How To Cope With 3 Month Sleep Regression
3 Month Sleep Regression: Symptoms, Causes & Coping Strategies
Sleep deprivation is one of the biggest challenges a new parent will face. When your baby struggles to fall asleep or stay asleep, it can take a toll on your mood and your physical and mental health. It can be difficult to watch your baby regress and lose momentum in sleeping through the night. Sleep regressions can happen at any point during the first two years of a child’s life.
3 month sleep regression is perfectly normal. As your baby grows and develops, they are more prone to sleep regression. That doesn’t make it any easier to deal with, though. Fortunately, there are many things you can do to help get your baby – and yourself – through periods of sleep regression when they happen.
Symptoms of Sleep Regression
While sleep regression is a normal consequence of development for 3 month olds, it can still be frustrating and discouraging. Knowing and understanding the signs and symptoms of sleep regression can help you and your family cope through what can be a difficult time.
- Difficulty falling asleep
- Increased fussiness
- Fighting sleep
- Shorter and less frequent naps
- Increased hunger
- Increased alertness
- Increased comfort-seeking
- More frequent nighttime wakeups
What Causes 3 Month Sleep Regression?
Sleep regression is a natural response to rapid change, either in a baby’s environment or in their own developing minds and bodies.
- Cognitive development: As babies become increasingly aware and socially interactive, their sleep may be more easily disrupted.
- Physical changes: Rapid physical changes, from growth spurts to teething, can cause discomfort and impact a baby’s ability to sleep soundly.
- Separation anxiety: It’s normal for babies to experience some stress when their caregivers leave the room, which can make sleeping more difficult.
- Changes in routine: Sudden shifts in schedule or environment can interrupt their new routine and cause sleep disturbances.
Strategies for Coping With 3 Month Sleep Regression
- Maintain a Consistent Routine – Establish predictable nighttime and naptime rituals like a warm bath, bedtime story, or lullaby to signal it’s time to sleep.
- Set the Scene for Sleep – Create a dark, quiet, cool nursery environment. Use blackout blinds, white noise machines, and ensure bub is comfortable in fresh diapers and pajamas.
- Adjust Your Baby’s Daytime Nap Schedule – Developmental changes may require tweaks to nap timing and length.
- Ensure Your Baby Eats Frequently – Growth spurts often mean increased hunger. More frequent feedings can help restore consistent sleep.
- Encourage Self-Soothing During Wake-Ups – Limit nighttime interaction to help bub learn to settle back to sleep independently.
- Provide Additional Attention During Milestones – Support practice of new skills (like rolling or babbling) during the day to ease nighttime restlessness.
- Ask for Support from Friends and Family – Reach out for help, whether for emotional support or an extra set of hands.
- Be Patient – Remember, this stage is temporary. Grace and flexibility are key.
- Take Care of Yourself – Prioritize rest, nutrition, exercise, and self-care to stay resilient through sleep-deprived nights.
- See Your Pediatrician if Symptoms Persist – If sleep regression lasts longer than a month or is paired with illness signs, consult your doctor.
Final Thoughts
While sleep regression is a normal part of infant development, it doesn’t make it any less difficult. Even on good days, it’s normal to feel anxious, frustrated, and overwhelmed. Sleep regression can be a particularly challenging part of parenthood, so remember to be patient, ask for support, and take care of yourself as well as your little one. This phase will pass, and brighter, more restful days are ahead.
