Ashwin Lewis
Sleep training is a highly individualised process that depends on your child's temperament, your goals, and your parenting style. While some parents opt for the cry it out method, others prefer gradual approaches like the pick up, put down technique or the longer and longer method. The cry it out method involves letting your child cry for a set amount of time before checking on them, while the pick up, put down method involves staying in the room until they fall asleep, gradually giving them more independence. The longer and longer method is a form of graduated extinction where parents gradually extend the time between checks on their child. It's important to remember that consistency is key when sleep training, and it may take a few days or weeks to see results. Additionally, a well-timed bedtime can help reduce bedtime struggles, with babies taking two naps typically needing 3-4 hours of awake time before bed, and older babies and toddlers requiring 5-6 hours.
| Characteristics | Values |
|---|---|
| Age range | 16-month-old toddlers |
| Sleep training methods | "Cry it out", "no-cry sleep solution", "pick up, put down", "longer and longer" (Ferber-style graduated extinction method) |
| Number of naps | 1-2 naps per day |
| Nap length | 30 minutes - 2 hours |
| Total daytime sleep | 2-3 hours |
| Time between naps and bedtime | 3-6 hours |
| Bedtime | 7:00-8:00 pm |
| Sleep training challenges | Moving from the family bed to independent sleep, night feeds, moving and touching |
| Sleep training tips | Put the baby in their crib awake, ensure the baby is fed, dry, and comfortable, use a video monitor, use white noise, be consistent |
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What You'll Learn
The 'cry it out' method
The "cry it out" method, also known as the Ferber method or graduated extinction method, is a sleep training strategy that involves letting a baby cry themselves to sleep without intervention from their caregiver. While it is a divisive method that many parents are uncomfortable with, it can be effective for some families.
Before attempting the "cry it out" method, it is important to ensure that your baby is physically comfortable and capable of calming themselves down. They should be properly fed, dry, and free from physical discomfort or illness. It is also important to ensure that your baby is developmentally ready for sleep training. Pediatricians advise waiting until a baby is at least 16 weeks old and weighs at least 11-14 pounds before starting sleep training, including the "cry it out" method. Some sources suggest that the method may be ineffective before 6 months old, as babies younger than this typically don't have established sleep cycles yet.
If you decide to try the "cry it out" method, it is recommended that you first establish a consistent and predictable bedtime routine. This might include a specific rhythm of daytime sleep and wakefulness, such as the eat-wake-sleep rhythm. You should then put your baby in their crib awake after their bedtime routine and leave the room, allowing them to cry themselves to sleep without intervention.
There are different approaches to the "cry it out" method, depending on your comfort level and your baby's temperament. Some sources suggest letting your baby cry for 10 to 20 minutes before falling asleep, while others recommend starting with shorter intervals of 3 minutes and gradually increasing the time. It is important to be consistent in your approach and give your baby plenty of chances to practice falling asleep on their own.
Remember that sleep training is a process, and it may take a few days or weeks to see results. The "cry it out" method may not work for all families, and there are alternative sleep training techniques to consider if you are uncomfortable with this method.
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The ''pick-up, put down' method
The pick-up, put-down method is a gentle sleep training approach that encourages parental support to help your baby fall asleep independently with minimal crying. It is most effective for babies between four and six months old, but it can also be used for older babies and toddlers.
To begin, ensure your baby is at least 12 weeks old and has the go-ahead from their healthcare provider. The pick-up, put-down method can be draining, requiring a considerable time investment of several weeks or longer. It is important to be consistent when trying any sleep training approach.
When using this technique, put your baby in their crib while they are awake after their bedtime routine. Play strong white noise in the background and sit quietly next to their crib. If your baby starts to cry, you can vocally soothe them or rub their back without picking them up. Give your child more space and independence over time.
If you are using this method for an older baby or toddler, ensure they do not need to eat overnight. You can work through the whole night, and it is okay to feed them if they wake up. However, be aware that older toddlers who are used to falling asleep with a parent may find it challenging to adjust to this method.
The pick-up, put-down method may not work for all families, and it is normal for there to be tears during this type of sleep training. It is important to remember that there is no one "best" sleep training method, and the ideal approach depends on your child's temperament, goals, and parenting style.
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The importance of a well-timed bedtime
Firstly, a well-timed bedtime ensures that your toddler is getting the recommended amount of sleep for their age. According to experts, a 16-month-old should get around 11 to 14 hours of sleep in a 24-hour period, including nighttime sleep and naps. A timely bedtime helps you ensure your toddler is getting the required amount of sleep, which is essential for their growth and development.
Secondly, a consistent bedtime promotes a healthy sleep-wake cycle. Toddlers thrive on routine, and a fixed bedtime helps regulate their body clock. This internal clock, known as the circadian rhythm, responds to cues such as time of day and environmental factors to signal when it's time to sleep and when it's time to be awake. By sticking to a well-timed bedtime, you reinforce this natural cycle, making it easier for your toddler to fall asleep at night and wake up refreshed.
Additionally, a well-timed bedtime can help prevent overtiredness in your toddler. When toddlers are overtired, they may experience a surge in cortisol, a stress hormone that can make it harder for them to fall asleep and stay asleep. By timing bedtime appropriately, you can avoid this cortisol rush and promote a more restful sleep.
The ideal bedtime for a 16-month-old can vary depending on their nap schedule. Toddlers who take two naps a day typically need 3 to 4 hours of awake time before bedtime, while those transitioning to one nap or already taking one nap may need 5 to 6 hours of awake time. This usually translates to a bedtime between 7:00 and 8:00 PM for a 16-month-old.
In conclusion, a well-timed bedtime is crucial when sleep training your 16-month-old. It ensures they get adequate sleep, promotes a healthy sleep-wake cycle, and prevents overtiredness. By sticking to a consistent bedtime that aligns with your toddler's nap schedule, you're setting them up for a lifetime of healthy sleep habits.
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How to handle separation anxiety
Separation anxiety is a normal part of development in babies and toddlers. It usually begins around the time infants start crawling or walking, as this is the first time they can physically distance themselves from their parents. When children realize they are separate from their caregivers, it can provoke anxiety and may lead to sleep challenges.
- Keep your baby's sleep environment free of loose objects, like blankets and toys, until after their first birthday. For babies under 12 months, some parents introduce a transitional object, such as a soft toy or blanket, as part of their bedtime routine, but not in their crib.
- A comfort object can help your child feel safe and secure. Children often pick their own comfort object between 8 and 12 months and seek emotional comfort from it for years.
- If your child is going through a wave of separation anxiety, handle overnight wakes with a loving and consistent approach. Offer comfort and reassurance through patting and soothing.
- If your child gets out of bed, have a family meeting during the day to discuss it. You can say something like, "I know sometimes you want Mommy to come back and be with you after you go to bed, but the rule is that kids, pets, and mommies have to sleep so we can be happy and play the next day!"
- Maintain consistent sleep schedules and bedtime routines. Separation anxiety tends to come in waves over the first few years of a child's life, so it's important to keep bedtime as normal as possible, as consistency is comforting to children.
- If your child is displaying increased clinginess and crying, consider including some extra cuddles and kisses during the day.
- Keep in mind that it's normal to feel upset or like you're abandoning your child when they're going through separation anxiety. It's hard to see your child cry, but it's not sustainable to hold them all day or give in to their every demand. The sooner you are able to sleep train, the better for your child's sleep and your mental health.
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The number of naps your 16-month-old should be taking
The number of naps a 16-month-old should take can vary. Some 16-month-olds take one nap, some are transitioning to one nap, and some still take two naps. The goal for total daytime sleep for a 16-month-old is 2-3 hours. This can be achieved through one 2-3 hour nap or two shorter naps adding up to 2-3 hours. For example, a 16-month-old could take a 2-hour nap and a 30-45 minute nap, or two 1.5-hour naps.
When taking two naps, it is recommended that at least one of those naps is an hour or longer to ensure restorative sleep. It is also recommended to avoid any single nap lasting longer than two hours to allow for enough awake time before bedtime.
There are several methods to help sleep train a 16-month-old. The ""pick-up, put-down" method involves staying in the room with your child until they fall asleep, gradually giving them more independence. This method is recommended for toddlers between 9 and 18 months old. The "longer and longer" method, also known as the "cry it out" method, involves letting your child cry for gradually increasing intervals before comforting them. This method can be challenging, as toddlers can cry for an hour or more on the first night. It is important to remain consistent when using this method to avoid teaching your child to cry for long periods.
The ideal sleep training method depends on your child's temperament, your goals, and your parenting style. It is normal for children to be upset when their routine is changed, and it can take a few days or weeks to see results. Consistency is key when sleep training, and it may take a few nights to notice progress.
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Frequently asked questions
Ensure your baby is properly fed, dry, and not in physical discomfort. Put your baby in their crib awake after their bedtime routine and leave the room. Be consistent and give them plenty of chances to practice falling asleep on their own.
It depends on the baby. Some 16-month-olds take one nap, some are transitioning to one nap, and some take two naps. When taking two naps, ensure at least one of them is an hour or longer. When taking one nap, consolidate all daytime sleep into one 2-3 hour nap.
The ""pick-up, put-down" method involves staying in the room with your baby until they fall asleep but gradually giving them more independence. The "longer and longer" method, also known as the "cry it out" method, involves letting your baby cry for longer periods each time they wake up in the middle of the night.
It can take a few days or weeks, depending on the method, your goals, and your child's temperament. You can usually expect to see some progress after 3-4 nights with gradual or total extinction techniques.
Hold a family meeting during the day to discuss it and consider using "special passes" as a sleep training trick.
