14 - Understanding and Managing Sleep Regressions

Welcome to this special replay episode of Doula Talk: Postpartum, Babies, and the Battle for Sleep! If you’re a new parent facing the dreaded sleep regressions, this episode is here to help you make sense of it all.

In this episode, Doula Deb breaks down sleep regressions—those oh-so-fun phases when your baby’s sleep takes a nosedive just as you thought you’d figured it out. You’ll learn why they happen (hint: big developmental milestones are at play!), when to expect them, and, most importantly, how to navigate them like a pro.

This month, we’re focusing on all things sleep, so stay tuned for more tips and strategies coming your way! Whether you’re tackling sleep regressions now or just want to be prepared, this episode is packed with practical advice to help you survive—and maybe even thrive—during this phase.

Links & Resources:

•Download your free guide: 10 Steps BEFORE Sleep Coaching

It’s the perfect first step to setting your baby up for better sleep! Here’s to calmer nights, brighter days, and embracing the beautiful chaos of parenthood. Tune in now to start your journey to better sleep!

Transcript

Deb (00:02.819)
Welcome to Doula Talk, where we talk about all things postpartum, babies, and the battle for sleep. I'm Doula Deb, here to guide you through parenthood, where sleep feels like a long lost friend and everything from diapers to developmental milestones keeps you on your toes. Whether you're tackling sleepless nights, newborn quirks, toddler antics, or just trying to find what works for your family, I got you. With years of experience, real talk advice, and a dash of humor, I'm here to help you find your rhythm.

So grab your coffee or your toddler's leftover snack, settle in and let's get into it.

Hey there, it's Doula Deb, your trusted birth postpartum and sleep doula. If you're tuning in for this replay of the Birth and Baby podcast, well, first off, lucky you. If you've already listened to this one over there, feel free to skip ahead. But if you haven't heard it yet, listen up. We're diving into another episode about sleep. That's right, this month is all about sleep and how to get more of it. So get ready for more episodes coming your way later this month. In this episode, we're going to be tackling sleep regressions.

those lovely little phases that your baby decides that sleeping like a champ is no longer on the agenda. I'll be breaking it down on why sleep regressions happen, when you might encounter them, and most importantly how to manage them so you can stay one step ahead of the game. Let's get into it. Today we're tackling a topic that many parents find challenging, sleep regressions. Sleep regressions are those tricky periods when your baby who

once slept soundly, starts waking up more frequently, or has trouble falling asleep. They often occur around four months, eight months, and 12 months, but every baby is different, so keep your eye out. These regressions often align with developmental milestones. As your baby grows and hits new stages, your sleep patterns can get a bit disruptive. It's a sign that they're advancing, even though it might be a bit tough on the whole family.

Deb (02:03.32)
During these regressions, your baby is likely going through significant physical, cognitive, or emotional changes. For example, when your baby is learning to roll over or crawl, these milestones can interrupt their usual sleep routine. So, what do you do? Let's talk about some practical tips for handling these sleep regressions. First up, sticking to a consistent bedtime routine can work wonders. I know everyone says it, but I swear it works. A calming routine,

Like a gentle bath, reading a book, or singing a lullaby helps signal to your baby that it's time to wind down. Consistency is key here. And don't forget about creating a comfortable sleep environment. Make sure the room is cool, dark, and quiet. A white noise machine and blackout curtains can make a huge difference. If you're finding that your baby's daytime naps are irregular, try to keep a consistent nap schedule. It can help prevent your baby from getting overtired

which can affect nighttime sleep. Another important tip is gradually adjusting your baby's wake up time. If you haven't done so already, aim for a consistent window between 6 a.m. and 7 30 a.m. to help regulate their circadian rhythm. It's best to choose a time within a 30 minute window. So if you go to work early, you might do 6 o'clock to 6 30. If they're still sleeping at 6 30, it's time to wake them up. Or if you guys are

late risers, might do a 7 to 730 week window. After about 5 days, your baby should be waking up consistently around the same time, which will help your naps become more consistent as well. Having a relaxing bedtime routine of about 15 to 20 minutes can ease your baby into sleep and even during those challenging regression phases. If you're really struggling with sleep and are unsure about sleep coaching, but you want to lay the groundwork,

I've got a really fantastic freebie for you called the 10 Steps Before Sleep Coaching and it's designed to help you prepare for better sleep. You can download the guide from the show notes and it will help you start on the right foot. These are the first steps I ask all of my families to do before we even talk about sleep coaching. Okay, that's a wrap on the third episode of this month's theme of sleep. Here's what I want you to remember. Why sleep regressions happen.

Deb (04:26.594)
The big development leaves mean big disruptions in sleep. It doesn't necessarily mean that you're doing anything wrong or need to change anything whatsoever. Sometimes just knowing that they happen sometimes brings you a little bit of peace and not freak out. Number two is when to expect them. Typically, not always. They happen sometime around four months, eight months, and 12 months. Sometimes there's like a one in nine or 10 months too with like

stranger danger. But every baby is unique and just because that's typical doesn't necessarily mean that your baby will go through those. My best advice when it comes to expecting regressions is know that this is normal and most of the time it just passes, but don't freak out about them coming. Just roll with it, know that it happens sometimes, make sure to get some extra naps in the day, and let your baby grow.

And number three, how to help them and survive is you can totally handle this. Roll with the punches, stick to your bedtime routine, create a really comfy sleep space and focus on your baby's wake windows to make sure that they're getting enough sleep during the day to help counteract the night. And if you do all of that and notice that these brain brain changes are normal, typically they're just going to settle down and everything's going to go back to normal.

But if that isn't the case, that's okay. We can totally work on it together. Go ahead and grab my free guide of the 10 steps to do before sleep coaching. This is where we start everything, lay the groundwork for better sleep before even considering a structured coaching. And make sure to tune in next time as we continue our deep dive into sleep with actionable strategies to make night smoother and third day's better. Sleep might.

feel like a battle right now but trust me by providing a safe space and consistency for your children will help you get through these tough times. until next time here's to restful nights and peaceful parenting.