Interested in learning more about chair method sleep training and how it works? You’re in luck, because this article explores the ins and outs of the chair method of sleep training, explains how sleep training works in general, and illuminates how you can help train your baby’s naps, too!
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If you’re interested in sleep training with the chair method and would like more step-by-step support, check out the Smart Sleep Coach by Pampers™. This powerful app works by first fine tuning your baby’s sleep fundamentals and, if you’re interested, can guide you step-by-step through how to sleep train using the chair method and explore other methods of sleep training – depending on what will best suit your baby and you!
What is the Chair Method of Sleep Training?
The chair method is a gentle method of sleep training in which you gradually and gently get your baby used to falling asleep without you in the room. Also known as the camping out method, the chair sleep training method is a great option for babies who struggle to fall asleep alone or without parental support.
When your baby is used to falling asleep with you holding or rocking them, they may cry or protest when you start chair method sleep training. However, the chair method means that you stay in your baby's room until they fall asleep. For some parents and babies this element of support is very important.
Keep in mind you can still feed you baby at night while chair method sleep training. Sleep training with chair method helps your baby fall back asleep easier when you return them to their crib after a night feeding.
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When Can I Start Sleep Training My Baby Using the Chair Method?
If you’re interested in exploring chair method sleep training, the best time to start chair method sleep training your baby is at 4 months. Sleep training with the chair method at four months is best for babies because:
- Your baby’s circadian rhythm is fully mature around 4 months. So biologically they are able to better consolidate sleeps and adapt to new sleep habits.
- Your baby begins to recognize patterns around 4 months, an essential skill for chair method sleep training because sleep training requires habit-forming routines. (Did you this developmental leap often coincides with the 4-month sleep regression?)
- By 4-months-old most babies have gained enough weight that they can sleep for longer periods. You want to wait until your baby is at least 12 pounds before you start sleep training with chair method (or any method) and get the all clear from your pediatrician.
How To Prepare for Chair Sleep Training
While chair method sleep training should begin when your baby is 4 months or older, you can start laying the groundwork for healthy sleep habits starting day 1. Healthy sleep habits can help increase the success of chair method sleep training and, for some babies, may even remove the need to formally sleep train all together!
You can prepare for chair method sleep training your baby by:
Following a developmentally appropriate schedule:
You can best support healthy sleep habits by following an age-appropriate sleep schedule, with the right number of naps and bedtime.
Creating a sleep-nourishing environment:
Babies are very sensitive to their environment – even a little bit of noise and especially a little bit of light can disrupt their sleep. To help your baby sleep best, if possible we suggest purchasing or borrowing the following:
- Sound machines to block out sounds – and soothe in other ways, too
- Blackout curtains to block out light
- Temperature control to make sure the room is between 68-72 °F – the ideal temperature for babies to sleep (We understand this is not always possible; here for more tips on how to help your baby sleep through the night)
Following a calming bedtime routine consistently:
A calming and consistent bedtime routine is the cornerstone for healthy baby sleep for many reasons:
- Bedtime routines settle your baby’s mind and body before bed.
- Bedtime routines create a positive habit – through the repetition, your baby learns that the routine precedes sleep. This then “cues” your baby’s innate sleep drive, helping usher them toward a restful sleep.
While bedtime routines won’t be truly effective until around 4 months, starting early will make it that much easier to help your baby develop their independent sleep skills.
How Do I Do the Chair Sleep Training Method?
Here are step-by-step instructions for the chair method of sleep training:
Chair method sleep training night 1:
- Place a chair about 1 foot from your baby’s crib.
- Perform your baby’s bedtime routine (feed your baby before you begin the bedtime routine).
- Put your baby on their back in bed when they’re calm and sleepy but still awake: Avoid cradling, rocking, or feeding to sleep as you want your baby to know where they are falling asleep, so they don’t wake up confused and cry for you
- Say “Good night!” and leave the room.
- If your baby cries, return to the room, sit in the chair (for the first night it should be 1 foot from their crib) and offer soft, calm verbal reassurances until your baby calms.
- When your baby settles and falls asleep, leave the room.
- If your baby cries out again, return to the chair.
Chair method sleep training night 2:
For your second night of using the chair method for sleep coaching, move your chair back another foot and repeat the process as you did on night 1: leave the room and reenter only if your baby cries out.
Chair method sleep training night 3 and beyond:
On night 3, you move your chair another foot, then another foot the next night, and so on – until your chair is in the hallway and your baby is falling asleep independently.
If you’re looking for help with sleep training using the chair method, download the Smart Sleep Coach by PampersTM app. It will help guide you step-by-step through chair method sleep training and help you build an age-appropriate sleep schedule that’s proven to help your baby fall asleep faster and sleep longer stretches.
What if the Chair Method Doesn’t Work?
Some babies will become more active or awake in their parents or caretakers’ presence. If you notice your little one’s protesting seems to escalate when you use the chair method, you should explore another sleep training method.
This is why using the Smart Sleep Coach by Pampers™ app is so helpful, it will customize a sleep training method and plan that will work best for you and your little one.
How Long Does the Chair Method Take?
Every baby is unique, and the chair method can be a more time intensive method of sleep training, but on average the chair method takes 2-3 weeks when delivered consistently.
Remember that even if you successfully sleep train with chair method, your baby will likely experience sleep regressions that could temporarily disrupt sleep. This is completely normal and harmless parts of their development. You can always pick the chair method back up to help your baby get back on track.
Can I Use the Chair Method for Nap Training?
Yes, you can definitely use the chair method for naps, but it may not be as effective. Nap time is by nature very short and your baby’s sleep drive during the day is always much lower than it is at night – so often this approach to sleep training can be problematic at nap time.
If your baby tends to settle pretty fast when you’re in the room, then by all means try the chair method while nap training.
Can I Use the Chair Method to Sleep Train a Toddler?
You can use the chair method to sleep train a toddler, but keep in mind that a toddler, especially if they’re older, may be more vocal in their sleep protests or try to talk with you if you use the chair method. For toddlers, many parents see success using a sleep training method that includes lower levels of parental involvement. There are also many other sleep training methods that limit crying while still offering an approach that could work for toddlers.
What if The Chair Method Doesn’t Work?
Take this free sleep assessment to get a personalized plan including recommendations for alternatives to chair method.
Every baby is different and not all methods will work on all babies. If you’ve tried the chair method and it’s not helping your baby, the Smart Sleep Coach by Pampers™ can help you determine the best sleep coaching method for your little one – simply enter some basic information about their sleep habits and your preferences, and this groundbreaking app will do the rest. Some parents have success with a more hands-off approach like Ferber Method.
How Does Chair Method Sleep Training Help My Baby?
In addition to helping your baby align their biological rhythm and get comfortable with falling asleep independently, sleep training with chair method (and other methods) has shown to have additional long-term health benefits for babies, including:
- Improved emotional balance
- Stronger learning and cognitive skills
- Less obesity
For more on the benefits of sleep coaching, read our piece: How Sleep Training Sets Your Baby Up for Success.
Final Thoughts
Whether you choose to sleep train with the chair method or not, there are many ways to help set your baby up for a lifetime of healthy, restorative sleep. The chair method is one way to help your baby get comfortable with falling asleep without relying on parental support.
If you’re looking for help with your baby’s sleep but are not interested in the chair method, download the Smart Sleep Coach app to join the thousands of parents who took their free sleep quiz to figure out a personalized sleep plan that would work for them and their family.
