Miya Pearson
Sleep training is a tool that parents can use to help their babies develop healthy sleep habits and fall asleep independently. While there is no one-size-fits-all answer to when sleep training should begin, it is generally recommended to wait until babies are at least 4-6 months old. This allows them to develop their internal body clock or circadian rhythm, which helps them naturally sleep more at night and be awake during the day. During the newborn phase, it is important to focus on establishing a routine and responding to your baby's needs, rather than formal sleep training. This includes helping them distinguish between night and day, optimizing their sleep environment, and looking for their sleep cues to understand their natural routine better.
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What You'll Learn
Sleep training methods
While you can start implementing sleep training techniques from day one, formal sleep training is not recommended for newborns (0-3 months). Newborns have underdeveloped circadian rhythms, which means they don't have a well-established day-night sleep cycle. They also do not have the ability to self-soothe yet and will need external help to fall asleep and stay asleep.
During the newborn phase, it's important to help your baby distinguish between night and day. At night, keep the lights dim and interactions minimal, and use low voices. During the day, expose your baby to natural light and noise and engage in lots of interaction.
As your baby gets closer to the 3-month mark, you may be able to start implementing the "pick-up/put-down" method. This method involves placing your baby in their crib while drowsy but still awake. If they start to fuss, wait a moment, then pick them up to console them. After a few minutes, place them back in their crib. Repeat this process until they are asleep, gradually increasing the pause time and reducing the pick-up console time.
Another method is the "Cry It Out" (CIO) approach, also known as extinction or full extinction. With this method, parents take their baby through a bedtime routine, cuddle them, and give them a kiss goodnight before leaving the room. If the baby cries, the parent does not respond. The baby eventually tires themselves out or self-soothes back to sleep. However, this method may make some parents uncomfortable as they feel it may elevate the baby's stress levels.
Other methods include the gradual method and the chair approach, which can be started when the baby is around 3 months old.
Remember, there is no one-size-fits-all approach to sleep training. The best method is what works best for you and your baby's comfort and development.
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Newborn sleep cues
Sleep training a newborn (0-4 months) is not considered developmentally appropriate. However, you can still work towards great sleep during the newborn months without formal sleep training. You can start implementing sleep training techniques from day one, such as establishing a nap and nighttime routine. During the first two weeks, focus on cluster feeding and learning your baby's cues. After that, you can put them on a schedule.
Sleepy cues are the signs your baby gives to indicate they are ready to sleep. These cues can be easy to miss, and many parents mistake them for boredom, which can push your baby into the "overtired" stage. Sleepy cues are different from tired cues, which are signs that your baby is either getting close to being overtired or already is. Sleepy cues are the very first signs that your baby is becoming tired and is ready for sleep.
Some common newborn sleepy cues include:
- Yawning
- Rubbing eyes
- Fussiness
- A slowing in activity levels
- Not maintaining eye contact
- "Staring into space"
- Reddish hue on their eyebrows and eyelids
- Crying
If you notice these sleepy cues, you can try changing your baby's environment by going outside or incorporating a different type of play. If your baby is still showing cues after a few minutes, go ahead and offer a nap.
Additionally, you can also provide sleep cues to your baby by creating predictable environmental signs such as dimming the lights, singing lullabies, or using white noise. These cues can help your baby understand what is about to happen and prepare them for sleep.
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Night and day differentiation
Sleep training a newborn (0-4 months) is not considered developmentally appropriate. However, you can still work towards great sleep during the newborn months without formal sleep training.
Newborns are adjusting to life outside the dark, noisy womb, and it can take a while for them to settle into their regular sleep patterns. This can lead to day and night confusion, when a baby sleeps when they’re supposed to be awake and stays up all night instead.
- During the day, expose your baby to natural light by opening the curtains or going for walks. You can also let them sleep with the lights on.
- Keep daytime noises, like TV, talking on the phone, and siblings playing at a normal volume.
- At night, keep the lights dim and minimise interactions and voices.
- Develop a bedtime routine, such as a bath, nighttime feeding, or a lullaby.
- Limit daytime sleep to two hours at a time to encourage longer stretches of sleep at night.
- Expose your baby to indirect sunlight during the day to help regulate their circadian rhythm.
- If your baby is awake at night, keep the lights dim and minimise interactions and voices to help them understand that night-time is for sleeping.
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Sleep training readiness
Sleep training a newborn can be a challenging task for new parents. While there is no one-size-fits-all approach, here are some general guidelines and indicators to help you determine if your newborn is ready for sleep training:
Understanding Sleep Training
Sleep training is a process that helps newborns develop healthy sleep habits and learn to fall asleep independently. It involves creating a consistent bedtime routine, teaching self-soothing techniques, and addressing any sleep associations that may interfere with independent sleep.
Newborn Sleep Patterns
During the first few weeks, newborns typically sleep up to 16-18 hours a day in short intervals. They are still developing their circadian rhythm or internal body clock, which is why they often sleep in spurts and may struggle to differentiate between day and night.
Readiness Signs
The appropriate age to start sleep training is generally considered to be between 4 and 6 months. By this age, babies are developmentally better equipped to sleep through the night and self-soothe. However, every baby is unique, and some may be ready earlier or later than this window.
- They are starting to fall asleep independently: If your baby is occasionally falling asleep on their own, it could indicate their readiness for sleep training. This shows that they are developing the ability to self-soothe and regulate their sleep.
- They are feeding less frequently at night: As babies grow, they tend to feed less often during the night. If your newborn is sleeping for longer stretches between feedings, it may be a sign that they are ready for longer stretches of sleep.
- They are showing signs of developing a circadian rhythm: Around 3-6 months, babies typically start to develop a more consistent sleep-wake cycle. If your newborn begins to show signs of a regular sleep pattern, such as sleeping more at night and being more active during the day, it could indicate their readiness for sleep training.
Preparing for Sleep Training
Even before your newborn is ready for formal sleep training, there are several things you can do to promote healthy sleep habits and lay the foundation for successful sleep training:
- Establish a bedtime routine: A consistent bedtime routine is crucial for newborns. It helps them differentiate between day and night and creates a sense of calm and consistency. Include activities such as feeding, bathing, reading, singing, and keeping the lights dim at night.
- Optimize the sleep environment: Ensure the sleep area is safe, comfortable, and conducive to sleep. Consider using white noise, keeping the room slightly cool, and using red or orange night lights, as blue and green lights can interfere with melatonin production.
- Learn your baby's sleep cues: Pay attention to your baby's unique sleep cues, such as yawning, rubbing eyes, or becoming fussier. Responding to these cues promptly can help prevent overtiredness and make it easier for your baby to fall asleep.
- Avoid sleep props or associations: While it's okay to feed or rock your newborn to sleep in the early days, try to avoid creating strong sleep associations that may be challenging to break later on. Gradually encourage your baby to fall asleep independently.
Remember, the most important factor in determining sleep training readiness is your baby's unique development. Always consult with a healthcare professional or a pediatric sleep consultant before starting any sleep training program.
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Sleep training benefits
Sleep training is a spectrum of approaches to help newborns learn to fall asleep by themselves. It can be started as early as the newborn phase, though some sources suggest waiting until the baby is at least 5 months old to begin formal sleep training.
For the Baby:
- Better sleep: Sleep training encourages babies to sleep through the night independently, which can result in longer and more restful sleep. This can improve the baby's overall well-being and development.
- Self-soothing: Through sleep training, babies learn to self-soothe and fall back asleep if they wake up during the night. This skill can help them regulate their emotions and gain a sense of independence.
- Improved emotional regulation: Sleep training during the crucial period of emotional development (6-12 months) can potentially enhance a baby's ability to regulate their emotions and respond to stressful events.
- Reduced risk of pediatric insomnia: By establishing healthy sleep habits early on, sleep training may lower the risk of sleep disorders like pediatric insomnia.
For the Parents:
- Improved quality of life: When babies sleep better, parents also experience improved sleep and overall well-being. This can lead to reduced stress, anxiety, and risk of depression for parents.
- Customizable approaches: Sleep training methods can be tailored to meet the developmental needs of the baby and the preferences of the parents. This flexibility allows parents to choose gentler approaches that align with their comfort levels and the baby's temperament.
- Enhanced parental education: Sleep training often involves educating parents about baby sleep patterns and tiredness cues. This knowledge can empower parents to make informed decisions and develop realistic expectations about their baby's sleep.
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Frequently asked questions
Sleep training is a tool used by parents to help their babies learn to fall asleep and stay asleep independently. It involves implementing strategies and routines to help babies learn how to fall asleep without being rocked, nursed, or held by their parents.
Formal sleep training is not recommended until 4-6 months of age. However, you can start optimising sleep for newborns (0-6 weeks old) and implement sleep training techniques from day one.
If your baby starts to fall asleep on their own at night, they are most likely ready for sleep training. Babies typically take 3-6 months to develop their internal body clock or circadian rhythm.
