Sleep training is one of the most talked-about topics among Australian parents. Whether you're exhausted from months of night wakings or simply want to establish healthy sleep habits for your baby, this guide will help you navigate the various sleep training methods available and find an approach that works for your family.
What is Sleep Training?
Sleep training refers to the process of teaching your baby to fall asleep independently and sleep through the night (or for age-appropriate stretches). It's not about abandoning your child or ignoring their needsâit's about giving them the skills to self-settle and develop healthy sleep patterns.
When to Start Sleep Training
Most Australian paediatricians and sleep consultants recommend waiting until your baby is at least 4-6 months old before starting formal sleep training. At this age:
- Babies are developmentally capable of sleeping for longer stretches
- Many no longer need overnight feeds for nutrition
- Their circadian rhythms are more established
- They can begin to learn self-settling skills
Popular Sleep Training Methods
1. The Gradual Method (Gentle Approach)
This approach involves slowly reducing your involvement in helping your baby fall asleep. You might start by patting or shushing your baby in their cot, gradually reducing the amount of assistance over several weeks.
Best for: Families who prefer a gentle, gradual approach and can commit to a longer timeline.
2. Controlled Comforting (Graduated Extinction)
With this method, you put your baby down awake and return at increasing intervals to provide brief reassurance. Start with 2-minute intervals, then 5 minutes, then 10 minutes, and so on.
Best for: Families who want structure but still want to provide regular check-ins.
3. Camping Out (Chair Method)
You start by sitting in a chair next to your baby's cot, offering comfort without picking them up. Every few nights, you move the chair further away until you're eventually out of the room.
Best for: Parents who want to be physically present but gradually reduce their involvement.
4. Pick Up, Put Down Method
When your baby cries, you pick them up to calm them, then put them back down while they're drowsy but awake. Repeat as needed.
Best for: Very young babies or those who need more hands-on comfort.
Before You Begin: Setting Up for Success
Create the Right Sleep Environment
- Temperature: Keep the room between 18-20°C
- Darkness: Use blackout curtains or blinds
- White noise: Consider a white noise machine to block household sounds
- Safe sleep: Follow Red Nose safe sleep guidelines
Establish a Consistent Bedtime Routine
A predictable routine helps signal to your baby that sleep is coming. A typical routine might include:
- Bath time
- Massage with gentle lotion
- Putting on pyjamas and sleep bag
- Final feed in a dimly lit room
- Story or lullaby
- Into the cot drowsy but awake
Common Challenges and Solutions
My Baby Cries for Hours
If crying persists beyond what feels manageable, consider whether your baby is truly ready for sleep training, ensure all needs are met (hunger, comfort, illness), and consider trying a gentler approach.
It Worked for a Week, Then Stopped
Regressions are normal! Sleep can be disrupted by teething, developmental leaps, illness, or travel. Stay consistent with your approach, and things usually settle within a week or two.
My Partner and I Disagree on Methods
It's crucial both parents are on the same page. Discuss your values, concerns, and goals before starting. You may need to compromise on a middle-ground approach.
Australian Resources and Support
If you're struggling with your baby's sleep, consider reaching out to:
- Maternal and Child Health Nurses: Free advice through your local council
- Tresillian or Karitane: Sleep schools offering residential and day programs
- Private Sleep Consultants: For personalised, one-on-one support
- Red Nose: For safe sleep information
Remember: There's No One "Right" Way
Every family is different, and what works for one may not work for another. Some babies take to sleep training quickly, while others need more time and patience. Trust your instincts, be consistent with whichever approach you choose, and don't hesitate to seek professional support if you need it.
Sleep training isn't about perfectionâit's about progress. Even small improvements in your baby's sleep can make a big difference to your family's wellbeing.