Proper sleep is valuable no matter your age, but it’s particularly important for infants who need rest for growth and development. As any parent can attest, though, sleep doesn’t always come easy. If your little one is having trouble adapting to a regular sleep cycle or staying asleep, it may be time to try sleep training.
Simply put, sleep training refers to the process of helping a baby fall asleep and stay asleep. There are a few schools of thought on which practice is best, but it’s important to do your research to decide what’s right for you and your child.
While sleep training isn’t necessary for all babies, it can help curb fussy spells and tantrums that are a result of poor sleep. High-quality rest is also vital for promoting healthy growth, a proper eating schedule, cognitive development, and a happier mood.
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When to Start Sleep Training
It’s important to remember that every baby develops at his or her own speed, and there are no hard-set rules on when or how your baby should be sleeping. However, there are general guidelines that can help you determine if your baby’s needs are being met.
Most babies start developing a regular sleep cycle between the ages of four and six months. While this is the right time to start gradually introducing sleep training to your infant, you can begin some soft bedtime routines as early as two to three months old to help lay the foundation.
If your child is older than six months, don’t worry. It’s never too late to start implementing sleep training, though some training modifications might be needed as the child gets older.
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Sleep Training Basics
Just like adults, infants can benefit from a regular routine. Starting as early as two months old, infants can recognize routines as indicators of what to expect, including feedings and sleep time. This is particularly useful for helping baby relax in preparation for sleep.
It’s best to start your routine at least an hour before you actually want your baby to fall asleep. Playtime can be a helpful place to begin. While it may seem counterintuitive, playing with your baby can help eliminate any excess energy and keep them asleep for longer during the night. They should also be fed not too long before bed. A full belly can help aid sleep by extending the time until their next feeding.
As they become calmer and sleepier, soothing activities like a warm bath, infant massage, story, or lullaby can help set the mood for a peaceful slumber. Part of your bedtime routine should also include putting on a fresh diaper and a soft, warm bedtime outfit.
A huge factor in the success of nighttime sleep is daytime sleep. Naptimes should be consistently spread out during the day and account for the overall amount of sleep that your child needs. Infants between the ages of four and 11 months need between 12 and 15 hours of sleep per day, on average. Around six months old, babies will start sleeping less during the day and for longer periods at night, as much as five hours at a time. This doesn’t mean you should try to force your baby to stay awake during the day. Instead, encourage a natural and consistent sleep pattern that works best for your baby.
Making sure that your baby’s space is conducive to sleep is also important. Check that the lighting is low and choose warm-colored night lights if they are used. While you may think soft blues would be best, blue light can actually signal to your child’s brain that it’s time to be awake. Instead, opt for orange or red night lights.
You should also turn the temperature down. This helps your baby’s body reach the ideal temperature for sleep. Just make sure that they are wearing appropriate clothing and have a blanket.
If you have issues with noise, you might want to consider a white noise machine to help your baby sleep. If you’re thinking of using a dedicated infant sleep machine, it’s important to consider the volume, which should not be above 50 decibels. A 2014 study found that many popular infant sound machines were louder than 50 decibels, which may result in hearing damage. If you can’t find a suitable sound machine, opt for a CD or other device that includes volume and sound controls.
It’s also important to consider your infant’s sleep position. While most healthy infants should be placed on their backs for sleeping, it is important to speak with your doctor first to make sure that they agree this is best for your child.
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The Right Sleep Training Method for Your Baby
Some infant sleep problems may be the result of underlying health issues, so your doctor should be consulted before beginning any sleep training. You may need to try more than one method before you find the one that works best for you and your baby.
1. The Ferber, or “Cry It Out,” Method
There are many sub-methods under the umbrella approach of “crying it out,” and depending on how it’s executed, it can be controversial among parents and health care providers. The Ferber method is a less extreme method of “cry it out” that focuses on promoting self-soothing in infants by gradually decreasing the amount of soothing received from the parent.
Begin by carrying out your nightly ritual, then placing your child in his or her crib. To start, leave the room for about a minute before returning to the room to comfort your child with soft words or gentle strokes. The idea behind this method is to gradually lengthen the time that you leave the child alone to self-soothe until he or she does not require your immediate presence to fall asleep. It has been shown that the ability to self-soothe is an important factor in a healthy sleep cycle for infants.
“Cry it out” is a much more controversial take on this method. For this practice, you leave your child alone entirely until they cry themselves to sleep. Child care professionals who support this method usually recommend trying it at seven months, when the baby is more independent.
2. The Chair Method
This method is more gradual and (hopefully) involves less crying from your little one, but requires more from the parent. For this one, finish your bedtime routine and then place your baby in his or her crib. Sit a foot or two away from the crib in a chair. If your baby stirs, soothe them with calming words but try to avoid going over to the crib.
Every few nights, move the chair back a foot from the crib until it eventually ends up outside of the nursery and the baby is falling asleep on his or her own.
3. The Shush-Pat Method
This method can be helpful for babies younger than seven months. Once you’ve completed your nightly routine and settled the baby in his or her crib, stand over the baby and provide a soothing presence.
If the baby starts to fuss, make a gentle shushing sound while patting or rubbing his or her tummy. If your child becomes inconsolable, hold the baby until he or she quiets down. Place the baby back in the crib and begin the process again until the infant has fallen asleep.
4. The Routine Fading Method
This method takes whatever method you’re currently using, such as nursing or rocking to sleep, and gradually fades it out over time so your baby is falling asleep unaided. The success of this method hinges upon the parents’ ability to gradually reduce their involvement in the sleep process over many weeks, so it does take a certain amount of self-discipline.
5. The Bedtime Hour Fading Method
This method is best for when you are trying to move your baby’s natural sleep cycle to an earlier time. For this one, follow your regular bedtime routine and put your baby into the crib when they normally fall asleep. Over the span of weeks, gradually put them to bed earlier and earlier until they are used to falling asleep at the desired time.
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Troubleshooting Sleep Issues
There’s no quick solution for helping your baby fall and stay asleep, but there are some things you can do to help your cause.
Keep a log of when your baby naturally sleeps. This will help you discover patterns that you can use to enforce a regular sleeping schedule.
Make sure that you’re aware of your baby’s nap cues. Are they yawning, rubbing their eyes, or being unusually whiney or needy? This can indicate that they aren’t getting enough sleep and that modifications to their naptime or bedtime may be needed.
Remember that all children are unique. A sleep training method that worked for your friend or your baby’s older sibling may not work for your baby now. The important thing is to work with your baby to ensure that both of you are happy and well-rested.
Talk to your doctor if you have any concerns or if your child is having difficulties falling asleep and staying asleep. Remember that these are precious moments with your baby and sleepless nights will eventually work themselves out!