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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. 

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 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 — we’ll give you the lowdown on why they happen and how you can help your little one get the sleep they need. 

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. 

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. 

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. 

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. 

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. 

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.

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 do well with a set schedule that allows for 3 - 3.75 hours of awake time before sleep periods at this age. With a set schedule, you’ll offer naps and bedtime at roughly the same times each day — even if your child’s sleep duration varies. This consistency helps keep sleep pressure (the buildup of tiredness during awake time) in sync with their natural circadian rhythm, making it easier for them to fall asleep and stay asleep.

If your little one needs wake windows on the longer side, it’s normal for night sleep to dip to around 10 hours. That’s totally OK! You’ll often see night sleep stretch out again after the transition to a 1-nap schedule, which usually happens between 14 - 18 months. 

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. 

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.  

If your baby is waking very early (i.e. before 6:00 AM), one way to try to promote a later wake-up 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. 

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. 

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. 

At, we recommend aiming for around 13.5 hours of total sleep per day. This usually looks like 11 - 12 hours overnight and 2 - 3 hours of daytime sleep split between 2 naps. Keep in mind sleep totals are just a rough estimate — your baby may be sleeping more or less than this and that’s OK too. It's equally important to check in on your little one's mood and energy levels to determine whether they're getting the shuteye they need.

Yes, you can sleep train during a tricky sleep phase. Around 11 months, most babies are developmentally ready for some form of sleep training. Options range from gentle, gradual techniques to faster methods that may involve more crying in the near term. It’s up to you to decide what works best for your baby and family — sleep training is a personal choice! 

Some families may want a quicker sleep training solution at this age, during a sleep regression, or otherwise. More intensive methods like total extinction (or “”) may be a preferable option, especially if check-ins seem to make your baby more upset. If you use this approach, ensure your baby’s basic needs are met — they’re fed, dry, and comfortable — and use a video monitor along with regular safety checks to monitor their well-being. 

If you’re looking for a less intensive method, consider approaches like or pick-up-put-down. These styles of sleep training can support independent sleep while still providing reassurance, though they may take longer. 

As always, consider your baby’s overall health and development, and consult your pediatrician if you have any concerns before beginning sleep training.

  • Connect with others: Venting, laughing, and taking your mind off of how exhausted you are can be therapeutic, whether you head out for a coffee date with a friend or it’s a quick phone call while your little one naps. 

  • Celebrate small wins: Taking time to acknowledge the little victories — like your baby napping a few minutes longer or getting through a meal without a major mess — can help shift your mindset and boost your sense of accomplishment during tough days. 

  • Move for 5 minutes: Focusing on moving your body for even a few minutes every day can give your brain and body a boost. This may look like taking a stroll, doing a quick YouTube workout video, or even having a dance party with your baby.  

At 11 months, the American Academy of Pediatrics strongly advises against bed-sharing due to safety concerns []. While many families end up bed-sharing at some point, being aware of the potential risks can help you make informed choices that prioritize your baby’s safety and well-being.

If you bring your baby into bed for a cuddle or feeding, the AAP says it’s safest to return your little one to a firm, flat sleep surface — like a crib or bassinet — before you fall asleep. Sleeping with your baby on a couch, armchair, or recliner is especially risky and should be avoided [].

While sleep challenges are a normal part of infant development and typically not cause for concern, you may want to consider seeking advice from a healthcare provider on some occasions. If you’re ever concerned about your little one’s sleep habits, worried they’re not getting enough rest, or notice anything unusual, it’s typically best to err on the side of caution. Peace of mind is helpful, even if your baby is just fine. Here are a few signs that may be worth bringing up with their doctor:

  • Feeding or weight gain concerns: If your baby is regularly skipping feeds, producing fewer wet diapers, or not gaining weight as expected, reach out to their doctor. A lactation consultant can also be a helpful resource if you’re breastfeeding.

  • Excessive fussiness or signs of discomfort: When babies are unusually fussy, difficult to soothe, or appear to be in pain, an underlying issue (like reflux) or illness may be at play.  

  • Lethargy or low energy: If your baby is sleeping significantly more than usual, seems overly drowsy, or is hard to wake, check in with their doctor.

  • Unusual symptoms: Symptoms like fever, rash, vomiting, or a persistent cough should be evaluated by a doctor.

  • 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 a schedule that allows more awake time before naps. 

11 month sleep regression FAQ

Babies commonly experience sleep challenges at around 11 months, but there’s no predetermined “11 month sleep regression” that will impact all children at this age.

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Note: The content on this site is for informational purposes only and should not replace medical advice from your doctor, pediatrician, or medical professional. If you have questions or concerns, you should contact a medical professional.

3 Sources

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    https://pmc.ncbi.nlm.nih.gov/articles/PMC1201414/
  2. American Academy of Pediatrics. (2023). Nightmares, Night Terrors & Sleepwalking in Children: How Parents Can Help.

    https://www.healthychildren.org/English/ages-stages/preschool/Pages/Nightmares-and-Night-Terrors.aspx
  3. American Academy of Pediatrics. (2023). How to Keep Your Sleeping Baby Safe: AAP Policy Explained.

    https://www.healthychildren.org/English/ages-stages/baby/sleep/Pages/A-Parents-Guide-to-Safe-Sleep.aspx