Sleep Training Methods Explained

A guide to helping your baby (and you) sleep through the night

In desperate need of some Zzz’s? See if sleep training can help your family sleep better and know when it’s time to see a professional.

When it’s time to sleep, most of us adults happily get ready for bed. Getting children to sleep may not be quite so easy. But bedtime doesn’t have to cause a stir. Through a system of sleep training, you can make sure everyone gets the rest they need.

“There are things parents can do to help set their children up for good, long-lasting sleep habits,” says Kathleen Noss, DO, a pediatrician at Geisinger.

What is sleep training?

Sleep training is a process used to teach your child how to fall asleep on their own and stay asleep throughout the night. It uses structured guidance and consistent routine to help your child get proper rest.

“Sleep training is a way of encouraging good sleep hygiene and habits for your child with the goal of sleeping through the night without waking,” Dr. Noss says.

The goal is simple: to be sure your little one gets the restful, quality sleep they need to thrive.

Is sleep training harmful?

Wondering if sleep training will harm your baby? “When done with care and sensitivity, sleep training can be a positive experience for both you and your child,” says Dr. Noss.

When to start sleep training

Talk to your child’s pediatrician for suggestions on the right time to get started. Just be aware that sleep training isn’t recommended for very young babies.

“Usually, it’s not appropriate to sleep train before your baby is 4 months old, since babies that young still need overnight feedings,” Dr. Noss says. “There are things that you can do before then to set your child up for success, like allowing your child to self-soothe.”

How to sleep train your baby

Sleep training looks different for every family — and even every child. Choose from these common sleep training methods:

Ferber method (Graduated extinction)

Created by Richard Ferber, MD, the Ferber method involves laying your baby down in their crib awake and then increasing the time you wait to respond to their cries. For example, you might start by waiting 3 minutes. The next time, 5 minutes. Each time you check on them, comfort them briefly without picking them up. “The key is not to pick the baby up,” Dr. Noss reminds. “Just reassure them that you’re still around and leave.”

Chair method

Also called the sit back method, the chair method involves sitting in a chair next to your child’s crib. Each night you gradually move the chair farther away. This method allows you to be present and reassuring. And it encourages your child to fall asleep on their own. It’s a good option when you want to be nearby, but still want to encourage your child to be independent.

Fading method

The fading method is all about gradually reducing the amount of help you give your child at bedtime. For example, if you usually rock your baby to sleep, you might start by rocking them for less time and then patting them to sleep. Over time, you reduce the amount of patting until your child can fall asleep on their own.

Pick-up/put-down method

This involves picking up your child when they cry and putting them back down when they’re calm. This method can be time-consuming, but may appeal to parents who want to be very present and responsive. It helps your child feel secure while learning to self-soothe.

Cry-it-out method

The most controversial sleep training method, cry-it-out, or CIO, is the most hands-off approach. With CIO, you put your baby down for bed and don’t come back until it’s time to get up — no matter how much they cry.

This method can be emotionally challenging for both parents and children, but it works for some families. If you try it, Dr. Noss says it's crucial to be attentive to make sure your child’s needs are being met.

Respectful sleep training

This method emphasizes creating a calm, soothing sleep environment and using positive reinforcement to encourage good sleep habits. It focuses on understanding and responding to your child’s needs in a gentle, supportive way.

Every child is unique, and what works for one might not work for another. You may need to try a few different methods before you land on the right one for your child.

Whichever method you choose, the key to sleep training is consistency. “If you’re consistent, sleep training works and it works quickly,” says Dr. Noss.

What can affect sleep training?

When you’re being consistent and sleep training isn’t working, there may be an underlying condition affecting your child’s sleep, like:

Ear infections or other illnesses
Recently getting vaccinated
Teething
Sleep regression
Growth spurts
Asthma/allergies
Acid reflux

Other things that can potentially interfere with your child’s sleep include separation anxiety, uncomfortable room temperature, too much screen time or being overtired. However, if the issue lasts more than a few weeks, it may be time to have a conversation.

When to seek professional help

If you’ve tried different sleep training methods and none have helped, it might be time to talk to a professional.

Here are some signs that it’s time to reach out:

Persistent sleep issues: Your child is consistently having trouble falling asleep or staying asleep, despite your efforts.
Behavioral changes: Sleep issues are affecting your child’s mood, behavior or development.
Parental stress: You’re feeling overwhelmed and need extra support.

Deciding to sleep train your child is a personal decision, based on your unique situation. It’s a balancing act, because you have to weigh your child’s needs along with those of the entire family. “Sleep training could lead to better sleep for the whole family,” Dr. Noss says. “And it’s no secret that well-rested parents are better for everyone.”