So, you're all set to transition away from rocking or feeding your little one to sleep, but you're not quite sure how to make it happen.
This is the bread and butter of what we do at The Sleep Chief so keep reading for six of my top tips:
Are you good to go?
Sleep training is generally a brief process, but it is usually a challenging few days introducing change into your little one's sleep routine. Your baby is accustomed to being rocked or fed to sleep, and we're guiding them toward falling asleep independently.A key ingredient for success is you, as parents or caregivers, being mentally prepared for a few tough days that might involve some crying. Want to work out if you’re ready? DM me the word QUIZ on Instagram and take our new ‘Are you ready to sleep train?’ quiz.
Is your little one in a routine?
To ensure success, it's crucial to get timings right so that you’re putting your baby down when they're genuinely tired and ready to sleep. Whether you prefer a routine with set timings (all of our sleep programmes include routines with set timings) or you're more inclined to go by awake windows and observe sleepy cues, this is the first step.
Establish a wind-down routine
As babies grow older and their play becomes more active, a 5-10 minute wind-down can effectively transition them from "play mode" to "sleepy mode" for naps and bedtime. Reading a short story with your little one on your lap can provide a sense of calm and closeness, similar to a milk feed or rocking. Follow it up with cuddles and kisses—minus the rocking!
Laying them down
Lay out your sleeping bag in the crib or cot (we highly recommend using a sleeping bag for as long as possible) and sing them a lullaby as you zip up their sleeping bag and tuck them in.
Using the same lullaby every time creates a consistent cue for your little one that it's time to sleep—whether it's for naps or bedtime. Say "goodnight," turn off any lights, and switch on the white noise if you’re using it.
Initial settling
When your baby adjusts to falling asleep independently, it’s likely they’ll need reassurance and comfort which is where consistent settling comes in. For younger babies, the method we use is called ‘Controlled Comforting’, staying in the room, shushing with hand support.For older babies and toddlers, the method we recommend is ‘Controlled Crying’ where you’ll come in and out of the room at short intervals to reassure.
Shift in mindset
There is a mindset shift for parents when you’re at this stage. You'll need to become accustomed to seeing your little one fully awake in their cot, spending some time getting themselves sleepy – rather than you doingthat part for them.
It's entirely normal for it to take around 15-20 minutes from when you put your little one down and say goodnight, to when they actually fall asleep.
Grab our free Extending Naps Guide below and let’s get those long, predictable naps happening on the daily:
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