What is Sleep Training for Babies? A Guide to Establishing Healthy Sleep Habits

Does your baby require constant rocking to fall asleep or wake up in the middle of the night, seeking comfort through breastfeeding, bottle feeding, or cuddling before returning to sleep? If your little one is at least 4 months old, it might be the right time to consider sleep training.

By this stage, babies have developed the ability to independently fall asleep or soothe themselves back to sleep without external assistance.

What is Sleep Training?

Sleep training refers to the process of teaching your baby to fall asleep independently without requiring your assistance. This means putting your baby down for bed while they are drowsy but still awake, allowing them to settle into sleep without being rocked, swayed, cuddled, nursed, or shushed.

Additionally, sleep training also involves teaching your baby how to self-soothe and fall back to sleep when they wake up during the night, as it is normal for individuals of all ages to experience brief awakenings as part of the sleep cycle.

Beneficial for a Good Night Sleep

It's important to note that sleep training does not necessarily mean eliminating nighttime feeds. Depending on your baby's age and developmental stage, you may still need to feed them once or even twice during the night. It's advisable to consult with a healthcare professional to determine the appropriate time to gradually reduce or eliminate nighttime feeds.

Contrary to popular belief, sleep training doesn't have to be as harsh as it may initially sound. It doesn't automatically involve closing the nursery door and leaving your baby to cry all night. In fact, you have the flexibility to adjust the amount of crying you're comfortable with before offering soothing techniques such as singing a lullaby or gently rubbing their back.

Despite concerns from some parents about potential negative effects on a baby's health or attachment in the future, research indicates that sleep training does not heighten the risk of behavioural or emotional problems in later childhood.

Numerous experts assert that sleep training is not only safe but also beneficial and vital for the healthy development of babies.

When to Start Sleep Training?

According to experts, it is recommended to start sleep training when babies reach the age of 4 to 6 months. This age range is considered ideal because babies are physically capable of sleeping for longer stretches of six to eight hours at night without needing to be fed. Additionally, they haven't yet formed strong associations between sleep and external soothing techniques.

Sleep Training Methods

There are various sleep training methods available, and parents often find success with a combination of the following approaches:

Cry it Out (CIO):

Also known as the "extinction" method, this approach involves putting your baby to bed and allowing them to cry themselves to sleep without any form of comfort or intervention from you. As long as your baby has been fed and is in a safe sleep environment, you refrain from entering their room until the next morning or their next feeding time. Although it may seem difficult, the CIO method is often harder on the parents than the baby. With consistency, most babies begin falling asleep independently within three to four nights. It is said in recent studies however this is not recommended within the first 6 months.

Ferber Method:

For parents who prefer a more gradual approach, the Ferber method, also known as "graduated extinction" or "check-and-console," may be suitable. It involves allowing your baby to cry for a set period of time before checking on them. The intervals between checks gradually increase in duration until the baby falls asleep. Over time, these check-ins become less necessary as the baby learns to self-soothe.

Chair Method:

The chair method is a gentle approach that can work well with older babies. It involves sitting in a chair next to your baby's crib until they fall asleep, without picking them up. Gradually, you move the chair farther away each night until you are near the door and eventually out of the room. At this point, your baby should be able to fall asleep without your presence. However, it's important to note that this method may not be effective for babies who struggle to settle when you are out of sight.

Bedtime Fading Method:

If your baby tends to cry for an extended period before falling asleep, the bedtime fading method can help adjust their circadian rhythm. This technique involves paying attention to your baby's sleep cues, putting them to bed when they appear tired, and adjusting bedtime gradually by 15-minute increments until you reach your desired time. Bedtime fading can also refer to any sleep training strategy that gradually decreases the parent's presence in the room during the bedtime routine.

Pick Up, Put Down Method:

In this method, you go through your baby's regular bedtime routine and then put them down in the cot when they are drowsy but awake. If they cry, wait a few minutes to see if they can settle themselves. If not, pick them up, soothe them until calm, and then place them back in the cot. Repeat this process until your baby falls asleep. However, it's important to note that this method can be time-consuming and requires patience.

Can You Sleep Train for Naps?

Yes, you can apply the same sleep training strategies used for night-time sleep to naptime. However, it's important to note that if you are using methods like Cry It Out or Ferber, after approximately 30 minutes of crying, a significant portion of the nap may be lost. In such cases, it may be beneficial to set a limit on crying time (e.g. 10 or 15 minutes) before trying alternative methods to help your baby fall asleep.

Duration of Sleep Training

Typically, after three to four nights of using methods like Ferber or Cry It Out, many babies show improvement and become sleep-trained, with minimal fussing or crying before falling asleep. Other methods, such as Bedtime Fading, and the chair method may take a little longer to instill, however with perseverance your baby will soon learn to settle themselves and drift off to sleep without a fuss, leaving you to also get a good night's rest!