Miya Pearson
Sleep training is a common practice for parents who want to improve their toddler's bedtime, night sleep, and/or naps. While there are many sleep training methods, the ideal method depends on your child's temperament, your goals, parenting style, and consistency. Sleep training is developmentally appropriate at 18 months, and parents can employ various techniques to minimize crying and help their toddlers fall asleep independently. This can include creating a cozy bedroom environment, using white noise, establishing pre-sleep routines, and gradually transitioning from needing help to fall asleep to doing it independently. The pick up, put down method, also known as the fading method, is one such technique suitable for toddlers between 9 and 18 months old.
| Characteristics | Values |
|---|---|
| Sleep training method | "Pick up, put down" (also called the fading sleep training method) |
| Room temperature | 68-72 degrees |
| Lighting | Dark with a nightlight and/or an Ok-to-Wake clock |
| White noise | Continuous |
| Crib | Recommended until the toddler is at least 2.5 years old |
| Blackout shades | Used to darken the room for naps and bedtime |
| Pre-sleep routine | 30-45 minutes for bedtime and 5-10 minutes for naptime |
| Awake time | 3-4 hours for babies taking two naps a day and 5-6 hours for older babies and toddlers |
| Active play | Obstacle course, walking, dancing, bathing, etc. |
| Sleep training approaches | Gradual changes, fading technique, BRB method |
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What You'll Learn
The fading technique
- Determine your child's natural bedtime: Put your child to bed at their usual bedtime and leave the room. If they are not asleep within 15 minutes, take them out of their room and engage in a quiet activity for 30 minutes before putting them back to bed. Repeat this process until they fall asleep.
- Adjust your child's bedtime: On the next night, put your child to bed 30 minutes after their natural bedtime, so they are more likely to fall asleep right away.
- Gradually shift their bedtime: Over multiple days, gradually adjust your child's bedtime until they are falling asleep at the earlier time you prefer.
- Be consistent: For any sleep training method to be successful, it is essential to commit to the same rules and routines every night.
- Know when to quit: If the fading technique isn't producing any results after a week, or if it doesn't feel right for you or your child, it's important to trust your instincts and try a different approach.
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The BRB method
To make this method work, it is important to talk it through with your toddler during the day so they know what to expect. You can set the expectation by saying something like, "After we read the book, I'll rub your back for one song, and then I'll leave the room." It is also crucial to be consistent and patient with your approach, as it may take time for your toddler to adjust to the new sleep habits.
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Active play during wake windows
Sleep training is all about helping children form new independent sleep habits. It is important to be patient and consistent with your approach. The goal of any method of sleep training is for your child to be able to fall asleep independently.
The concept of "wake windows" is crucial for establishing a consistent sleep schedule and preventing overtiredness. A wake window is the period during which your baby or toddler is awake between naps or from when they wake up in the morning until they go to sleep at night. It starts when your child is out of bed and ends when they are laid back down. Wake windows include all daytime activities such as feeding, playtime, and bedtime routines.
- Observe your child's energy levels and adjust their schedule as needed. Aim for a balance between tired enough to fall asleep but not overly tired.
- Encourage physical activity through crawling, tummy time, or playing with toys to help your child burn off energy.
- Arrange toys to promote movement. For example, put interesting objects at opposite ends of a rug so your child has a reason to crawl back and forth.
- Spending time outside is a great way to get fresh air and boost moods. Take a walk, go to the park, or just stand in the daylight for a few minutes if you can't go outside.
- Engage in face-to-face time with exaggerated expressions to strengthen emotional bonds and stimulate your child's mind.
- Be consistent with your waking routine. Expose your child to natural light in the morning to help stimulate better sleep when they go down for their next nap.
- Incorporate effective wake windows into your child's sleep routine. Use age-specific wake window ranges as a guide, as wake windows tend to increase as the day goes on.
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A cosy bedroom environment
Creating a cosy bedroom environment is essential for toddler sleep training. A comfortable sleep environment can help your 18-month-old sleep through the night and establish a consistent nap schedule.
Firstly, the bedroom temperature should be set between 68-72 degrees Fahrenheit. A cool, comfortable temperature can promote better sleep. Additionally, ensure the room is completely dark by using blackout curtains or shades, especially if it's still light outside during naptime. Darkness helps signal to your toddler's brain that it's time for sleep. You can also use a night light to provide a gentle glow, which can be helpful if your toddler is afraid of the dark or needs to see during the night.
Playing white noise in the background can also be soothing and help block out any unwanted noise or sudden sounds that might startle your toddler. White noise creates a consistent auditory environment, promoting more restful sleep.
If your toddler is an early riser, an "Ok-to-Wake" clock can be a useful tool. These clocks are set to shine a green light when it's time for your toddler to get up, teaching them to stay in bed until it's an appropriate time to start the day.
Creating a cosy bedroom environment is just one part of sleep training. Combining this with consistent bedtime routines, active play during the day, and gradual changes to sleep habits can help your 18-month-old develop healthy sleep patterns.
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The pick up, put down method
The pick-up, put-down method is a sleep training approach that involves providing comfort and reassurance to your baby during the sleep training process. Instead of leaving your baby to cry, this method involves alternating between picking your baby up to soothe them and putting them back down in their crib while they are still awake.
The pick-up, put-down method is a high-soothing sleep training approach that was popularized by Tracy Hogg in her book, "Secrets of the Baby Whisperer". The goal of this strategy is to teach your baby to fall asleep independently without feeling abandoned. It is important to note that this method requires a lot of patience and perseverance, as it can take a long time for your baby to settle down and sleep.
To implement the pick-up, put-down method, follow these steps:
- Begin with your baby's bedtime routine, which may include a final feeding, a bath, books, and a lullaby.
- Put your baby down in their crib when they are drowsy but still awake.
- If your baby starts to fuss, wait a bit before you go back into the room to pick them up and soothe them.
- Hold your baby and cuddle them until they calm down, then put them back down in their crib while they are still awake.
- Repeat this process until your baby eventually falls asleep on their own.
It is important to note that there is limited research on the effectiveness of the pick-up, put-down method compared to other widely studied techniques. Additionally, this method may not work for all babies, and it is essential to consider your baby's temperament and your commitment to consistency. It is recommended to only work on bedtime sleep training initially, as sleep loss can be stressful for babies.
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Frequently asked questions
The ideal room temperature for sleep training your 18-month-old is between 68 and 72 degrees Fahrenheit.
The "pick up, put down" method involves staying in the room with your 18-month-old until they fall asleep, gradually moving your chair towards the door over several days. The "fading" method involves gradually removing sleep associations, such as feeding or rocking, until your child can fall asleep independently.
The goal is for your 18-month-old to get 12-14 hours of total sleep in a 24-hour period, including 10-12 hours of overnight sleep and 2-3 hours of daytime sleep.
Establish a consistent bedtime routine that may take between 30-45 minutes. Ensure your child is physically comfortable and well-fed before sleep. Use white noise to block out unwanted noise. If your child wakes up, return to check on them every five minutes until they fall back asleep.
Signs that your 18-month-old is overtired include increased fussiness, difficulty with transitions, and a longer-than-usual wake-up time. Signs that your child is getting too little sleep include increased clinginess, difficulty with motor skills, and frequent yawning.
