Just when you thought you had your baby’s sleep schedule down to a science, the 10-month sleep regression hits. And, suddenly, it feels like you’re back to square one.
They’re waking up more often, fighting naps, and driving you crazy with their irritability. What’s that about? Is this behavior normal? And most importantly, how do you cope when you feel like you’re running on fumes?
Don’t worry; we’ve got you covered. In this article, we’ll explore the 10-month sleep regression, including its signs and causes. We’ll also share tips for helping your little one get through this tough phase.
Key Takeaways
What is a sleep regression?
A sleep regression is like taking a step backward in your baby’s sleep routine. It’s a period when your baby — who had previously been making good progress in the sleep department — suddenly starts having trouble.
They may have a harder time falling asleep, wake up more frequently in the night, or refuse to nap during the day. This regression can happen at different ages and for various reasons.
When do sleep regressions occur?
Unfortunately, the early years of parenthood are full of sleep regressions. The most common ages are:
But don’t panic!
It’s easy to get discouraged when you see a list like that and tell yourself it’ll be years before you get some decent sleep. Thankfully, that’s not entirely true.
Your baby should have long stretches of sleep between each regression. And not every baby experiences every regression. Some only have one or two throughout their entire first year of life. Each baby is different, and so are their sleeping patterns.
That said, it’s still a good idea to prepare for what’s to come, as each regression can bring its own challenges.
How long do sleep regressions last?
Sleep regressions are temporary and can last anywhere from 2 to 6 weeks. That may seem like an eternity when you’re in the thick of it, but thankfully, it’s not.
Before long, your little one will be back to sleeping all night. And then, you can get some much-needed rest, too.
Signs of the 10-month sleep regression
If your baby has a hard time falling asleep one night, you may just assume they’re overtired or not feeling well. But if this pattern continues for several nights, you may be experiencing sleep regression.
Here are some common signs of the 10-month sleep regression:
- Waking up more than normal during the night
- Struggling to fall asleep at bedtime
- Staying awake at nap time
- Rising early in the morning and refusing to go back to sleep
- Trying to practice new skills in their bed at night (such as babbling or pulling to stand)
- Crying when you leave the room at bedtime
- Refusing naps
- Taking shorter naps
When your baby is awake, you may also notice that they’re crankier than normal. Since irritability is a sign of not getting enough rest, this is just another indicator that they’re going through a rough patch at night.
What causes the 10-month sleep regression?
Your baby isn’t waking at night just to keep you up. They’re most likely going through a major developmental leap, with plenty of brain development happening in the background.
With the brain busy learning new things, it’s hard for your little one to settle down for the night and get some sleep. They’re just so excited!
Here are some of the new skills that could be causing sleep troubles:
- Pulling to stand
- Crawling
- Learning to feed themself
- Waving good-bye
- Playing simple games like patty-cake
Plus, babies often experience separation anxiety at this age. They may wake up in the middle of the night wanting to be close to you or needing reassurance that you’re still there.
In addition to developmental leaps and separation anxiety, your little one may also be experiencing physical discomfort. They may have teeth coming in or be extra-hungry as their body prepares for a growth spurt.
Another reason your 10-month-old could be experiencing a sleep regression is changing sleep needs. If they’re still taking three naps, they could be sleeping too much during the day and simply not feel tired when it’s their normal bedtime. Switching to two naps could help.
The reverse could also be true. If they’re fighting naps and not sleeping enough during the day, your baby could be overtired by bedtime and act grumpy when you try to get them to sleep.
At 10 months old, your baby needs 12-16 hours of sleep each 24 hours. Their wake window is 2.5-4 hours, giving you plenty of time for playing and practicing motor skills between naps.
However, with such a long wake window compared to a younger baby, it may be time to redo your nap schedule to ensure their naps aren’t too close together.
How to cope with the 10-month sleep regression
No matter what’s causing your little one’s sleep regression, there are things you can do to help them (and yourself) get through it.
You can also preemptively implement many of these strategies, even if your baby hasn’t yet entered the 10-month sleep regression. Good sleep habits can make a big difference in how long these disturbances last.
Start or continue a bedtime routine.
Babies thrive on routines. The predictability of a regular bedtime routine can help your 10-month-old feel more secure and relaxed. These feelings make it easier for them to fall asleep (and stay that way.)
If you already have a bedtime routine, stick to it. If you’re just starting one, keep it simple and consistent with elements like a bath, story, and song.
Begin winding down for bed at about the same time each night, and before long, your baby will know what to expect. Try to put them to bed when they’re drowsy but still awake. This promotes self-soothing and teaches them to fall asleep independently without being rocked or held.
Try a dream feed.
If you suspect hunger is contributing to your baby’s sleep regression, try offering them a dream feed before you go to bed.
To successfully pull off this late-night feeding, you’ll need to pick your baby up while they’re still asleep and offer them a breast or bottle without completely waking them. By the time they’re done eating, they’ll have the nutrients they need to (hopefully) sleep through the night.
Keep the environment calm and quiet during the dream feed. Otherwise, you risk overstimulating your baby and making it harder for them to fall back asleep.
Evaluate your baby’s sleep space.
As you can see in the following nursery tour video, your baby needs a safe, comfortable place to sleep.
Now is a great time to assess your child’s sleep space and make sure it meets their needs. If it doesn’t, consider making some changes to ensure your baby can relax and sleep soundly.
This might include:
- Choosing a breathable mattress from Newton
- Removing any potential hazards from around the crib and making sure the mattress is low enough that your baby can’t fall out if they pull to stand
- Keeping the room at a comfortable temperature
- Running white noise in the background
- Installing blackout curtains to keep the room dark during naps
- Consider using a sleep sack to keep your baby snug while they rest
Creating a room intentionally designed for sleep can make a big difference.
Prioritize rest.
If you’re up late with your little one, try not to spend the time scrolling through social media or doing other tasks that’ll get your mind racing. Instead, use the time to rest, even if you can’t sleep.
Put your feet up and relax in a comfortable chair or on the couch. Consider using this time to meditate or practice deep breathing exercises. This can help calm your mind and body, allowing you to feel more rested even when you can’t get a full night’s sleep.
Here are some other ways to prioritize mental and physical rest during a sleep regression:
- Take a nap during the day
- Use paper plates to reduce your workload
- Say “no” to non-essentials
- Simplify your cleaning routine and meals (just stick to the basics)
- Ask for help
Taking care of yourself is crucial. Remember, you can’t pour from an empty cup. Prioritizing rest and self-care during this time will help you handle this challenging time better.
Add play time to your day.
Give your little one plenty of opportunities to practice their new skills while you’re both awake.
Put them down on the ground or in a play yard, and place a few toys nearby to encourage them to move. Cheer them on as they crawl, transfer items from one hand to another, or pull themselves to stand.
Keeping them active and engaged during the day can help burn off extra energy, making it easier for them to settle when it’s time for bed.
Evaluate your feeding schedule.
Hunger can play a role in sleep regressions, especially if your child is experiencing a growth spurt or needs more nutrients to support their rapid development.
Evaluate your current feeding schedule and ensure you offer enough food throughout the day. At 10 months old, your baby is likely eating a variety of solid foods, though breastmilk or formula still provides the bulk of their diet.
Consider offering more frequent meals or increasing serving sizes to meet their growing needs. For example, a healthy and filling bedtime snack provided about an hour before bed, might help your little one stay asleep longer.
Your pediatrician can be a helpful resource during this time, so check with them for personalized feeding advice.
Get outside.
Fresh air and sunshine can do wonders for you and your little one. Make it a priority to spend some time outdoors. Whether you take a walk or spend a few minutes sitting in the yard, the change of scenery can help reduce fussiness and promote relaxation.
Connect with other parents.
Sleep regressions can be challenging, but it’s important to remember that you’re not alone. Reach out to friends or family members who have been through this stage of parenting before. They may have some helpful tips or simply provide much-needed emotional support.
You can also join online parenting groups or attend local parent get-togethers to connect with others experiencing these regression-induced sleepless nights.
Practice separation during waking hours.
If you’re always in sight of your little one, they assume you’re always there. It can be shocking when they wake up in the middle of the night and find themselves alone.
When separation anxiety plays a role in their sleep regression, you can help them prepare for sleeping on their own by practicing separation during waking hours.
Here are a few ideas to try:
- Play peek-a-boo to help them see that you always come back.
- Set your baby up in a safe place (such as the Newton Travel Crib & Play Yard) with a few toys and step out of sight for a few minutes.
- Have a trusted family member or friend watch your little one while you take a short walk, go to the store, or run an errand.
Start small, being out of sight or gone for just a few minutes, and gradually increase the duration as your baby becomes more comfortable being separated from you.
Avoid starting bad habits.
When you’re exhausted, it can be tempting to do whatever it takes to get your little one back to sleep. However, this can create bad habits that’ll be challenging to break in the long run.
Try not to rock or nurse your baby back to sleep every time they wake during the 10-month sleep regression. Instead, give them a few minutes to see if they’ll settle themselves. If they continue crying or fussing, start by comforting them without picking them up.
Try talking in a soothing, quiet voice, gently patting their belly, or singing a lullaby. These techniques can help them learn to self-calm and fall back asleep independently instead of making them more dependent on you.
If you plan to start sleep training at some point, now is a good time to start establishing healthy sleep patterns.
Offering a frozen teething ring before bedtime.
Is your baby cutting a new tooth? If you see any of the following signs, offering a frozen teething ring for them to chew on for a few minutes before bed may help soothe their sore gums and make bedtime easier:
- Red or inflamed gums
- Excessive drooling
- A skin rash on their chin
- Mild fever
- Increased irritability or fussiness
If teething is the culprit behind your 10-month-old’s lack of slumber, the tips in this article on teething and sleep might help.
Note: Fevers and rashes may sometimes indicate other health concerns, so be sure to reach out to your pediatrician if you notice either of these.
Keep sleep safety in mind.
Your baby might snuggle right down next to you in your bed, but it’s important to remember safe sleep practices, even during sleep regressions.
For babies under one, the American Academy of Pediatrics recommends:
- Placing them in their own bed with a firm mattress (avoid cosleeping)
- Room sharing for at least six months
- Removing toys, blankets, and pillows from their bed
- Putting your baby on their back for sleep (though by 10 months, your little one may roll onto their side or stomach, and that’s OK)
By following these safe sleep practices, you can help reduce the risk of SIDS and create a safe sleeping environment for your baby.
Consider moving your baby to their own room.
If your baby’s crib is in your room, they may be waking up more frequently due to the proximity and noises of you (or your partner) moving around at night. Since babies are typically light sleepers, even small noises or movements can disrupt their sleep and wake them up.
It could be time to stop room-sharing and move the crib to the nursery so your baby has their own space. Then, you can keep their room dark and quiet all night, promoting better sleep. This move may also help you get better sleep.
Consider weaning your baby off their pacifier.
If your baby constantly spits out their pacifier and cries for it, it might be time to ditch it altogether. While a pacifier can be soothing for some babies, it becomes a sleep crutch for others, which can cause night wakings when it falls out.
If you do decide to wean your baby from the pacifier, be prepared for a couple of rough nights as they adjust to falling asleep without it. But in the long run, this could lead to more consolidated and restful sleep for you both.
It’s important to note here that using a pacifier is part of safe sleep and is often recommended by sleep consultants, so be sure to check with your pediatrician before doing away with your baby’s pacifier completely.
Split the wake-up duties.
Sometimes, approaching night wake-up duty as a split shift with your pattern can help relieve the stress and exhaustion of sleep regressions. Instead of only one parent (or both of you) waking each time your baby cries, try splitting the night into shifts.
For example, one parent could get up anytime during the first half of the night while the other gets uninterrupted sleep, and you can switch roles for the second half.
This method can ensure each parent gets a longer stretch of restful sleep, making it easier to handle the disrupted nights.
If you’re a single parent, consider reaching out to a family member or friend who might be willing to relieve you of some of the wake-up duties. Even a night or two can make a big difference in your energy levels and ability to cope with this sleep regression.
Go to bed early.
It’s easy to stay up too late as a busy parent. Your to-do list is a mile long, and many things go faster when your baby is asleep. But, unfortunately, staying up late during a sleep regression leads to even more sleep deprivation.
Try going to bed even 30 minutes earlier than usual to get some extra rest. This can give you the energy necessary to handle the extra wake-ups during the night.
On that note, consider staying off your phone while awake at night. Otherwise, the blue light can make it hard to fall asleep again once your little one drifts back to dreamland.
Practice self-care.
You matter, and taking care of yourself during this challenging time is essential. Focus on self-care and ensure you eat well, stay hydrated, and get some physical activity every day.
Additionally, set aside a few minutes to do something you love, whether working on a hobby, listening to music, or reading a book. Taking a few moments for yourself can help you recharge and refocus, making it easier to handle your baby’s sleep regression.
Know that it won’t last forever.
As frustrating as it can be, remember sleep regressions are temporary. While you might feel like you’ll never sleep again, this phase will soon pass.
Try to stay positive and take things one day at a time. It can help to remind yourself that you survived sleepless nights before, so you can certainly do it again.
While you wait for better sleep days to return, try to enjoy the precious moments with your little one. Before you know it, they’ll be back to sleeping all night long, and you may miss the precious late-night snuggles.
Encourage better sleep with Newton.
Don’t let the 10-month sleep regression get you down. With a bit of patience and a comfortable, breathable mattress from Newton, you can help your baby drift off into a peaceful sleep.
We take sleep (and safety) very seriously. Our patented Wovenaire® technology allows your baby to breathe right through the crib, reducing the risk of suffocation. And when you know your baby is safe, you can sleep better, too.
So take a deep breath and know that it won’t be long until your baby is back to sleeping soundly. You’ve got this!
