The Importance of Self-Settling and Sleep Training for Your Baby

Sleep training your baby or toddler can be key to reclaiming your full night's sleep. But is it the only solution? Does it require leaving your baby to cry in their room?

The good news is that you don’t have to leave your baby's room to facilitate self-settling. If you're not ready for any sleep training methods, there are plenty of alternatives to help improve sleep.

What is Self-Settling, and Why Is It Important?

Self-settling is when your baby can fall asleep independently, without needing assistance. Babies experience sleep cycles that last 45 minutes. If they can't settle during the first cycle, they will likely need help again after that cycle ends.

Any assistance your baby needs to fall asleep is known as a Sleep Association. These associations come in many forms. Your baby might fall asleep while nursing, require rocking, or need a pacifier to settle down.

As a certified sleep consultant and mom, I believe that not all sleep associations are detrimental. For instance, a pacifier can help your baby settle without direct assistance. It's worth noting that it is not a foolproof method. Sometimes, caregivers need to replace the pacifier every 45 minutes!

However, it can often lead to longer sleep stretches. If your baby doesn't use a pacifier, I would not recommend introducing one. Yet, I wouldn’t rush to remove it either. You can achieve significant sleep improvements even while your baby uses a pacifier.

Top Tip 1

Babies can generally replace their own pacifiers around 8-9 months old. Try placing a few pacifiers in the crib to help your baby find a replacement during the night.

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What to Do If You Are Not Ready to Sleep Train

Many parents see sleep training as a method involving leaving their baby alone to cry it out. While this is a valid option, many parents don’t feel comfortable with this approach.

The good news is that there are other ways to enhance your baby's sleep quality.

Understanding Wake Windows

Timing is crucial when putting your baby down for sleep. Proper timing can be considered half the battle won for successful naptime or bedtime.

Two main hormones affect sleep cycles: cortisol (the wake or stress hormone) and melatonin (the sleepy hormone). If your baby stays awake past their optimal wake window, their body produces more cortisol to keep them alert.

As a result, when you finally try to put your baby to sleep, they may struggle to settle down due to excess cortisol—despite being tired. This is why adhering to their wake windows is essential for aiding their settling process.

Click here to download our wake windows guide.

Top Tip 2

If you're not ready to focus on sleep training, ensure that you follow consistent wake windows and daily routines. If you want more insights into age-appropriate routines, follow us on Instagram.

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Best Sleep Training Practices

Are you ready to begin sleep training but feel uncertain about how to start?

The first night involves performing some essential preparation to ensure a smooth transition. I usually recommend starting on a weekend when you can manage naps and bedtime more easily.

It's vital to adhere to wake windows and ensure your baby has ample daytime sleep. This strategy helps avoid overtiredness by bedtime.

Once you begin the routine, there’s no need to make significant changes immediately. You can start with smaller adjustments, such as swapping rocking for patting or switching from nursing to sleep. The choice is yours.

After establishing a routine, maintain it for the next 3-4 days without any additional changes. This consistency allows your baby to become comfortable with the new schedule before moving on.

The end goal is for your baby to settle in their own bed while you stay in the room for comfort.

Top Tip 3

If your starting approach is rocking your baby to sleep, wait at least 20 minutes before transferring them into their own bed. This ensures they are in a deep sleep state, minimizing the chances of waking when you leave.

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