How To Cope With 3 Month Sleep Regression
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.
Common symptoms of sleep regression in infants include:
- 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.
Causes of sleep regression in 3 month old babies may include:
Strategies for Coping With 3 Month Sleep Regression
1. Maintain a Consistent Routine
A predictable nighttime and naptime routine can help minimize sleep disruptions and help your bub get through periods of sleep regression. Include soothing activities like a warm bath, a bedtime story, or a lullaby. Over time, your baby will begin to associate these things with sleep, making it more likely that they’ll settle down and fall asleep without resistance.
2. Set the Scene for Sleep
A good sleep environment is essential for people at every age and stage of life, and your bub is no exception. Try to create a dark, quiet, and restful environment in their nursery. Here are a few tips for creating the ideal sleep environment to encourage good sleep:
- Swap out sheer curtains for blackout blinds or opaque window coverings.
- Make sure your baby’s room is set to a cool, comfortable temperature.
- Try a white noise machine if it’s too difficult to keep the house quiet.
- Make sure you change your baby’s diaper and change them into pajamas.
- Limit stimulation as much as possible.
3. Adjust Your Baby’s Daytime Nap Schedule
Most of the time, sleep regressions happen due to physical and cognitive developmental milestones. These changes sometimes mean that your baby is ready for a change in their nap schedule. One strategy for coping with 3 month sleep regression is to try switching up your little one’s nap routine.
4. Ensure Your Baby Eats Frequently
As they grow, your little one needs additional nutrition to support their growing body. Whether you’re breastfeeding or using formula, increasing the frequency and duration of feedings can help your baby return to a more consistent sleep schedule.
5. Encourage Self-Soothing During Wake-Ups
Many new parents have the instinct to rush to their baby’s side and offer comfort and attention as soon as they wake up. However, by limiting interaction during nighttime wakeups, you can encourage your baby to self-soothe and get back to sleep on their own, which can help make sleep regressions easier for both you and your bub.
6. Provide Additional Attention During Developmental Milestones
Sleep regression is commonly associated with developmental milestones, such as recognizing faces, learning to roll over, or learning to make noises. These accomplishments can lead to sleep disruptions. Actively practicing these new abilities like rolling over or making vocalizations during the day can help them feel more comfortable and relaxed when it’s time to sleep.
7. Ask for Support from Friends and Family
Loneliness and isolation are common feelings among new parents, especially when the going gets tough. If you feel overwhelmed and need some practical assistance or just some emotional support, it’s always a good idea to ask for help from your partner, family, or close friends.
8. Be Patient
One of the most important skills to use when raising an infant is patience. Difficult periods are inevitable, and remaining patient and adaptable is key to getting through sleep regressions. Remember that this will pass and give yourself and your little one grace as you work through this period.
9. Take Care of Yourself
Sleep disruptions are tough on the whole family. When your baby can’t sleep, it can be hard to take care of your own needs. Lack of good sleep can negatively impact your mood, mental health, and physical wellbeing over time. It’s important to prioritize yourself as well as your little one. Make sure you practice self-care during times of sleep regression.
Eating a balanced diet, getting exercise, and making time for your hobbies can get you through tough periods and help you be the best parent you can be.
10. See Your Pediatrician if Symptoms Persist
In most cases, regressions will go away on their own. They’re usually temporary, but if your baby’s sleep regression lasts longer than a month or you notice other symptoms like fever or rashes, it’s important to consult with your doctor to rule out possible infections or other health problems.
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 difficult part of parenthood and it’s important to take care of yourself as you work through it.
