Sleep Training Basics

Sleep cycles:

Babies have shorter sleep cycles (about 50 minutes) compared to adults (90 minutes). They spend more time in light sleep, which means they wake more easily—and this is actually protective.

Night wakings:

It's normal for babies to wake 2-6 times per night, even after the newborn stage. They wake to feed, for comfort, or because they're transitioning between sleep cycles.

Sleep needs by age:

• Newborns (0-3 months): 14-17 hours total, in short bursts
• Infants (4-11 months): 12-15 hours total, longer stretches at night
• Toddlers (1-2 years): 11-14 hours total, usually one nap
• Preschoolers (3-5 years): 10-13 hours total, may drop nap

Remember:

These are averages. Every baby is different, and that's normal.

Signs baby might be ready:

• Baby is 4-6 months old
• Baby can go longer between feeds (4+ hours)
• Baby shows regular sleep-wake patterns
• You're ready to commit to a consistent approach

When to wait:

• Baby is under 4 months
• Baby is unwell or teething
• You're going through a major change (moving, new sibling)
• You're not ready—sleep training requires consistency

Important:

There's no rush. Every family's timeline is different. Do what feels right for you.

Keep it simple:

A routine doesn't need to be elaborate. Simple is better and more sustainable.

Example routine (30-45 minutes):

• Bath (or just a warm washcloth)
• Change into pyjamas and fresh nappy
• Feed (breast or bottle)
• Quiet activity (book, lullaby, gentle rocking)
• Into cot while drowsy but awake

Key principles:

• Do activities in the same order every night
• Keep it calm and low-stimulation
• Start at roughly the same time each evening
• Be consistent—this is what makes it work

Flexibility:

Routines can adapt as baby grows. What matters is consistency, not perfection.

Sleep position:

• Always place baby on their back to sleep
• This reduces the risk of SIDS
• Once baby can roll both ways independently, you don't need to reposition them

Sleep environment:

• Firm, flat mattress that fits the cot snugly
• No loose bedding, pillows, or soft toys
• No cot bumpers or positioners
• Room temperature 16-20°C (use a room thermometer)
• No smoking in the home

Room-sharing:

• Share a room (but not a bed) for the first 6-12 months
• Place cot or bassinet near your bed for easy access
• This reduces SIDS risk and makes night feeds easier

Other safety tips:

• Avoid overheating—dress baby appropriately for room temperature
• Use a sleep sack instead of blankets
• Ensure cot meets UK safety standards
• Check cot regularly for loose parts or damage

Gentle/No-cry methods:

• Gradual withdrawal: Sit by cot, gradually move further away over days
• Pick up, put down: Pick up when crying, put down when calm
• Fading: Gradually reduce your presence and assistance
• Pros: Less crying, feels gentler
• Cons: Takes longer, requires more patience

Controlled crying/Checking:

• Put baby down awake, leave room
• Return at increasing intervals (2, 5, 10 minutes) to comfort briefly
• Comfort without picking up (patting, shushing)
• Pros: Often works faster
• Cons: Involves some crying, can be emotionally difficult

Cry it out (CIO):

• Put baby down awake, leave room, don't return until morning
• Pros: Can work quickly
• Cons: Involves significant crying, not suitable for all families

Remember:

What works for one family might not work for another. Trust your instincts and choose what feels right for you.

Baby won't settle:

• Check basics: fed, changed, comfortable temperature
• Try white noise or gentle music
• Swaddle (if under 8 weeks and not rolling)
• Rock or pat gently
• Sometimes they just need time to settle

Frequent night wakings:

• Ensure baby is getting enough calories during the day
• Keep night feeds/diaper changes low-key (dim light, minimal interaction)
• Consider if baby is actually hungry or just seeking comfort
• Gradually reduce night feeds if age-appropriate

Early morning wakings:

• Ensure room is dark (blackout blinds)
• Keep early morning interactions minimal
• Consider adjusting bedtime (sometimes earlier bedtime helps)
• Accept that some babies are early risers

Resistance to naps:

• Watch for sleep cues (rubbing eyes, yawning, fussiness)
• Create a shorter nap routine
• Ensure sleep environment is conducive
• Some babies are cat-nappers—this can be normal

It takes time:

Sleep training isn't instant. It can take days or weeks to see consistent results. Be patient.

There will be setbacks:

Illness, teething, developmental leaps, and routine changes can disrupt sleep. This is normal. You may need to retrain after setbacks.

"Sleeping through the night" varies:

For babies, this often means 5-6 hours, not 12. A baby who sleeps 7pm-2am, feeds, then sleeps until 6am is doing well.

Every baby is different:

Some babies are naturally better sleepers. Don't compare your baby to others. Focus on what works for your family.

You're not failing:

If sleep training isn't working, it doesn't mean you're doing something wrong. It might mean your baby isn't ready, or the method isn't right for your family. That's okay.