Sleep training helps babies learn to fall asleep independently and sleep through the night. If you're a tired parent searching for how to sleep train a baby, best sleep training methods, or when to start sleep training, this guide covers expert-backed techniques to improve your baby’s sleep.
When to Start Sleep Training Your Baby
Most pediatricians recommend starting sleep training between 4–6 months, when babies can self-soothe and no longer need frequent night feedings. Always consult your doctor before beginning.
5 Evidence-Based Sleep Training Methods
1. Cry It Out (Extinction Method)
The CIO method is pretty much what it sounds like, but there’s more to it than just leaving your baby to weep and wail. To start, be sure your baby is old enough to begin trying to fall asleep solo — around 4 to 6 months of age.
“That’s generally the time where babies can go to sleep by themselves, when they have the capacity to self-soothe and calm themselves,” Dr. Schwartz says.
How it works: Place baby in crib awake, leave the room, and allow them to self-soothe (even if they cry).
Learn more: https://health.clevelandclinic.org/cry-it-out-method
2. Ferber Method (Graduated Extinction)
The Ferber Method is actually a technique called "graduated extinction." It's also called "controlled crying" by some researchers. The method is based on "extinction" which is the elimination of an unwanted behavior by removal of reinforcers. Simply put, extinction means that you take away whatever the source of the unwanted behavior is cold turkey.
Proven results: 93% of babies show improvement within a week (AAP Study).
How it works: Put baby down awake, check at timed intervals (3, 5, 10 mins), but don’t pick them up.
Learn more: https://www.babysleepscience.com/single-post/sleep-training-101-the-ferber-method
3. Chair Method (Sleep Lady Shuffle)
Also called 'the Sleep Lady Shuffle' or 'Camping Out', this method involves putting baby down to bed completely awake then placing a chair beside baby's crib. From the chair, you are able to verbally reassure the child, pat intermittently, shush, or even pick him up if he is very upset. You stay in the room until the child is asleep and return to the chair if baby wakes up throughout the night (and it's not a designated feeding time). Every 2-3 nights, you would move the chair further and further away from the crib until baby is falling asleep without you in the room.
How it works: Sit near the crib until baby falls asleep, moving farther away each night.
Learn more:https://www.weebeedreaming.com/my-blog/sleep-coaching-methods
You may have come across a sleep training method called "pick-up-put-down" or PUPD.
How it works: Pick baby up when crying, put back down drowsy but awake. Repeat until asleep.
Learn more:https://www.babysleepscience.com/single-post/sleep-training-101-pick-up-put-down
5. Fading Method (Parental Presence Fading)
Association Fading is a sleep training strategy that focuses on progressively diminishing or fading out a child's sleep associations or dependency. External elements such as being rocked, nursed, or held to sleep, as well as interior factors such as the presence of specific sounds or odors, can all contribute to sleep associations. The purpose of Association Fading is implement independent sleep routines that allow a child to go asleep successfully without relying on unsustainable sleep associations.
How it works: Gradually reduce rocking/holding until baby falls asleep independently.
Learn more:
https://www.restedmamahappybaby.com/blog/what-is-association-fading-sleep-method%3F
Tips for Successful Sleep Training
✅ Set a bedtime routine (bath, book, lullaby) to signal sleep time.
✅ Put baby down drowsy but awake (key for self-soothing).
✅ Keep night interactions boring (no play, dim lights).
✅ Be consistent—changing methods too often confuses baby.
✅ Adjust naps—overtired babies struggle with sleep.
Common Sleep Training Challenges & Solutions
❌ Night feedings: After 6 months, many babies don’t need them (check with your doctor).
❌ Teething/illness: Pause training if baby is sick.
❌ Sleep regressions: Normal at 8–10 months & 18 months—stay consistent!
Final Thoughts: Which Method is Best?
The best sleep training method depends on your baby’s temperament and your parenting style. Cry it out works fastest, while gentler methods (like chair or fading) take longer but reduce tears.
