for 7-8 hours of sleep per night to help manage stress and fatigue. If this isn’t possible, try to catch up on sleep whenever you can.
- Seek Support: Reach out to friends, family, or a mental health professional for emotional support. Talking about your feelings can help reduce some of the stress.
By recognising the signs of emotional exhaustion and prioritising self-care, you can reduce the risk of parental burnout and promote overall well-being. Remember, taking care of yourself is not a luxury; it’s a necessity for effective parenting.
Other Ways To Maintain Mental Health During Sleep Regressions
Sleep regressions can be challenging for parents, both physically and emotionally. It’s essential to prioritise mental health during this time to reduce the risk of burnout and promote overall well-being. Here are some tips for maintaining mental health during sleep regressions:
- Practice Self-Care: Engage in activities that promote relaxation and stress reduction, such as meditation, yoga, or deep breathing exercises. These practices can help you stay calm and centred, even during the most challenging times.
- Seek Support: Reach out to friends, family, or a mental health professional for emotional support. Sharing your experiences and feelings can provide relief and help you feel less alone.
- Prioritise Sleep: Aim for 7-8 hours of sleep per night to help manage stress and fatigue. If this isn’t possible, try to nap when your baby naps or ask for help so you can rest.
- Take Breaks: Take short breaks throughout the day to rest and recharge. Even a few minutes of downtime can make a significant difference in your energy levels and mood.
- Reframe Negative Thoughts: Challenge negative thoughts and change them into a positive thought. For example, instead of thinking, “I can’t handle this,” try thinking, “I’m doing my best, and this phase will pass.”
By prioritising mental health during sleep regressions, you can reduce the risk of burnout and promote overall well-being. Remember, it’s okay to ask for help, and seeking support is a sign of strength, not weakness. Taking care of your mental health is crucial for both you and your baby’s well-being.
When Should I Seek Help?
While sleep regressions are usually temporary, consider seeking professional help if your baby’s sleep patterns do not improve after several weeks, if your baby is not gaining weight or feeding well, or if you are struggling to cope with the lack of sleep and need additional support.
If you’re wondering how long do sleep regressions last, they typically last for 2 to 6 weeks, but the duration can vary based on underlying causes and the methods used to assist the child.
Sleep regressions can be a difficult time for both babies and parents, but understanding the causes and implementing effective coping strategies can make a significant difference. Remember, this phase is temporary, and with patience and consistency, your baby will eventually settle into a more predictable sleep pattern.
If you’re struggling with sleep regression and need personalised support, explore our sleep support services. Our parenting partners are here to guide you through every step of your parenting journey.
