The 3 month sleep regression often hits right when parents think they've figured out their baby's sleep patterns. Your newborn who used to sleep in longer stretches is suddenly waking every hour or two, fighting sleep, and taking short, unpredictable naps throughout the day.
This isn't a setback in your parenting—it's actually a sign your baby's brain is developing normally. Around 3 months, babies go through major changes in how they sleep, and these changes are permanent.
You'll learn the clear signs of sleep regression, what's really happening with your baby's sleep cycles, and practical tips that actually work to help everyone get more rest.
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Signs Your Baby Is Going Through The 3 Month Sleep Regression
Your baby might suddenly start waking up more at night, have trouble falling asleep, and take way shorter naps than before. These changes can hit out of nowhere, which is especially frustrating if you thought you had a routine figured out.
More Frequent Night Wakings
Night wakings ramp up during the 3-month sleep regression. Instead of those longer stretches, your baby might wake every hour or two.
These wake-ups happen because your baby’s sleep patterns are shifting. Their brain now cycles through sleep stages like an adult’s, so they wake up more easily instead of drifting through. You’ll probably notice your baby needs more help getting back to sleep. Sometimes they’ll cry or fuss, sometimes they just lie there wide awake. Night feeds might pick up again, even if your baby was starting to go longer between them.
Oddly enough, the wake-ups can happen at pretty regular times—like every 90 minutes or every couple of hours, right in line with their sleep cycles.
Difficulty Falling Asleep
Suddenly, your baby fights sleep at bedtime and for naps. They might cry, wiggle, or just stare at you with wide, alert eyes, even when you know they’re wiped out.
This shift comes from your baby noticing more of the world. They process everything differently now and can’t just doze off like before. You might find yourself spending extra time helping them settle down.
Some babies start resisting the crib, waking up the moment you lay them down—even if they seemed out cold in your arms. Bedtime can start to feel endless. The crankiness and fussiness often get worse, especially in the evenings.
Shorter And More Unpredictable Naps
Naps get short and choppy during this regression. Your baby might only sleep 20-30 minutes, instead of those nice long naps.
It’s the same story as at night: your baby wakes between sleep cycles and can’t string them together yet. So daytime sleep gets broken up, and neither of you gets much of a break.
Naps might be all over the place—good one day, a struggle the next. That unpredictability makes planning anything tough. Your baby may wake from a short nap still tired, rubbing their eyes or yawning right after getting up.
Why The 3 Month Sleep Regression Happens
Your baby’s brain is in overdrive at three months, and that directly messes with sleep. New sleep cycles, greater awareness, and growth spurts all collide to disrupt the newborn sleep stage you’d just gotten used to.
Sleep Cycles Are Maturing
Brain development changes everything about how your baby sleeps. As a newborn, they spent most of their time in deep sleep and could pretty much sleep anywhere. Now, their sleep cycles look more like an adult’s.
So instead of drifting through the night, your baby now moves between light and deep sleep, and sometimes wakes up in between. Newborns just slept through these transitions, but your three-month-old’s brain notices the shift and wakes up.
Their circadian rhythm starts to kick in too. They’re learning day from night, which sounds helpful but actually complicates things. Their body is figuring out new long-term sleep patterns, and the learning curve can be rough.
Increased Awareness Of Surroundings
Suddenly, your baby is fascinated by the world. They see farther, hear more, and want to take in everything. That curiosity makes them fight sleep—they don’t want to miss a thing.
Overstimulation is real at this age. Your baby’s brain soaks up so much during the day that winding down at night gets tricky. Even normal household noise or a little light can keep them alert.
They recognize faces and voices better now, too. Sometimes they wake at night and want to interact instead of sleep. It’s a good sign for development, but not for your sleep schedule.
Growth Spurts And Feeding Changes
A growth spurt usually hits around three months, and your baby gets hungrier. They might wake up to eat more often, which throws off any progress you made with sleep. Even if they’d been sleeping longer, hunger can wake them up again.
Lots of babies start working on rolling over or other new skills at this age. Their brain even practices these at night, which can cause extra wake-ups.
Feeding patterns shift too. With all the new distractions, your baby might not eat as much during the day and then try to make up for it at night.
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Tips To Help Your Baby Sleep Better At 3 Months
Small tweaks to your baby’s environment and daily routine can help a lot during this phase. Focus on keeping things consistent, making nighttime interactions quick and boring, and keeping your baby comfy. It’s not magic, but it helps set the stage for better sleep.
Establish A Simple And Consistent Bedtime Routine
A predictable bedtime routine tells your baby it’s almost sleep time. Start a short sequence of activities—maybe 30 to 45 minutes before bed. This could be a bath, feeding, pajamas, and a quick story.
Keep it simple and calm. You don’t need anything fancy; just do the same steps in the same order. That’s what helps build good sleep habits.
The routine helps your baby shift from playtime to wind-down mode. Try a shorter version before naps, too, if you can.
Dim the lights, lower your voice, and move slowly. That helps your baby’s body get ready for sleep, instead of fighting against it.
Use Quick Nighttime Diaper Changes To Avoid Full Wake-Ups
Nighttime diaper changes should be fast and boring. Use a dim light—just enough to see. Don’t talk, sing, or make eye contact.
Set up everything you need ahead of time—wipes, diaper, cream—so you’re not fumbling around. The quicker you finish, the less likely your baby wakes up all the way.
If the diaper is only slightly damp and not dirty, you might skip the change, but always prioritize your baby's comfort and skin health.
Try to change your baby before feeding, so you don’t wake them again after they’ve eaten and dozed off.
Keep Your Baby Dry And Comfortable With Reliable Diapers
The right diaper makes a real difference for sleep. Overnight or extended-wear diapers help keep your baby dry, so they’re less likely to wake up uncomfortable.
Make sure the diaper fits well—no gaps at the legs or waist, but not so tight it leaves marks.
Pick a diaper with enough absorbency for how much your baby wets at night. Some babies need extra protection to stay dry through longer stretches. A comfortable, dry baby has a better shot at linking sleep cycles without waking up from discomfort.
Watch the room temperature, too. If you overdress your baby or pile on blankets, they might get sweaty and wake up. If you’re still swaddling, keep it loose around the hips and let your baby move naturally.
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Conclusion: 3 Month Sleep Regression
The 3 month sleep regression is tough, but it marks an important milestone in your baby's development. Most babies adjust to their new sleep patterns within 2-4 weeks. Stay patient, keep routines consistent, and know that this phase will pass.
During these challenging weeks, responding calmly to your baby's needs helps build trust and security. Quick diaper changes and a comfortable sleep environment can make nighttime wake-ups less stressful for everyone.
Want to learn more about responding to your baby with patience and understanding? Check out our guide: What is Gentle Parenting?
Frequently Asked Questions: 3 Month Sleep Regression
Sleep regression at 3 months leaves most parents scratching their heads. Here are some straight answers to the questions that come up the most.
Can sleep regression happen at 3 months?
Yes, sleep regression can show up at 3 months as your baby's brain develops and sleep cycles mature. What you're seeing is often the 4-month regression starting early—your baby now cycles through more sleep stages instead of staying in deep sleep. This shift is permanent, and the hardest part usually lasts 2 to 3 weeks.
Is a 3 month old growth spurt or sleep regression?
A 3-month-old can go through both at once—growth spurts make babies hungrier while sleep regression involves changing brain patterns. Growth spurts last a few days to a week, but sleep regression can drag on for 3 to 6 weeks. If your baby's eating more and waking every hour or two, it's probably both.
What is the hardest sleep regression?
The 3 to 4-month sleep regression is usually the toughest because it permanently changes how your baby sleeps. Your baby shifts from newborn patterns to adult-like sleep cycles, waking more easily between cycles. Other regressions at 6, 8, and 12 months are typically shorter and tied to passing milestones.
How to tell if baby is going through sleep regression?
Your baby suddenly gets fussier, cries more, and fights sleep at every turn. Babies who slept in longer stretches start waking every hour or two, and naps shrink to 30-45 minutes. These changes hit suddenly after a stretch of decent sleep, making them hard to miss.
