The journey of parenthood is filled with joy, but it often comes with sleepless nights and exhausted days. As your baby grows, establishing healthy sleep habits to help fall asleep quickly becomes crucial for their development. While uninterrupted sleep is appealing, you may feel the need for more certainty about sleep training methods and the impact on your baby’s well-being. This article aims to provide a comprehensive overview of sleep training, exploring various methods, timing considerations, and practical tips to help parents make informed decisions about their child’s sleep habits.
What is sleep training?
Sleep training refers to teaching a baby to fall asleep independently and self-soothe during night awakenings. It involves implementing consistent bedtime routines and sleep practices to help infants develop healthy sleep habits. The goal is to enable babies to settle themselves to sleep without constant parental intervention, ultimately leading to better sleep for both the child and parents.
Various sleep training methods exist, ranging from gradual to more direct approaches. The effectiveness of each method depends on the baby’s temperament, parental preferences, and family dynamics. Parents should research strategies aligning with their parenting philosophy and their child’s needs. It’s important to note that sleep training is not about forcing a baby to sleep or ignoring their needs. Instead, it’s about providing a supportive environment and consistent routine that naturally allows the baby to develop self-soothing skills.
Different types of sleep training for your baby
Several well-known sleep training methods, each with its approach to helping babies learn to sleep independently. When choosing a sleep training method, it’s crucial to consider your baby’s temperament, your family’s values, and what you feel comfortable implementing consistently. Remember, what works for one family may not work for another, and there’s no right or wrong method as long as it’s safe and effective for your baby. Here are some of the most common sleep methods.
Cry-it-out method (CIO)
The cry-it-out method, also known as extinction, involves putting the baby to bed awake and leaving them to fall asleep on their own, even if they cry. Parents do not intervene unless there’s a clear need (such as illness or safety concerns). They put the baby to bed awake and refrain from responding to cries until morning or the next scheduled feeding. This approach is based on the theory that responding to cries reinforces the behaviour, potentially leading to longer crying episodes in the future.
The CIO method aims to teach babies to self-soothe and fall asleep independently, provided their basic needs are met, and they’re not ill or in distress. This method can effectively teach babies self-soothing skills and does not affect a child’s attachment and behavioural development.
However, this approach has drawbacks. It can be emotionally challenging for parents to implement, as listening to their baby cry without immediate intervention can be distressing. Additionally, this method may not be suitable for all infants, particularly those who experience anxiety or have attachment issues. Parents should carefully consider their baby’s temperament and their own comfort level before deciding if this approach is appropriate for their family.
Ferber method (Graduated extinction)
Developed by Dr. Richard Ferber, this method involves following a set bedtime routine and then, and placing your sleepy infant into their crib whilst they are still awake. You then leave the room and essentially leave the infant to fall asleep independently. Parents return to their baby’s room at predetermined intervals, offering brief verbal reassurance and gentle touch without picking up or feeding the child. These check-ins gradually increase in duration over time. The gradual extinction method offers a middle ground, allowing parents to provide comfort while encouraging self-soothing. This approach can be less stressful for babies who need reassurance, making it a popular choice for many families.
However, achieving results may take longer than full extinction methods. The checking intervals can sometimes confuse babies, potentially prolonging the process. Some parents find the extinction method difficult. They should consider their patience levels and their baby’s response to intermittent comfort when deciding if this method suits their family.
Chair method
In this approach, parents sit in a chair next to the crib, gradually moving the chair further away over several nights until they’re out of the room. The chair method offers constant reassurance to the baby, which can be comforting for infants who need a sense of parental presence. It’s often less stressful for parents who prefer staying close to their child during sleep training.
However, this approach has its drawbacks. It can be significantly time-consuming, requiring parents to spend long periods in the baby’s room. Additionally, for some babies, a parent’s presence may be stimulating rather than soothing, potentially prolonging the sleep training process. Parents should consider their baby’s temperament and their own time availability when evaluating this method.
Pick-up, put-down method
This method involves picking up the baby when it cries, comforting it until it’s calm, and then putting it back in the crib awake. This process is repeated until the baby falls asleep. The pick-up/put-down method provides frequent comfort and reassurance to the baby, making it particularly effective for infants who respond well to physical touch. This approach can help to ease the transition to independent sleep for babies who need more hands-on support.
However, it comes with challenges. The constant picking up and putting down can be physically exhausting for parents, especially during prolonged sleep training sessions. Moreover, for some babies, this frequent interaction is overstimulating, making it more difficult for them to settle into sleep. When considering this method, parents should assess their physical stamina and their baby’s response to handling.
Fading Method
Bedtime fading is a gentle sleep training method suitable for babies around six months old. It involves gradually shifting bedtime later until the baby falls asleep easily, then slowly moving it earlier to the desired time. This approach can be helpful for babies who struggle to fall asleep at their current bedtime and may take a few weeks to show results. This method gradually reduces parental involvement in the baby’s sleep routine.
The fading method offers a gentle and gradual approach to sleep training, which can be less stressful for both the baby and the parents. This technique allows for a smoother transition to independent sleep, increases total sleep duration and decreases sleep onset latency.
However, it comes with notable trade-offs. This method typically takes significantly longer to achieve results than other sleep training approaches. It requires much patience and unwavering consistency from parents, which can be challenging to maintain over an extended period. Families considering this method should be prepared for a longer process and ensure they can commit to the necessary time and consistency.
When to begin sleep training
The timing of sleep training is a crucial factor in its success. While there’s no universally agreed-upon perfect age to start, most sleep experts suggest waiting until a baby is at least 4 to 6 months old. By this age, many babies have developed more predictable sleep patterns and are physiologically capable of sleeping longer without feeding.
However, it’s important to remember that every baby is unique, and readiness for sleep training depends on various factors beyond age. Here are some signs that your baby might be ready for sleep training:
Consistent weight gain: Your baby should reach healthy weight milestones. Your child’s doctor can check if your baby is gaining the right weight for their age.
Ability to self-soothe: Look for signs that your baby can calm themselves, even if just briefly, such as sucking on their hand or a pacifier. This indicates your baby is developing the ability to manage his/her own comfort.
Established sleep patterns: Your baby should show a pattern in their sleep schedule, with a consistent bedtime routine. This regularity helps create a foundation for successful sleep training.
Absence of developmental leaps: Avoid sleep training during significant developmental stages or sleep regressions. These periods can disrupt sleep and make training less effective.
Parental readiness: Both parents should be on board with the chosen sleep training method and prepared for potential challenges.
Health considerations: Ensure your baby is healthy before starting sleep training. Avoid beginning during illness, teething, or other discomforts.
Before starting any sleep training program, it’s always advisable to consult with your paediatrician. They can provide personalised advice based on your baby’s health, development, and needs.
How long does sleep training take?
One of the most common questions parents have about sleep training is how long the process will take. The truth is, there’s no definitive answer. The duration of sleep training can vary significantly depending on factors such as the baby’s age, temperament, the chosen method, and the consistency of implementation.
Some babies may adapt to a new sleep routine within a few days, while others might take several weeks. It’s important to set realistic expectations and understand that progress may not be linear. There might be nights of significant improvement followed by setbacks. Consistency is key in sleep training. Most experts recommend committing to a chosen method for at least two weeks before deciding whether it’s working.
Remember, sleep training is not just about nighttime sleep. It often involves adjusting nap schedules and bedtime routines as well. Be patient as you introduce changes to your baby’s sleep and feeding habits. It may take several days or weeks for your baby to adjust to these new routines. It’s also worth noting that sleep training isn’t a one-time event. As babies grow and develop, their sleep needs change. You may need to revisit sleep training or adjust your approach at different stages of your child’s development.
Sleep training top tips
Sleep training requires a carefully planned strategy. To improve your chances of success and make the process smoother, consider the following strategies:
Establish a consistent bedtime routine: A predictable sequence of events leading up to bedtime signals your baby that it’s time to sleep. This might include a warm bath, reading a story, or singing a lullaby.
Create a sleep-conducive environment: Ensure your baby’s sleep space is dark, quiet, and comfortable. Use blackout curtains, white noise machines, or sleep sacks to create optimal sleep conditions.
Be consistent: Stick to your chosen method and apply it consistently. This will help your baby understand and adapt to the new sleep expectations.
Choose an appropriate bedtime: An overtired baby can have trouble falling asleep. Pay attention to your baby’s sleep cues and aim for bedtime when your baby is drowsy but still awake.
Address sleep associations: If your baby relies on certain conditions to fall asleep (like being rocked or fed), gradually work on breaking these associations as part of your sleep training.
Be prepared for setbacks: Illnesses, teething, or changes in routine can disrupt sleep training progress. Be flexible and ready to adjust your approach when needed.
Consider room-sharing: To reduce the risk of sudden infant death syndrome (SIDS), the baby should sleep in the same room as parents for at least the first six months, ideally up to one year.
Monitor your baby’s overall well-being: While some crying is normal during sleep training, be attentive to signs of distress or illness. Always prioritise your baby’s health and safety.
Take care of yourself: Sleep training can be emotionally and physically draining. Ensure you get support and care for your needs during this process.
Keep a sleep log: Tracking your baby’s sleep patterns can help you identify progress and areas needing adjustment.
These strategies can help to create a supportive environment for your baby’s sleep development. Applying these methods can enhance the effectiveness of sleep training efforts and promote better sleep habits for your baby.
Are you considering sleep training?
Sleep training can be a valuable tool for helping babies develop healthy sleep habits, potentially leading to better rest for the entire family. However, it’s important to approach sleep training with realistic expectations and a flexible mindset. Remember that every baby is unique, and what works for one may not work for another. Try different methods or adjust to find what suits your baby and family best. The goal is to create a good sleep environment and routine that promotes restful sleep for your baby while aligning with your parenting philosophy.
Sleep training is not just about getting your baby to sleep through the night; it’s about helping them develop lifelong healthy sleep habits. With patience, consistency, and love, you can guide your baby towards becoming a confident, independent sleeper. If you’re considering sleep training, take the time to research different methods, discuss options with your partner, and consult with your paediatrician. Trust your instincts, be patient with yourself and your baby, and focus on creating a loving, consistent sleep environment. Be prepared for challenges along the way and the potential rewards of improved sleep for your baby and yourself.
If you struggle with sleep training or have concerns about your baby’s sleep patterns, don’t hesitate to seek professional help. As a leading UK sleep specialist, we have had the fortune of helping many patients whose sleep deteriorated after they became parents. Please contact us, and we would be happy to support you and your loved ones. We can also refer you to other experts as required.
