Top 4 Expert Tips For The 4 Month Sleep Regression

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This week, Sally and Bec tackle the four month sleep regression head-on. If you're in the thick of 45-minute wake-ups or watching your once-great sleeper unravel, this episode is your survival guide.

The four month sleep regression isn't actually a regression—it's a permanent developmental shift in how your baby's sleep cycles work. Sally and Bec break down exactly what's happening and why your baby suddenly needs help between every sleep cycle. More importantly, they share the four practical strategies they'd use if they were living through it right now: from reshaping overnight feeds to keeping baby swaddled longer than you think, taking pressure off naps, and starting gentle sleep training when you're ready.

What You'll Learn:

• Why the four month sleep regression is a permanent change (not a phase to wait out)

• How to structure four-hourly feeds day and night to reduce overnight wake-ups

• When to drop the dream feed and mirror daytime feeding patterns overnight

• Why keeping baby swaddled can make settling easier and naps longer

• How to take the pressure off naps and why four 45-minute naps is a win

• When and how to start gentle sleep training at four months

• Why four month olds are actually easier to work with than older babies

• How to know if your baby needs less help, not more, to fall asleep

Chapters:

00:00 Intro: Four things for the four month regression

04:05 Tip #1: Structure feeds to four-hourly day and night

09:08 Tip #2: Keep baby swaddled for better sleep

13:16 Tip #3: Take the pressure off naps

15:33 Tip #4: Start gentle sleep training if you're ready

🎙️ ABOUT NAP TRAPPED

Nap Trapped is your weekly dose of sleep sanity from consultants Sally Woods and Bec Maher. They take the toughest baby sleep questions and turn them into practical, evidence-based solutions—no shame, just support (and Aldi chocolate).

Links

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