As a new mother, sleep is likely one of your top concerns. The importance of sleep cannot be overstated, especially for a growing infant. Sleep training is one of the ways parents can help their babies sleep better and establish healthy sleep patterns. But what is sleep training? When should you start? What methods are available? And most importantly, what should you do, and what should you avoid? In this article, we’ll answer all these questions based on the latest peer-reviewed literature. Our goal is to provide mothers with a comprehensive guide to sleep training that is easy to understand and implement.
What is sleep training?
Sleep training is a process by which parents help their baby learn how to sleep through the night without the need for frequent awakenings or interventions. The process involves teaching your baby how to self-soothe and fall asleep on their own. Sleep training is not a one-size-fits-all approach and can vary based on your baby’s age and temperament, as well as your family’s values and beliefs.
When to start sleep training?
There is no consensus on when to start sleep training. Some experts suggest starting as early as four months, while others recommend waiting until six months or later. However, there is evidence that starting too early can be harmful to the baby’s development. A study published in the journal Pediatrics found that infants who were sleep trained at 4 months of age showed increased stress responses compared to those who were not sleep-trained until 8 months of age. Additionally, the American Academy of Pediatrics recommends waiting until six months before attempting sleep training.
Different methods of sleep training
- Cry-it-out (CIO)
The cry-it-out method involves putting your baby to bed and allowing them to cry until they fall asleep. The idea behind this method is that your baby will eventually learn how to self-soothe and fall asleep on their own. While this method can be effective, it can also be emotionally challenging for both you and your baby.
- Graduated extinction
Graduated extinction is similar to cry-it-out, but instead of leaving your baby to cry until they fall asleep, you gradually increase the time between check-ins. For example, you may start by checking in after 5 minutes, then 10 minutes, then 15 minutes, and so on. This method can be less emotionally challenging than cry-it-out, but it can still be difficult for some parents.
- Bedtime fading
Bedtime fading is a gentler method that involves gradually pushing your baby’s bedtime later until they are able to fall asleep on their own. For example, if your baby usually falls asleep at 9 pm, you may start by pushing their bedtime back to 9:30 pm, then 10 pm, and so on. This method can be effective for some babies, but it requires a lot of patience and consistency.
What not to do?
There are some things you should avoid when sleep training your baby:
- Don’t start too early: As mentioned earlier, starting too early can be harmful to your baby’s development.
- Don’t use negative sleep associations: Negative sleep associations are habits or objects that your baby relies on to fall asleep, such as rocking, nursing, or pacifiers. These sleep associations can make it difficult for your baby to fall asleep on their own.
- Don’t expect instant results: Sleep training is a process, and it can take time for your baby to learn how to fall asleep on their own. Don’t expect instant results and be patient with your baby.
What to do?
- Establish a bedtime routine: Establishing a consistent bedtime routine can help your baby recognize when it’s time to sleep. Your bedtime routine can include things like a bath, a story, or a lullaby.
- Create a sleep-conducive environment: Creating a sleep-conducive environment can help your baby fall asleep faster and stay asleep longer. Keep the room dark, quiet, and cool, and use white noise if necessary.
- Be consistent
Consistency is key when it comes to sleep training. Establish a routine and stick to it, even on weekends or vacations.
- Use positive sleep associations: Positive sleep associations are habits or objects that your baby associates with sleep, such as a lovey or a specific blanket. These sleep associations can help your baby feel more secure and comfortable when falling asleep.
- A gradual and gentle approach: For parents who prefer a more gradual and gentle approach, methods such as ‘no cry’ or ‘pick up put down’ are worth considering.
An insight from mamahood
Sleep training can be challenging, but it is an important part of establishing healthy sleep patterns for your baby. Remember to be patient and consistent, and don’t be afraid to try different methods until you find one that works for you and your baby. And most importantly, remember that there is no ‘right’ way to sleep train – every family is unique and has different needs and values. If you need more support, please feel free to reach out to me through live chat or private mail.
