For mothers with young children, ensuring adequate rest can be a daunting task, especially with a newborn. Persistent sleep deprivation may become intolerable over time.
This is where baby sleep training methods come into play.
What is Baby Sleep Training?
Baby sleep training focuses on fostering healthier sleep habits in infants by encouraging them to sleep independently through the night. It usually includes maintaining consistent routines and implementing specific techniques to help infants learn to fall asleep and stay asleep on their own without relying on being rocked, fed, or held during the night.
Various sleep training methods exist, each tailored to different ages and needs of the baby. The primary aim is to ensure that new parents and everyone in the household enjoy a restful night, especially during that first year.
Sleep Training Methods
In the past century, baby sleep training tactics were developed, initially to ease the workload of caregivers by discouraging too much holding of the baby to prevent "spoiling" them.
Over time, these methods have evolved to be more in tune with the baby’s needs. The primary purpose remains to aid babies in sleeping better at night, thereby allowing parents to do the same. Newborns require different strategies compared to older babies, such as those six months or older. Here are some of the well-known baby sleep training methods:
Cry It Out Method
The “cry it out” (CIO) technique, also referred to as the extinction method, was commonly used by earlier generations. It involves letting the baby cry for extended periods without intervention to foster self-soothing until they fall asleep.
One version of this method suggests letting the baby cry for short intervals, while an extreme approach involves closing the nursery door at bedtime and not reopening it until morning. This method has sparked controversy as some believe it burdens the baby with unnecessary stress.
This method begins with a bedtime routine where parents lay the baby down while drowsy. They then leave the room and do not return until the baby sleeps. If the baby wakes up crying, the parents do not intervene right away but let the baby cry for a predetermined duration before checking.
Over several nights, the time is gradually extended before the parents intervene, with the aim to teach self-soothing and independence in falling asleep. However, it’s important to note that babies often cry because they have unmet needs, and thus, the cry it out method is not generally recommended for establishing healthy sleep patterns.
The Ferber Method
Known as graduated extinction, the Ferber Method was popularized in the 1985 book “Solve Your Child’s Sleep Problems” by pediatrician Richard Ferber. It’s a modified version of the cry it out method.
In this approach, parents gradually increase the time intervals before checking on the crying baby. The idea is to help them learn to self-soothe and fall asleep independently as parents increase the number of minutes before offering comfort according to a timetable.
A regular bedtime routine is crucial here, signaling to the baby that it’s time for sleep. Instead of being lulled to sleep by rocking or breastfeeding, the baby is put to bed while still awake but drowsy. If the baby cries after being put to bed, parents wait for a set amount of time before going in to check on them. During these check-ins, parents offer gentle reassurance without feeding or picking the baby up.
Every night, the interval before check-ins is lengthened, with the intention that the baby will learn to fall asleep without immediate aid. While this may suit certain babies, there is the risk of overlooking legitimate needs like loneliness or the innate need for affection.
Chair Method
The chair method, also referred to as bedtime fading, is a gentle strategy designed to help babies develop independent sleeping habits while gradually reducing the parent’s presence. It’s beneficial for babies who struggle to sleep without parental assistance.
Parents establish a consistent bedtime routine, placing the baby in the crib while still awake but sleepy, and initially sit in a chair near the crib as the baby drifts off. This proximity offers the baby reassurance and comfort.
Over subsequent nights, the chair is incrementally moved farther away from the crib, reducing the parent’s presence but maintaining a supportive environment. Once the chair is a comfortable distance from the crib, parents can leave the room once the baby is asleep.
For instances of night wakings, parents can briefly soothe the baby without picking them up before returning to the chair until the baby resumes sleep. Repetition of this process might be necessary across multiple nights or weeks until the infant can sleep independently.
Pick-Up/Put-Down Method
The pick-up/put-down (PU/PD) method is a gentle technique focusing on self-soothing with parental support. It’s often favored by parents who prefer a more hands-on approach to sleep training.
Parents respond to the baby’s cries by picking them up, comforting them until they are calm yet drowsy, and placing them back in the crib. This comfort might include subtle rocking or soothing vocalizations like shushing. The cycle continues until the baby falls asleep independently.
Other Tips and Tricks to Enhance Any Method
An established bedtime routine, such as a bath, storytime, and dimmed lights, can help signal to the baby that it’s time for sleep and assist in winding down.
Swaddling can offer crib-sleeping infants a comforting sense of being cuddled. Recently discovered items, like the weighted sleeper from Dreamland Baby—which mimics a weighted blanket for babies—are beneficial for those who find reassurance in the feeling of being held.
Exposure to morning sunlight is crucial for setting circadian rhythms in adults and babies alike. Studies indicate babies with more outdoor exposure tend to sleep better at night.
Creating a calming environment conducive to sleep might involve using room-darkening curtains or a white noise machine. A combination of a sleep-friendly environment with a consistent bedtime routine can positively influence sleep-wake patterns.
When Should You Start Sleep Training?
Determining the appropriate time to begin sleep training can depend on the baby’s developmental stage. Sleep training should ideally commence around the 6-month mark or later. Babies’ sleep cycles start developing between 3-4 months, reaching full development around 6 months.
The maturation of circadian rhythms, crucial for regulating sleep-wake cycles, requires time. In the initial months, a baby’s sleep cues rely not only on darkness but also on social signals like meal times and bedtime routines. Thus, waiting until the baby is at least 6 months, if not 8 months old, is recommended.
Sleep Regression
Around the 4-month mark, many families observe sleep regression. Consequently, even previously good sleepers might become fussy and restless, waking up more frequently during the night. This sleep regression phase is considered a normal part of growth by some experts, although opinions vary.
Anecdotally, mothers have noted changes in their baby’s sleep behavior following the 2, 4, and/or 6-month vaccinations with broader observations of heightened fussiness, restlessness, and disrupted nightly sleep.
One study highlighted that babies tend to be sleepier after vaccinations but didn’t assess long-term effects on sleep patterns. While vaccines can impact sleep quality, the extent is not fully explored.
What Does the Science Have to Say on Sleep Training?
Research on infant sleep training, though not exhaustive, suggests that several methods might benefit some babies to some degree. However, many of these sleep improvements dissipate by toddlerhood.
The long-term effects on emotional, psychological, and physical health remain uncertain. While proponents argue that cry-it-out methods foster self-soothing and independence, research indicates the inverse could be true.
Responsive caregiving seems to foster independence in children more effectively. Studies on animals, particularly rats, suggest that nurturing behaviors can influence gene activation linked to anxiety control, underscoring the importance of caregiver behavior.
Persistent early-life stress could disrupt vagus nerve development, possibly contributing to autoimmune disorders and digestive issues later. Noteworthy literature such as "The Body Keeps the Score" offers further insight into this subject.
Is Sleep Training Harmful?
Does this imply that letting a baby cry will cause long-term harm? While meeting a baby’s needs is vital, shielding them from all stress is impractical. It’s about finding the balance that best suits your baby’s unique needs.
One significant downside of rigid sleep training methods is their lack of consideration for individual babies’ circumstances, urging parents to ignore instinct in favor of predetermined schedules.
If the baby’s cries signify hunger, reflux, or a medical concern, an unresponsive approach could be harmful. Understanding the baby’s natural patterns can help identify genuine sleep disruptors.
There is no one-size-fits-all solution for infant sleep. The key factors are establishing a steady bedtime routine and tending to the baby’s needs. Consider the baby’s age and temperament, and align sleep training techniques with your parenting style and comfort level.
What I Did
When my babies were very young, I practiced co-sleeping or bed-sharing. Co-sleeping means sharing a sleeping area with the infant, whether that is the same bed or in close proximity. Enhancing emotional connections and lowering stress, co-sleeping also helps align sleep patterns.
Adhering to safe sleep practices is crucial to lessen accident risks. Dr. James McKenna, a leading authority on safe infant co-sleeping, advises bedsharing exclusively with breastfed infants, suggesting room sharing or side sleepers for those who are bottle-fed.
The interplay of breastfeeding mothers and babies naturally aligns sleep patterns, which can make bedsharing unsafe for bottle-fed infants due to differing sleep habits. It’s important to choose an approach that fits your family situation.
The concept of baby-led sleep, where parents adjust to the baby’s requirements, appealed to me. Consultations with The Sleep Lady’s resources illuminated how newborns’ sleep-wake cycles are underdeveloped, necessitating parental involvement for the first six months.
This insight validated my decision to co-sleep during these early months. Some sleep training might prove more beneficial after the six-month threshold. Ultimately, the aim is to promote restful sleep for moms, babies, and everyone in the family.
What strategies have you employed to help your baby sleep through the night? What proved most effective? Share your experiences below!
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