As a first-time mum I thought I had made it through the crazy newborn months, I believed sleep was going to be on the up and up. My daughter was 11 weeks old, she was finally sleeping 6-8 hours at night and at least one longer nap in the day.

But then something happened, it was 12.20pm and she had been asleep for 40 minutes, she started crying and needed to be re-settled. I thought it was a one off. But then she woke that night at 9pm, and again at 11pm, where was my 8 hour stretch?

Hoping it was just a blip I carried on as normal the next day, but she still woke in her lunch nap, this time after 30 minutes!

By the weekend she was waking every 40 minutes until midnight, the wheels had really fallen off!

What was going on? Was this a 3 month sleep regression?

If your once-sleepy newborn is suddenly waking more often, fighting naps, or struggling to settle at bedtime, you might be dealing with the same thing! Commonly called the 3 month sleep regression, the reality is this is the 4 month sleep regression, which actually has a window as to where it starts.

This window is around 8-16 weeks, there isn’t a magic switch that turns on this sleep regression at 4 months, or 3 months, things start to change gradually in this 8-16 week window, and for some babies you never notice it. For others it looks like a 3 month regression.  The good news is, this is a normal developmental stage, and with a few supportive strategies, your baby’s sleep can become more predictable again.

What Is the 3 Month Sleep Regression?

The 3 month sleep regression is a period of disrupted sleep that many babies experience between 8 and 16 weeks of age. While not every baby goes through it, many parents notice a sudden change in their baby’s sleep patterns around this time.

Why It Happens

This sleep regression is closely tied to a developmental shift in how your baby sleeps. Around 3–4 months, your baby’s sleep cycles become more mature and begin to resemble adult sleep patterns, including lighter and deeper phases of sleep. This change can lead to more frequent night waking's and shorter naps.

Signs of the 3 Month Sleep Regression

Every baby is different, but common signs include:

• More frequent night wakings: Your baby may start waking every 1–2 hours, even if they previously had longer stretches.
• Short naps: Naps may suddenly be 30–45 minutes or less.
• Difficulty falling asleep: Your baby might fight naps or bedtime, even when tired.
• Increased fussiness: Overtiredness can lead to more crying or clinginess.
• Changes in feeding: Some babies feed more often at night, while others become distracted during daytime feeds.

How Long Does the 3 Month Sleep Regression Last?

This is a permanent shift in the structure of your baby’s sleep. These checking wakes that your baby is doing after each sleep cycle are something we, as adults, even do. The difference is that we have learnt to go back to sleep quickly and easily. Your baby likely hasn’t. This is why they’re crying out every 2 hours at night or every 45 minutes in the day.

How to Support Your Baby Through the 3 Month Sleep Regression

Sleep disruptions during this stage can be tough, but you don’t need to overhaul your routine. Instead, focus on consistency, comfort, and gentle structure.

1. Stick to a Predictable Sleep Routine

• Use a short, calming routine before each nap and bedtime.
• Repeating the same steps daily helps signal that sleep is coming.
• Keep the routine simple: a feed, clean nappy, story, and cuddles work well.

2. Watch Wake Windows

• At 3 months, most babies can stay awake for 90 minutes between naps.
• If your baby gets overtired, they’ll struggle to settle and stay asleep.
• Try to begin winding down before your baby shows strong tired cues.

3. Create a Sleep-Friendly Environment

• Keep the sleep space dark, cool, and quiet.
• Use white noise to block out household or daytime noises.
• Avoid stimulating activities right before sleep.

4. Offer Extra Comfort

• It’s okay to help your baby settle if they’re struggling.
• Gentle rocking, patting, or holding can help them calm down.
• Try to put them down drowsy but awake when possible, to encourage independent sleep over time.

5. Feed When Needed

• Hunger can increase during regressions, especially during growth spurts.
• Respond to hunger cues, but avoid using feeding as the only way to settle back to sleep.

6. Be Patient With Yourself and Your Baby

• Regressions are temporary, even if they feel intense in the moment.
• Give yourself permission to rest when you can and ask for help if you need it.

When to Consider Gentle Sleep Training

At 3 months, your baby is still too young for formal sleep training, but it’s a great time to start gentle sleep training — gradually encouraging healthy habits that support better sleep in the months ahead.

Gentle sleep training includes:

• Encouraging falling asleep without feeding or rocking every time
• Following age-appropriate wake windows
• Offering naps in the cot or bassinet when possible
• Allowing brief pauses to see if your baby can resettle before picking them up
• Strategies like our breastfeed to self soothing technique and pick up/put down.

When to Talk to a Professional

If your baby’s sleep seems unusually disrupted or you're feeling overwhelmed, it’s okay to reach out. A certified sleep consultant or your child’s healthcare provider can offer tailored guidance and reassurance.

Signs it may be time to seek extra support:

• Sleep issues persist beyond 6 weeks despite consistent routines
• Your baby seems excessively fussy or not gaining weight well
• Sleep struggles are significantly impacting your wellbeing

Final Thoughts

The 3 month sleep regression can feel discouraging, but it’s a sign your baby’s brain is growing and developing. While the nights may be long right now, this phase will pass — and you can gently support your baby through it with love, patience, and simple, consistent strategies.

You've got this — and you're not alone.