INTRODUCTION
Sleep is vital for everyone’s growth and development, especially for children, and incorporating natural baby sleep training can significantly enhance their well-being. As per University of Michigan’s article on the Benefits of Sleep by Erica Jansen, while we are sleeping our body is working to support healthy brain function and also simultaneously maintaining our physical health.
Getting inadequate sleep for a longer period can make you prone to long term chronic health problems. Sleep is also important for creating long term memories and not getting enough sleep may often lead to the person not being able to clearly perform or focus on tasks.
In this article we are discussing about sleep in babies and guiding new parents on how they can sleep train their new-Borns.
The Importance of Baby Sleep Training
Do you need to rock your baby to put them back to sleep?
Well, if they’re over 4 months, this indicates the need to start sleep training.
Pediatrician Nilong Vyas in her article on Sleep Training says that babies tend to sleep a lot and that they need approximately 9 to 12 hours of sleep per day, in addition to regular naps. But the only problem when it comes to babies’ sleep is that they wake up in the middle of the night and may not be able to go back to sleep again which leads to intense bawling throughout the night which as a result compromises the parents sleep.
Statistically it takes about 3 to 6 months for babies to develop their internal body clock, or circadian rhythm. Once babies achieve this rhythm, they tend to sleep more at night and stay awake during the day, making it easier for parents. Thus, sleep training babies is extremely important.
Sleep training is a process where parents teach their babies to sleep longer at night and self-soothe to fall back asleep if they wake up. The main goal is to train babies to go back to sleep without the assistance of their parents and there are many techniques that parents can adopt to do this.
When Should Sleep Training for Babies Begin?
Experts and pediatrician say that it is better to start sleep training when the baby is between 4 to 6 months old. This is because the circadian rhythm matures during this time, making the sleeping pattern more predictable. Another reason is that the baby can go for 6-8 hours without eating.
Sleep training Methods
- Cry it out (CIO)
Also called the “extinction” method, involves putting your baby to bed and letting them cry until she falls asleep without any comfort or help from you. You’ve to ensure that your baby’s tummy is full as well as a safe sleep environment. This method is very hard for parents, as it fills them with guilt. But it’s important that your little one develops a proper sleep habit. According to some experts, they will learn to fall asleep on their own within 3-4 nights.
- Pros: Can be effective in a short period.
- Cons: Can be emotionally difficult for parents, and some babies may become overly distressed.
- Ferber Method
If you think cry it out method doesn’t work for you or you do not want the baby to cry without any attention or care, you can use Ferber method. This approach requires you to let your baby cry for a predetermined period before intervening.
This method is also known as ‘graduated extinction’ or ‘check-and-console.’ A study published in Pediatrics found that “graduated extinction” (a method where parents allow babies to cry for progressively longer intervals) and bedtime fading (adjusting bedtime gradually) were both effective in improving sleep without long-term emotional impacts. Gradually increase the time between check-ins, allowing your baby to self-soothe and fall asleep independently.
- Pros: Less intense than CIO, involves gradually increasing the time between checks.
- Cons: Can still be emotionally challenging for parents and babies.
- Chair Method
In this method, the parent sits next to the baby’s crib in a chair while the baby is trying to sleep. Do not try to pick up the baby. Just sit next to him/her. Move the chair farther away each night until you’re near the door and then out of the room. Your baby should be able to fall asleep without your presence in the room at this stage. The aim is to create a feeling on the child he/she is being watched. This method may not work for babies who need your presence to feel secure.
- Pros: A gentle approach that involves sitting near the crib until the baby falls asleep.
- Cons: Can be time-consuming and may not be effective for all babies.
- Bedtime fading method
This method is based on the idea that if your new-born is not ready to sleep then there is no reason to try. This method gives more emphasis on observing or paying attention to your new-Borns sleep patterns and cues and adjusting your baby’s schedule to find the sleep time that works best. This is aimed at adjusting the infant’s circadian rhythm to a specific time/point. If you see that the baby is tired looking or yawning, these might be signs that the baby wants to sleep. Gradually adjust your baby’s bedtime by moving it back 15 minutes every few nights until you reach your desired bedtime.
- Pros: This method is considered gentler than others as it gradually reduces parental involvement.
- Cons: It may take longer to implement compared to other methods.
- Pick up, put down method
In this method, the baby is picked up and cared for when the new-born is crying. Once the baby is calm it is put back into its crib to sleep again.
- Pros: It helps your baby learn to self-soothe and fall asleep independently.
- Cons: It can be time-consuming, especially if your baby takes a long time to settle.
Techniques such as “controlled crying” and “gradual extinction” are effective for improving sleep in the short to medium term.
They can reduce parental stress and infant sleep disturbances without causing long-lasting harm to children’s emotional development or attachment security. A five-year follow-up study showed no significant long-term benefits or harms, allowing health professionals to recommend these methods with confidence for immediate sleep concerns. Within 3-4 nights of Ferber method or cry it out, many babies are sleep trained. But the other methods require longer time. Not all methods work for every baby. Whichever method you opt for, make sure to consistently follow it for 2 weeks.
Common Sleep Training Mistakes
- Starting Too Early or Too Late: Sleep training is typically most successful between 4-6 months. Starting too early can lead to frustration, while waiting too long can reinforce sleep issues.
- Inconsistency: Switching methods or being inconsistent with routines can confuse the baby and prolong sleep issues.
- Ignoring Individual Needs: Every baby is different. Not all methods work for every baby. So parents need to tailor sleep training strategies to their baby’s temperament and developmental stage.
- Skipping a Bedtime Routine: A predictable, calming bedtime routine helps signal to the baby that it’s time to sleep. Skipping this can make it harder for babies to settle.
- Responding Too Quickly or Not At All: Rushing in at the first cry can prevent the baby from learning to self-soothe. On the flip side, ignoring the baby entirely for extended periods can cause distress and stress.
Tips for Better Baby Sleep
- Establish a Consistent Routine: Consistency is the key. Create a calming bedtime ritual that includes activities like a warm bath, gentle massage, lullabies or reading. Repeating the same steps nightly helps signal sleep time.
- Create a Sleep-Friendly Environment: Safe sleep guidelines emphasize placing infants on their backs to reduce the risk of sudden infant death syndrome (SIDS). Use blackout curtains, white noise machines, and a comfortable room temperature (68–72°F or 20–22°C) to create an optimal sleep setting. Babies and Their Sleep Environment by Thomas F. Anders and Teresa R. Taylor is a significant contribution to the understanding of infant sleep. They emphasize the importance of creating a safe and nurturing sleep environment that promotes optimal sleep for both the baby and the parents.
- Encourage Day-Night Differentiation: During the day, expose your baby to natural light and keep activities lively. At night, dim the lights and reduce noise to help regulate their internal clock.
- Stick to Age-Appropriate Wake Windows: New-Borns need frequent naps, while older babies can stay awake longer. Following wake window guidelines prevents overtiredness.
- Promote Self-Soothing: Gradually reduce sleep aids like rocking or feeding to sleep. Allowing your baby to fall asleep independently can help them sleep through the night.
- Watch for Sleep Cues: Recognize signs like rubbing eyes, yawning, or fussiness and put the baby to bed before it becomes overtired.
- Avoid Overstimulating Before Bed: Avoid screen time, loud noises, or energetic play in the hour leading up to bedtime.
- Be Patient: Sleep training and adjustments take time. Babies need time to learn new habits, so be consistent and patient.
- Seek advice: If you need help with sleep training, consult your pediatrician. If your chosen method isn’t working after two weeks, seek professional advice.
Case Study on Baby Sleep Training
Emma and Oliver’s Sleep Training Journey
Emma is a first-time mother who for a long time has been struggling with sleep training her 5-month-old son, Oliver. Emma’s son would wake up multiple times, crying and needing to be soothed back to sleep. Exhausted, she and her husband decided to try some sleep training techniques.
Method Chosen: Ferber Method
Emma opted for the Ferber method, also known as ‘graduated extinction,’ because she felt more comfortable with checking on Oliver periodically rather than letting him cry it out completely. Here’s how Emma and her husband implemented the Ferber method:
Preparation: The very first thing Emma and her husband did was that they established a consistent bedtime routine, including a warm bath, a bedtime story, and a lullaby, ensuring Oliver felt calm and ready for sleep.
Initial Night: On the first night, they put Oliver in his crib while he was still awake and left the room. Oliver started to cry immediately, and Emma waited for three minutes before going back to check on him. She comforted him without picking him up and then left the room again.
Gradual Increase: Each night, they increased the interval before checking on Oliver. On the first night, it took three minutes, then five minutes, and eventually, ten minutes.
Consistent Response: Each time they checked on Oliver, they offered brief reassurance without picking him up. This consistency helped Oliver learn that he was safe, but it was time to sleep. The Ferber method turned out to be truly efficient and effective.
Results
The first few nights were challenging, with Oliver crying for longer periods. However, by the end of the first week, Oliver’s crying had significantly reduced. After two weeks, Oliver was able to self-soothe and fall asleep on his own, waking up only once during the night. By the end of the month, he was sleeping through the night consistently.
CONCLUSION
Sleep is important in babies and there are many reasons for this. It leads to improved cognitive development and physical growth. It also gives babies an opportunity to replenish their energy for the next day. Getting good sleep is also necessary for babies to retain and learn a language as sleep always gives them the opportunity to save and comprehend what has been learned in a particular day.
Just like their sleep, your sleep is important too. A good sleep both in terms of quality and quantity is needed for you to carry out throughout the day. Parents practicing sleep training methods often report reduced stress and improved mental health.
The key to sleep training is consistent effort. Do not practice these techniques for one day and then leave it. These must be practiced consistently. Programs involving structured sleep training can result in infants falling asleep faster and experiencing fewer night awakenings, often leading to better parental mental health due to improved sleep quality.
Sleep training babies can be a quite stressful on the parents as it is a tedious task. Parenting is a subjective journey, what works for others may not always work for you. Always remember:
Parenting = A lot of patience + love + care
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