Sleep training a baby is one of the many considerations a parent faces. If your baby needs you to rock them to sleep every night or is constantly waking up to be soothed, it can be tough – on both of you.
Healthy sleep habits are an important part of a baby’s development; however sleep struggles are common. In fact, 75% of babies struggle with sleep at some point in their early life.
While oftentimes simple tweaks to your baby’s sleep schedule and environment can improve their sleep, many parents turn to sleep training to help solidify healthy sleep habits in their baby and make it easier for them to fall asleep at night and even during naps.
If you’re wondering if sleep training a baby is right for you, and if so, how to sleep train a baby and when to sleep train baby, then this article is right for you. Our goal is for you and your baby to both get the restful, rejuvenating sleep you need to thrive.
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Looking to sleep train, but not sure where to start? The Smart Sleep Coach by PampersTM app was built to take the guesswork out of sleep training. This unique app works with you and your baby, guiding you every step of the way to sleep success.
What is Baby Sleep Training and How Does it Work?
It might surprise you to know that being able to fall asleep without any rocking, cuddling, or feeding is a natural skill we’re all born with – even babies. However, after birth babies need a few months before they are ready to develop their skill of falling asleep independently.
This process of supporting your baby as they get used to falling asleep independently is called sleep training, or sleep coaching. Sleep training includes multiple safe, scienced-backed techniques that work with your baby’s circadian rhythm and get them comfortable with falling asleep on their own in their crib.
All sleep training methods include establishing sleep fundamentals such as a comfortable sleep environment and a consistent bedtime routine. Making sure your baby’s sleep schedule is aligned with their natural rhythms is also key for helping them fall asleep faster and stay asleep longer.
Often just the idea of sleep training can seem daunting, but it is important to keep in mind that while some approaches may involve some tears, most babies take to it very quickly and everyone can be sleeping better in just a few nights.
Sleep training is an umbrella term for helping your baby be able to fall asleep on their own without the need for parental assistance. This means putting your baby down when they're sleepy but still awake, so they can get used to falling asleep without needing you to rock, sway, cuddle, nurse, or shush them to sleep. – Mandy Treeby , Pediatric Sleep Coach and Co-Founder of the Smart Sleep Coach by Pampers
Sleep Training Myth Busting and Common Misconceptions
There is a lot of conflicting information about sleep training, here we bust some of the most common myths and misconceptions when it comes to sleep training.
- Does baby sleep training means night weaning? Sleep training and night weaning don't necessarily go hand in hand. You can still sleep train your baby and be feeding them at night at ‘ok to feed’ times, if needed. The goal is for them to fall back asleep after those feeds without you having to rock or shush them.
- Does sleep training involve letting your baby cry all night? False. While sleep training often is met with some level of protest, there are many types of sleep training methods, many that limit crying and include lots of parental support to help your baby gradually get used to falling asleep without your support. For example, some gentle sleep training methods include offering your baby comfort, such as staying in the room with them as they fall asleep or offering them a comforting rub on the back. The Smart Sleep Coach features a range of methods so you can use an approach that best fits with your family and parenting style.
- Can sleep training a baby harm their health or create attachment-related issues down the line? A 2016 study by the American Academy of Sleep Medicine revealed that sleep trained children were reportedly more secure and predictable, less irritable and fussy and cried less.
- Does sleep training means sacrificing your baby's emotional needs for your own convenience? This couldn't be further from the truth. Sleep training is all about helping your baby develop the skills they need to sleep soundly and independently. By helping your baby develop the independent skill of falling asleep on their own, you're promoting their emotional and mental well-being.
When’s the Best Time to Start Sleep Training?
How and when you sleep train your baby is a personal choice, but experts recommend you don’t start sleep training earlier than 4 months old. By 4-months age they often:
- Start recognizing patterns so they can anticipate sleep
- Start to understand the different between day and night (their circadian rhythm starts to develop)
- Are able to sleep for longer stretches between feedings
- Start to instinctively know how to calm themselves for sleep when bedtime is approaching
Can you sleep train a newborn?
While you can’t sleep train a newborn or baby under 3-4 months old, you can establish a healthy sleep foundation by:
- Delivering consistent bedtime routines
- Creating a sleep nourishing environment
- Following age appropriate wake windows (not sure how? Download the Smart Sleep Coach)
Different Baby Sleep Training Methods
How to sleep train a baby depends on your unique baby – baby sleep training is not a one-size-fits-all approach. There are many different sleep training methods out there, and it’s important to find one that fits your baby’s temperament and works for your family. Some families choose not to baby sleep train, and that’s okay too!
Finding a sleep training method that works for your family's needs and your baby's temperament means it is more likely you will be able to deliver it consistently and that will increase your chances of sleep success!
Sleep training methods typically fall on a spectrum from high parental involvement to low or no parental involvement and are most successful when delivered 100% consistently:
This method is one of the most gentle sleep training approaches and involves placing your baby down sleepy but awake and waiting a set interval before picking up your baby when they cry, calming them down, and putting them back in their crib. This method can be particularly effective with younger babies.
In this approach, you place a chair next to your baby's crib and wait there until they fall asleep. Gradually moving the chair farther away over several nights until your baby can fall asleep without you in the room.
Ferber method or Timed Checks:
This method involves gradually increasing the amount of time you wait before going in to check on your baby when they cry. The idea is for your baby to gradually get used to falling asleep on their own, while providing regular reassurance along the way.
Cry It Out or Extinction:
Once your baby’s needs are met, this method involves you placing your baby in their crib and leaving them to fall asleep without you in the room. This method can be difficult for some parents, but it works quickly (sometimes just a few nights) and is often the simplest for your baby to understand. It's important to note that this method isn't right for every family, and parents should never feel pressured to try it if it doesn't feel right for them.
Sleep Training for Naps: Is it Possible?
Yes, it is possible to baby sleep train for naps, although it can be a bit more challenging than nighttime sleep training. This is largely because your baby’s sleep drive is much lower during the day, meaning they are not as tired as they are at night.
How Long does Baby Sleep Training Take?
Sleep training can take anything from a few days to a few weeks or more. The reality is there are several factors that impact how long sleep training may take.
- Sleep training environment: Ensuring that your baby is following a biological schedule and has their sleep environment optimized to nourish sleep will likely take to sleep training faster. That’s because it is much easier for a baby to fall asleep when they are tired and in a space that is conducive to sleep – so these things really set you up for success.
- The sleep training method you choose. Certain methods tend to work faster than others, depending on if you choose a method with higher parental involvement or lower parental involvement.
- Sleep training consistency. The more consistent you are in your sleep training approach, the faster baby sleep training with be. It takes time to change habits, and any time you waver from the plan, cave and rock your baby to sleep or feed them will set you back to square one.
- Your baby’s age. Often babies between 4-6 months of age often take to the new habit much more quickly than a baby who has been nursed to sleep for 18 months. It doesn’t mean you can’t change habits, or that you must sleep train babies earlier, it just means that it may take a bit longer for an older baby since the habit is more engrained.
- Your baby’s temperament. Every baby is different. Understanding how your baby responds to the method you use will give you a good indication on whether the method is a fit for them and how they will take to this change in habit.
- Unexpected set backs. Sleep training takes time, and it is possible that your baby unfortunately gets sick, or they start teething, or you get sick and can’t deliver the method consistently. What’s most important when that happens is to pause, take a breather and start back when everyone is healthy and you have a clear runway to guide your baby to become a strong, independent sleeper.
Helpful Tips to Help Make Sleep Training More Effective
Sleep training is often most successful when:
- Caregivers and parents are 100% consistent and don’t waver from the approach
- Sleep fundamentals (like schedule and sleep environment are set up to nourish sleep)
- You give your baby a few weeks to grasp the concept of falling asleep independently (maybe longer depending on what method you choose)
- The chosen sleep training method is a good fit for your baby’s temperament and something you can deliver consistently.
Final Thoughts
Important Reminder: Be Kind to Yourself.
Sleep training your baby can be both a positive and frustrating experience. There may be times you feel overwhelmed or dejected – and that’s completely natural and acceptable.
The key is to be kind to yourself. Remind yourself that you’re doing something new and important – there’s a learning yourself when it comes to baby sleep and baby sleep science. You’re a strong, capable, responsible person – the fact that you’re reading this proves that.
Kylee Money, Sleep Consultant tells us, “As babies, we all have a fundamental need for structure, predictability, and routine that allows ourselves to make sense of - and feel safe in - the chaotic world around us.”
Just be patient, don’t beat yourself up - remember why you are doing this, you and your baby will be stronger and better rested in the end.
