11 month sleep regression: Myth or real?

If your baby has been sleeping well but suddenly takes a big leap backward (like resisting naps or frequently waking overnight), you may be wondering if there’s a mystical “11-month sleep regression” to blame. While many babies may experience sleep challenges at this age, we’re here to report that there’s no predetermined timeline for poor sleep. Instead, a child’s sleep patterns tend to ebb and flow for various reasons as they inch closer to their first birthday. 

In this article, we’ll help you understand why sleep may be bumpy at 11 months, give you tips for getting your child back on track, and answer frequently asked questions about sleep at this age. 

IN THIS ARTICLE:

Is there an 11 month sleep regression?

While there isn’t a predetermined 11 month sleep regression it’s not uncommon for children to experience sleep challenges as they approach their first birthday. We’ll walk you through the possible reasons for poor sleep at this age below.

We define a as any sudden, significant decline in sleep patterns. If your 11 month old had been sleeping through the night and is now waking overnight again or they’re in a period of nap resistance, this could be considered a sleep regression. Sleep regressions can be frustrating (and exhausting!) for parents and below we’ll give you the lowdown on why they happen and how you can help your little one get the sleep they need. 

Why do 11 month old babies have sleep issues?

Reason #1: Wake windows are too short

If your little one is suddenly fighting or skipping naps, one potential reason is they’re not tired enough to fall asleep at their usual naptimes. They may benefit from a longer wake window in this case. At 11 months, wake windows are typically around 3 - 3.75 hours. However, every child is different and may need longer or shorter wake windows. 

Reason #2: Milestone development 

Babies at 11 months are typically working on exciting motor skills like pulling up, standing, or even walking. They want to practice, not sleep! It’s not uncommon for babies to resist sleep while they’re mastering these milestones. 

Reason #3: Sleep onset associations  

When babies are used to being fed, rocked, or otherwise helped to sleep, they often learn to rely on this support and protest if it’s taken away. Sleep onset associations may also translate to other sleep challenges [] like increased overnight waking and less sleep overall. 

Reason #4: Hunger

It’s tricky for anyone to sleep on an empty tummy! If your little one isn’t eating enough breast milk/formula or solid food throughout the day, this may lead to increased night waking and/or short naps. 

How long does an 11 month sleep regression last?

Sleep regressions typically don’t have definitive start and end dates. The duration of sleep challenges usually depends on the cause and the steps taken to improve sleep. For example, if your child is suddenly sleeping poorly due to a cold, they will likely feel better and start sleeping well again within a week. On the other hand, if your child is used to being rocked to sleep and you decide it’s no longer working for your family, it may take some time for them to get used to receiving less help at bedtime and overnight. 

My 11 month old won’t nap. Does 11 month regression affect naps?

Sleep regressions often impact daytime sleep. If your child is regularly resisting or skipping naps, this may be referred to as an “11 month nap regression.” At 11 - 12 months, babies may begin to need longer stretches of awake time before and after their two daily naps. They may outgrow their 3 - 3.5 hour wake window and that’s normal! When this happens, they may not be tired enough to fall asleep at naptime (or take forever). 

A schedule adjustment may help get daytime sleep back on track. Consider lengthening awake periods to 3.5 - 3.75 hours so it’s easier for them to fall asleep during the day. However, longer wake windows may not be necessary for every child who’s struggling with naps at 11 months. Naptime routines or other factors may impact daytime sleep at this age too.

If you’re feeling stuck and want more help with your baby’s sleep, we can help! With , you can submit for a personalized, step-by-step Sleep Plan for your child.

5 tips to handle 11 month old sleep issues or regressions

Tip #1: Maintain an age-appropriate sleep schedule

At , we’ll continue to aim for around 13.5 hours of total sleep per day, which usually looks like 11 - 12 hours overnight and 2 - 3 hours of daytime sleep over 2 naps. Most babies need around 3 - 3.75 hours of awake time before sleep periods at this age. Doing your best to ensure your little one is regularly getting the sleep they need helps prevent overtiredness, which can make it harder for them to fall asleep and stay asleep. 

In general, keep in mind that all babies are different and some have higher and lower sleep needs. The 11 month schedule that works for one baby may not work for another and that’s OK! We recommend paying attention to your child’s overall mood and energy levels when determining they’re getting enough sleep. 

Tip #2: Give your little one plenty of time to practice new skills

Little ones are learning all sorts of at 11 months — they may be on the verge of saying their first words and taking independent steps if they haven’t done so already. Babies often prefer to practice new skills instead of sleep! Giving them lots of opportunities to practice during the day may help them master the skill faster and they may be more inclined to return to their regular sleep patterns. However, even with practice some lost sleep may be inevitable temporarily.  

Tip #3: Offer a later or bigger dinner to lengthen night sleep

If your baby is waking very early (i.e. before 6:00 AM), one way to try to promote a later wakeup time is by offering a later or bigger dinner. While many babies can sleep through the night at 11 months, it can be tricky for some to go 12 hours or more between their last night feeding and a more desirable wake-up time. A bigger/later evening meal may lengthen night sleep and prevent starting the day very early, as that may also throw a wrench into their typical nap schedule the rest of the day. 

Tip #4: Solidify a pre-sleep routine

A consistent bedtime routine can help signal to your little one that it’s time to sleep and ease the transition from playtime to sleep time. At 11 months, calm routines can help your child understand what to expect next and that it’s time to get some shuteye. While every family’s bedtime routine may look different, we recommend that you do the same set of activities in the same order each night. This same routine can also be used before daytime sleep, though many families opt for a shortened version for naps. 

Tip #5: Consider sleep training 

If you’re looking to help your child learn the skill of falling asleep independently, there are a variety of to consider. Some are gradual and take longer, while others are faster but typically involve more crying in the short term. 

Takeaway

• It’s not uncommon for children to experience sleep challenges at 11 months, though sleep regressions can happen at any age and don’t have predetermined start and end dates.  

• At 11 months, sleep regressions may be due to the need for a sleep schedule adjustment, milestone development, hunger, and/or falling asleep with assistance.  

• Sleep regressions often impact daytime sleep too. At 11 months, babies may outgrow their 3 - 3.5 hour wake window and benefit from more awake time before naps. 

• Tips for navigating an “11 month sleep regression” include giving your baby time to practice new skills, maintaining an age-appropriate sleep schedule, offering a later dinner if your little one wakes before 6:00 AM, and using a consistent bedtime routine.