The Basics of Sleep Training: Finding What Works for Your Family
When it comes to parenting, sleep training is one of those topics that can spark a lot of debate. Every family is different, and what works for one child may not work for another. But the one thing we all share is the hope of getting a full night’s sleep. So, what exactly is sleep training, and how can you approach it in a way that works best for your family?
What Is Sleep Training?
Sleep training refers to the process of teaching your baby or toddler how to fall asleep and stay asleep on their own. This typically involves developing a consistent bedtime routine and gradually encouraging your child to self-soothe without depending on being rocked, fed, or held to sleep.
There are different methods of sleep training, ranging from more structured approaches to gentle, gradual techniques. The key is to find a method that feels right for you and your child, just like you would when choosing between a prenatal workout or a mommy and me workout—it's all about finding the right fit for your needs.
Popular Sleep Training Methods
Here are some of the most well-known sleep training methods:
Cry It Out (CIO): Also known as the "Ferber Method," this approach involves allowing your baby to cry for set periods before offering comfort. The goal is to gradually extend the amount of time your baby self-soothes before you intervene. While this method can be effective in teaching a child to fall asleep independently, it can also be emotionally challenging for some parents.
The Chair Method: This gradual method involves sitting in a chair next to your baby’s crib and moving farther away each night. The idea is to offer comfort while encouraging your child to sleep on their own. It’s slower than CIO but can be gentler for both you and your baby.
Pick Up/Put Down: This approach involves picking your baby up to soothe them when they cry, then putting them back down in their crib to sleep. It’s a gentle method but can take longer for some babies to adapt to.
Bedtime Routine + Consistency: For many families, the most effective sleep training involves creating a soothing, predictable bedtime routine. This could include a bath, reading a book, or singing a lullaby—something that signals to your child that it’s time to wind down and go to sleep. Just like when you build consistency in a prenatal workout or mommy and me workout, a routine helps you and your child thrive in a more structured environment. Consistency is key: sticking to the same routine each night helps your child know what to expect.
When Should You Start Sleep Training?
Most experts recommend starting sleep training between 4 to 6 months of age when babies are developmentally ready to sleep for longer stretches at night. However, it’s never too late to start, even if your child is older. Every child is unique, and some babies may be ready earlier or later than others. The most important thing is to choose a time when you can be consistent and stick to the plan.
Tips for Successful Sleep Training
Create a Calming and Safe Environment: Make sure your child’s sleep space is conducive to rest and safety. This means keeping the room dark, using a white noise machine if needed, and ensuring your baby’s crib or bed is comfortable and safe for sleep.
Start With a Solid Bedtime Routine: Establishing a calming routine helps signal to your baby that it’s time to sleep. Whether it’s a bath, story, or lullaby, keep the routine consistent.
Be Patient: Sleep training can take time. Your child may not respond immediately, but with consistency and patience, you’ll start to see progress.
Follow Your Instincts: Every baby is different, and it’s okay to adjust your approach as needed. If something doesn’t feel right, switch to a different method or slow down the process. You know your child best.
Prepare for Setbacks: There will likely be hiccups along the way. Teething, illness, or changes in routine can disrupt sleep, so try to stay flexible and adjust as needed.
Sleep Training and Your Well-Being
Remember, sleep training is not just for your child—it’s for you, too! A well-rested parent is a more patient and present parent. You’re doing an amazing job just by working on helping your little one sleep better, and it’s okay to ask for help if you need it. Plus, better sleep for your little one means more energy for you to enjoy a prenatal workout or a mommy and me workout.
Whether you go with a structured approach, something gentle, or a combination of methods, the ultimate goal is to find what works for your family. The process might take some time, but eventually, you’ll settle into a routine that works for everyone—and those long, peaceful nights of sleep will be well worth the effort!