Evie Summers
Sleep training is a set of techniques used by parents or caregivers to address sleep concerns in infants and young children. The goal is to increase nightly sleep and decrease night-time signalling by teaching the child to self-soothe and fall asleep independently. There are several sleep training methods, such as the Cry It Out (CIO) method, Ferber method, and The Chair Approach. Sleep training is a popular practice in countries like the USA and UK, and while it may involve some tears, many parents find success with consistent application.
| Characteristics | Values |
|---|---|
| Goal | Teach babies to fall asleep without help from parents/caregivers and to fall back asleep when they wake up |
| Techniques | Cry It Out (CIO), Ferber, The Chair Approach, bedtime fading, gradual extinction, Behavioral Infant Sleep Intervention, and improvised "gentle" methods |
| Benefits | More restful sleep for babies and parents, improved overall quality of life for the family |
| Time | With some methods, babies can sleep on their own within a few days; other methods may take longer |
| Age | Experts recommend beginning sleep training when babies are 4 to 6 months old |
| Crying | Crying is common during sleep training, but there is no evidence that it causes harm |
| Consistency | Consistency is key to successful sleep training |
| Individuality | There is no one-size-fits-all method; parents should find what works best for their family |
| Concerns | Some parents worry about potential harm to the baby's health and attachment issues, but research shows sleep training does not increase the risk of behavioral or emotional problems |
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What You'll Learn
Sleep training methods
Sleep training is the process of teaching your baby to fall asleep independently. It involves changing a child's sleep behaviour and improving their sleep hygiene by removing unhelpful sleep associations and replacing them with helpful ones. The goal is for your baby to be comfortable sleeping for several hours through the night on their own.
There are several sleep training methods that parents can use, developed by pediatricians and sleep experts. The right" way to sleep train depends on what works for you and your baby. Here are some of the most common sleep training methods:
Cry It Out (CIO) or Extinction Method
This is one of the most well-known sleep training methods. With this method, parents take their baby through a bedtime routine, cuddle with them, and give them a kiss goodnight. Then, they leave the room, and if the baby cries, they do not respond. Eventually, the baby tires themselves out or self-soothes back to sleep. While this method can work quickly, many parents feel uncomfortable letting their baby cry without providing comfort.
Ferber or Gradual Extinction Method
The Ferber method, named after Dr. Richard Ferber, is a popular alternative to the Cry It Out method. It involves placing the baby in their crib when they are tired but still awake and then leaving the room. Parents can then re-enter the room at designated intervals to check in on their baby without picking them up. This method allows for timed interval check-ins to reassure the baby.
Gentle Sleep Training Method
This method focuses on helping your baby learn to sleep on their own without any crying. It is a gentler approach that may take longer, but it minimizes crying and the potential stress it may cause for the infant.
It is important to note that sleep training should be started when babies are developmentally ready, typically around 4 to 6 months old. By this age, babies are usually old enough to learn to self-soothe and may no longer require night feedings. Consistency and patience are key to successful sleep training, and it may take anywhere from a few days to a few weeks for your baby to sleep through the night independently.
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Benefits of sleep training
Sleep training is a process that teaches babies to fall asleep by themselves. It is a safe and healthy practice, with no evidence of any negative long-term effects. Sleep training can help babies sleep through the night, and also has many health benefits.
Sleep training can help babies develop good sleep habits, which can be beneficial during sleep regression. It can also improve a baby's overall quality of life, as well as that of their parents, by promoting better sleep. Sleep-trained babies can sleep for 9-12 hours at night, and this improved sleep can lead to cognitive and behavioural benefits, as it allows their brains to recharge for active learning and exploration.
Sleep training can also help babies develop their memory consolidation skills. NREM sleep, which is packed into short naps, aids memory consolidation and helps babies remember what they learn, thus laying the foundation for continued mental development.
Sleep training can also improve a baby's mood, making them more approachable and adaptable to new situations. It can also reduce the likelihood of obesity in children.
Sleep training can benefit parents too, by reducing maternal stress and improving mood. It can also improve parent-child bonding and family functioning.
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When to start sleep training
Sleep training is the process of teaching your baby to fall asleep without your help. This means putting your baby to bed when they're drowsy but still awake, allowing them to drift off without being rocked, cuddled, or nursed. Sleep training also teaches babies to fall back asleep when they wake up during the night, which is a normal part of the sleep cycle.
So, when is the best time to start sleep training?
Many experts recommend beginning sleep training when babies are 4 to 6 months old. This is because, by this age, babies are typically old enough to learn to self-soothe and may no longer require night feedings. Their sleep cycles also begin to mature, and their circadian rhythm, or internal body clock, starts to take effect. This allows them to naturally want to sleep more at night and be awake more during the day.
However, it's important to remember that every baby is different. Some babies may be ready for sleep training slightly earlier than 4 months, while others may do better starting a little later, closer to the 6-month mark or even later. It's crucial to ensure your baby is developmentally ready to fall asleep independently before starting sleep training.
Additionally, it's always a good idea to check with your pediatrician before starting sleep training to ensure it's the right time for your baby. Some signs that your baby may be ready for sleep training include the ability to self-soothe, evidence that your previous methods are no longer effective, and the ability to sleep for longer stretches of time.
Remember, there is no one-size-fits-all approach to sleep training, and the right time to start will depend on your baby's unique development and needs.
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How to sleep train
Sleep training is the process of teaching your baby to fall asleep independently. The goal is to help them understand that they can put themselves to sleep when they're tired and to connect their sleep cycles overnight.
Sleep training is often associated with the "cry-it-out" method, also known as the "extinction" method. This involves putting your baby to bed and letting them cry until they fall asleep without any comfort or help. While this method can be effective and quick, many parents are uncomfortable with it as they feel it may elevate their baby's stress levels and cause trauma.
There are several other sleep training methods developed by pediatricians and sleep experts, and you can choose the one that works best for you and your baby:
- The Ferber method: A form of the cry-it-out method that involves periodic check-ins to reassure your baby.
- The chair method: This involves placing a chair in your baby's room and moving it closer to the door each night. This method gradually reduces your presence until your baby learns to self-soothe.
- The pick-up/put-down method: This involves picking up your baby to comfort them when they cry and putting them down in their crib when they calm down.
- The no-tears method: This gentle method focuses on creating a consistent bedtime routine and a soothing sleep environment.
- Consistency is key: Stick to a consistent bedtime and create a bedtime routine to help your baby develop a healthy sleep schedule.
- Separate yourself from your baby: It's important to find a way to separate yourself from your baby so they can learn to self-soothe. This doesn't necessarily mean putting them in a separate room, but creating some distance to encourage independence.
- Be patient: Sleep training can take time, and it may involve some tears. Stay committed to the process and remember that it's okay to adjust the method to your comfort level.
- Seek professional advice: Consult your pediatrician or a sleep consultant to determine if your baby is ready for sleep training and to choose the best method for your family.
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Sleep training controversies
Sleep training is a highly controversial topic, with some parents swearing by it and others believing it to be harmful. The controversy surrounding sleep training stems from various factors, including differing methods, the role of social media and influencers, unregulated advice, and the impact on both parents and babies.
Differing Methods
Sleep training encompasses a range of techniques, and there is no one-size-fits-all approach. Some methods involve parents sleeping next to the baby's crib, gradually moving further away, or soothing the baby until they stop crying before leaving the room. Other methods, such as the "'cry it out' or "extinction" method, instruct parents to leave the baby alone in their crib until morning, regardless of crying. This lack of consensus on the best approach contributes to the controversy, as parents are left confused and uncertain about the potential benefits and risks of each method.
Social Media and Influencers
The rise of social media and the influence of online communities have both fueled and reflected the controversy surrounding sleep training. On one hand, parents may feel pressured or influenced by targeted ads, social media posts, and influencer content promoting sleep training as a solution to their sleep deprivation. On the other hand, there is also a large community of parents who vocally oppose sleep training, particularly the "cry it out" method, arguing that it sacrifices infants' well-being for the sake of parental productivity and capitalist ideals.
Unregulated Advice
The sleep training industry is largely unregulated, and parents often receive conflicting or outdated advice. Pediatricians themselves may have limited training in infant sleep, and the abundance of information available on social media platforms and the internet may not be evidence-based. This lack of regulation and standardized guidance leaves parents vulnerable to misinformation and further contributes to the controversy surrounding sleep training.
Impact on Parents and Babies
Sleep training is controversial due to its potential impact on both parents and babies. For parents, there is a constant struggle between wanting adequate sleep and feeling guilty or uncertain about the potential emotional and psychological effects of sleep training on their children. While some parents report that sleep training works well for them, others find it emotionally and physically challenging. Additionally, studies on the long-term effects of sleep training have produced conflicting results. Some claim that sleep training causes no short or long-term trauma, while others suggest it may lead to behavioral issues or impact emotional development. However, it is important to note that many studies on sleep training have limitations, such as high dropout rates, reliance on parent-reported data, and the difficulty of conducting randomized controlled trials in this context.
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Frequently asked questions
Sleep training is a set of parental or caregiver intervention techniques to help infants and young children develop healthy sleep habits. The ultimate goal is for children to learn to self-soothe and fall asleep independently.
Popular sleep training methods include Cry It Out (CIO), Ferber, The Chair Approach, and more gentle methods. Cry It Out involves putting your baby to bed and letting them cry until they fall asleep without any comfort or help. The Ferber method is a variation of Cry It Out that involves periodic check-ins to reassure the baby.
Sleep training is typically recommended when babies are 4 to 6 months old. This is because they are old enough to physically sleep for 6-8 hours without needing to eat, but haven't associated comfort with falling asleep.
The time it takes for sleep training to be effective varies. Some babies can sleep on their own within a few days, while gentler methods that minimize crying may take longer.
There is a debate about the potential risks and benefits of sleep training. Some advocates of attachment parenting argue that traditional sleep training methods can harm a baby's health and create attachment issues. However, research shows that sleep training does not increase the risk of behavioural or emotional problems, and many experts say it is safe and important for a baby's development.
