Man carrying his sleeping son. Newborn baby boy in his father's arms.
Health

Mastering Sleep Training: A Parent’s Guide to Restful Nights

words by Dr. Cara D. Goodwin, PhD.
Everything You Need to Know About Helping Your Baby—and Your Family—Sleep Better

At a Glance: How Sleep Training Works

  • Sleep training is the process of teaching babies to fall asleep on their own at bedtime or when they wake in the night.
  • Research shows that sleep training isn’t associated with any negative outcomes for children’s health or their attachment to their parents.
  • Consistent, reliable sleep can support the mental and physical health of the whole family, including babies, parents, and siblings.
  • Most sleep training methods are a variation on giving babies a chance to practice self-soothing in a safe sleep environment without parental interference.
  • Sleep training isn’t right for every family depending on your baby’s health, your parenting preference, and your cultural norms.

Sleep training can feel like a daunting milestone for many parents, but it doesn’t have to be. Teaching your baby how to fall asleep and stay asleep can dramatically improve the well-being of your entire family.

Whether you’re a first-time parent overwhelmed by advice or a seasoned caregiver seeking new strategies, this guide will walk you through the essentials of sleep training. From understanding its purpose to choosing the right method and troubleshooting challenges, we’re here to help you and your little one get the rest you both need.

Let’s dive into the world of peaceful nights and happy mornings!

What Is Sleep Training?

Sleep training is the process of teaching your baby how to sleep independently through the night and during naptime. It involves helping them develop self-soothing techniques so they can fall asleep and return to sleep when they naturally wake up at night. For many parents, sleep training is a tool to ensure both the baby and the family get adequate rest.

Babies are born without a sense of day and night, which can result in erratic sleep patterns. By 4 to 6 months of age, most babies are developmentally ready to learn the skills associated with long, regular sleep. Parents who want to teach their babies to sleep independently can choose from various methods. The correct one to use will depend on the parents’ comfort levels and their baby’s temperament.

Important Considerations for Sleep Training

Before diving into sleep training, there are a few key factors to keep in mind. If you are unsure whether sleep training is the right choice for you or your baby, talk to your pediatrician.

  • Developmental readiness: Very young babies can learn to sleep on their own. However, most babies younger than 4 months old are not developmentally ready for structured sleep training. 
  • Health concerns: If your baby has medical issues or feeding difficulties, resolve these before starting sleep training.
  • Family dynamics: Consider your family’s needs and schedule. Sleep training works best when all caregivers are on the same page.
  • Cultural perspectives: Sleep training is not universal. In some cultures, co-sleeping or family beds are the norm.
  • Emotional readiness: Both parents and caregivers need to be emotionally prepared for the process, as some methods require patience and consistency.

Reasons to Sleep Train

Sleep training is not just about convenience. Regular, reliable sleep can positively impact the entire family’s well-being.

  • Better sleep for everyone: Teaching your baby to self-soothe can lead to longer, uninterrupted sleep for the whole family.
  • Improved development: Adequate sleep supports cognitive, emotional, and physical development in babies.
  • Parental mental health: Sleep deprivation can lead to anxiety and postpartum depression in parents. Sleep training can alleviate some of these challenges.
  • Predictable routine: Establishing a consistent sleep schedule benefits the entire household and makes daily planning easier.

Sleep Training Methods

There is no one-size-fits-all approach to sleep training. Here are some of the most common methods.

Mom feeding baby in nursery

1. Cry It Out (CIO)

This method involves allowing your baby to cry for a predetermined period without intervention. This can be a short period of time, such as five minutes, or longer, such as twenty. This interval gives babies a chance to learn to self-sooth. While controversial, studies suggest it can be effective and does not cause long-term harm when done appropriately. Generally, this method can teach babies to fall back asleep on their own within a few days. 

2. Ferber Method

This method is similar to CIO. Often referred to as “graduated extinction,” the Ferber Method involves letting your baby cry for increasingly longer intervals before offering comfort. For example, caregivers might start with letting the baby fuss for two minutes before intervening, then five minutes, and so on. Eventually, the baby learns to self-soothe and can fall back asleep on their own. This method balances self-soothing with parental support.

3. Chair Method

In this approach, parents sit near the baby’s crib to offer verbal reassurance. Over several nights, they gradually move their seat farther away from the baby’s crib, continuing to offer verbal reassurance, until they can leave the room entirely. It is slower than other methods but can be less stressful for some families.

4. No Tears Method

This gentle approach emphasizes creating a calming bedtime routine and avoiding crying altogether. It involves rocking, nursing, or soothing your baby to sleep. The goal is to gradually reduce the amount of help your baby needs to fall asleep by making the soothing and rocking period shorter each night. Eventually, you should be able to put your baby down while they are drowsy but not yet asleep.

5. Pick-Up/Put-Down

With this method, parents pick up the baby when they cry and put them down once they are calm, even if they are still awake. This gives the baby the chance to be in the crib and fall asleep on their own. This is repeated throughout the bedtime and night for as long as the baby needs. It requires patience but can work well for babies who need extra reassurance.

Choosing the Right Sleep Training Method for You

Selecting a sleep training method depends on your baby’s temperament and your parenting style. Here are a few tips to guide your decision:

A smiling newborn baby laying on a blancet.
  • Assess your baby’s needs. Is your baby more independent or clingy? Choose a method that aligns with their personality.
  • Set realistic expectations. Some methods take longer than others, so choose one that matches your timeline and patience level.
  • Consider your comfort level. If a method feels too harsh, it’s okay to opt for a gentler approach.
  • Stay consistent: Whichever method you choose, consistency is key to success.

When to Seek Professional Help With Sleep Training

Sometimes, despite your best efforts, sleep training may not go as planned. Here are signs that you may need professional guidance.

  • Persistent sleep issues: Your baby continues to wake frequently after several weeks of training.
  • Health concerns: Your baby shows signs of discomfort or distress, such as reflux or sleep apnea.
  • Parental burnout: The process is causing significant stress or conflict within your family.
  • Unique needs: Premature babies or those with medical conditions may require specialized support.

A pediatric sleep consultant or your pediatrician can provide tailored advice and solutions.

Sleep Training as Your Child Grows

Sleep training doesn’t end with infancy. As your child grows, new sleep challenges may arise:

little child sleeping
  1. Toddlers: Transitioning from a crib to a bed can disrupt sleep routines. Maintain consistency with bedtime rituals.
  2. Preschoolers: Nightmares or fears of the dark are common. Introduce a comforting object like a nightlight or stuffed toy.
  3. School-age kids: Encourage healthy sleep habits by limiting screen time and ensuring a calm bedtime environment.

Adapting your approach to your child’s developmental stage can help sustain healthy sleep patterns.

Tips to Help Sleep Training

  1. Establish a routine. A predictable bedtime routine signals to your baby that it’s time to wind down. Include activities like a warm bath, reading a book, or singing a lullaby.
  2. Create a sleep-friendly environment: Ensure your baby’s room is dark, quiet, and cool. White noise machines can help mask household noises.
  3. Set a bedtime: A consistent bedtime helps regulate your baby’s internal clock.
  4. Be patient: Sleep training takes time. Celebrate small victories along the way.
  5. Avoid overstimulation: Keep activities calm and soothing as bedtime approaches.
  6. Track progress: Keep a sleep log to identify patterns and adjust your approach as needed.

Sources Used in This Article

  1. Ferber, R. (2006). Solve Your Child’s Sleep Problems. Touchstone Books.
  2. Mindell, J. A., & Owens, J. A. (2015). A Clinical Guide to Pediatric Sleep: Diagnosis and Management of Sleep Problems. Wolters Kluwer.
  3. Sears, W. & Sears, M. (2001). The Baby Sleep Book: The Complete Guide to a Good Night’s Rest for the Whole Family. Little, Brown.
  4. National Sleep Foundation. (n.d.). Sleep Training 101. www.sleepfoundation.org
  5. American Academy of Pediatrics. (n.d.). Healthy Sleep Habits: How Many Hours Does Your Child Need? Retrieved from www.aap.org

Resources To Guide You Through Pregnancy & Beyond:

Looking for support in the toddler years? Read on for more great resources including mini day camps for little ones, research-backed strategies to reduce parent stress, helping young children understand the word “No”, and more!

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DR. CARA DAMIANO GOODWIN, PhD, is a licensed clinical psychologist and a Charlottesville mother to four children. She received a PhD in child clinical psychology from the University of North Carolina at Chapel Hill, a Master’s in Developmental Psychiatry from Cambridge University, and a Master’s in Child Psychology from Vanderbilt University. Dr. Goodwin completed a postdoctoral fellowship at Duke University. She specializes in child development and has spent years researching child psychology and neuroscience and providing therapy and clinical services for children of all ages. She has published 18 research articles in peer-reviewed academic journals, written two book chapters, and completed numerous conference presentations. Dr. Goodwin translates recent scientific research into information parents can access and implement in their everyday lives through her Instagram account @parentingtranslator and her website: www.ParentingTranslator.com.