“Why is my 3-month-old suddenly waking up every hour again? We just got into a rhythm!” If this sounds familiar, you’re not alone, and you’re not doing anything wrong.
Just when it feels like your baby is finally figuring out sleep, everything changes. Around 3 months, many babies who were starting to sleep longer stretches suddenly begin waking more frequently, fighting naps, or needing more help falling asleep. It’s confusing, frustrating, and exhausting, but it’s also completely normal.
Here’s what’s happening, according to science and Dr. Nilong Vyas, MD, MPH, board-certified pediatrician, Sleep consultant, and Founder of Sleepless in Nola, and what you can do to help your baby (and yourself) through it.
Is the 3-month sleep regression real?
While sleep regression isn’t a medical term, it’s a real experience for many families. Around 3–4 months, your baby’s sleep patterns shift from newborn-style deep sleep to more adult-like sleep cycles. These new cycles include more light sleep and more chances to wake up during transitions
“Recognizing this is a genuine phenomenon is the first step,” says Dr. Nilong Vyas. These regressions often happen as babies learn new skills and experience big developmental leaps. “If the regression is due to a developmental milestone, it typically resolves once the milestone is reached.”
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Why is my 3-month-old suddenly waking up more?
This age marks a time of rapid brain and sensory development. Your baby’s world is expanding fast, they’re seeing and hearing more clearly, recognizing faces, and becoming more aware of their environment. This can lead to more frequent waking and separation anxiety.
As Dr. Vyas explains, “Children have improved vision, hearing, and awareness of surroundings, so when parents sneak out after putting them to sleep, it creates a distrustful situation that fosters fear and uncertainty.” Your baby might wake up after a sleep cycle and immediately notice you’re gone, prompting them to cry out for comfort or help falling back asleep.
For some babies, especially those who rely on external help to fall asleep (like rocking or nursing), this stage can be more challenging. “The kids who have a strong sleep dependency on their parents, such as rocking, feeding, etc., can regress their often ‘perfect’ sleep habits to becoming more ‘needy’,” Dr. Vyas adds.
“ Around 3 months, a child’s sleep needs may change a bit from the actual newborn phase, and the infant may not be sleepy at their regularly scheduled time. If a nap is skipped, it is crucial to determine whether the child may have been tired when the nap was attempted or if the child was actually overtired.”
Why is my baby fighting naps all of a sudden?
A sudden change in nap patterns can definitely be part of the 3-month sleep shift. Babies this age typically need about 14–17 hours of sleep in 24 hours, including multiple naps. But missing sleepy cues or staying up too long can lead to overtiredness, which paradoxically makes it harder to fall asleep.
Dr. Vyas notes that “around 3 months, a child’s sleep needs may change from the newborn phase. It’s also important to consider whether the child has grown accustomed to being put to sleep and now wakes up when the parent is trying to sneak out of the room, and then is unable to fall asleep, which is why the parent thinks the nap is being skipped. In that situation, which falls under the ‘regression’, the way the child is put to sleep needs to be evaluated.”
How long does the 3-month sleep regression last?
Most regressions, especially those tied to development, last about 1 to 2 weeks. But how long this phase continues may depend on whether your baby can self-soothe.
“A true regression is when the child is learning new skills and undergoing a developmental change,” Dr. Vyas says. “If the regression is due to the child’s lack of independent sleep, then starting sleep training would be wise at this stage or at least working toward establishing a proper foundation.”
What can I do to help my baby through this?
Here are some gentle, research-backed ways to support your baby’s sleep during this phase:
- Stick to a soothing bedtime routine: Repetition helps babies feel secure. Try a warm bath, a calming book, a cozy crib, and dim lights.
- Watch those wake windows: At 3 months, your baby may only last 1.5–2 hours awake before needing sleep again.
- Encourage independent sleep when possible: Practice laying your baby down when drowsy but still awake.
- Optimize the sleep environment: Keep the room cool, dark, and quiet. White noise can help mask household sounds.
- Respond with comfort, but be consistent: It’s okay to offer reassurance, just try to respond the same way each time to build familiarity.
Most importantly, stay patient with yourself. Sleep regressions are hard on parents, too.
How much sleep does a 3-month-old actually need?
At 3 months, most babies need a mix of nighttime and daytime sleep totaling about 14–17 hours in a 24-hour period. That usually means 3–4 naps and longer stretches at night (though feedings are still expected.
“A 3-month-old needs a tremendous amount of sleep, more than most parents realize,” says Dr. Vyas. “A 10–12 hour overnight stretch with feeds every 3 hours and at least four naps during the day is ideal.”
For more insights on your 3-month-old’s sleep, read our 3-month-old baby sleep guide.
And what about your sleep?
Sleep regressions don’t just affect babies, they turn your whole household upside down. You’re doing your best on very little rest, and it’s okay to feel overwhelmed.
Here are a few reminders:
- Ask for help when you need it, from partners, family, or even a postpartum doula.
- Take breaks. A 10-minute breather in a quiet room can make a huge difference.
- Skip the guilt and rest when you can. Sleep when the baby sleeps is annoying advice, but sometimes it helps.
- Limit Googling at 3 a.m., especially if it’s making you anxious.
Conclusion
The 3-month sleep regression is real, but it’s also temporary. Your baby is growing in amazing ways, and sleep disruption is part of that journey. With a few supportive strategies and a whole lot of grace (for your baby and yourself), you’ll make it through.
And if you’re ever unsure or overwhelmed, your pediatrician or a certified sleep consultant can help guide you through. You’ve got this!
FAQs
Q: Is there really a 3-month sleep regression?
A: Yes, some babies regress if they haven’t learned to fall asleep on their own. As they become more aware of their surroundings, they may start needing more help to settle. Babies with independent sleep skills may not experience a regression at all.
Q: Why is my 3-month-old suddenly waking up more?
A: At this age, babies become more alert and aware of their environment. If they fall asleep with help but wake up alone, it can cause distress and more frequent wakings.
Q: Could nap refusal be a sign of sleep regression?
A: Yes. Your baby’s sleep needs may be shifting. They might be undertired or overtired, or struggling with sleep associations, like needing you there to fall asleep.
Q: How long does the 3-month sleep regression last?
A: If it’s tied to developmental changes, it may last a few days to a week. If it’s due to sleep associations, it can last longer and may require some gentle adjustments.
Q: Should I start sleep training during a regression?
A: Yes, if your baby relies on you to fall asleep. This is a good time to build healthy sleep habits and routines.
