Fading Sleep Training: How to Implement It Step-by-Step

If you're looking for a gentle way to adjust your baby's sleep schedule, try fading sleep training. Fading sleep training is a method that follows your baby's natural sleep/wake cycle and gradually shifts their bedtime earlier or later until you reach your desired time. This can help your baby fall asleep faster and reduce their night wakings.

Fading sleep training can be a good option for some parents and babies who prefer a more gradual and flexible approach to sleep training. It can also work well for older babies and children who have a late bedtime or wake up too early.

In this blog post, we'll explain how to implement fading sleep training step by step and what are the main goals of this method. We'll also share some tips and tricks to make fading sleep training easier and more effective for you and your baby.

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What is Fading Sleep Training?

Fading sleep training is a gentle technique that aims to adjust a baby's sleep schedule according to their natural circadian rhythm. It can help babies who have trouble falling asleep at an early bedtime or who wake up too often during the night. The idea is to find out when the baby naturally falls asleep and then gradually move their bedtime earlier by 15 minutes every one or two nights until the desired bedtime is reached.

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For example, if a baby usually falls asleep at 9 p.m. but the parents want them to sleep at 7:30 p.m., they would start by putting the baby down at 9:30 p.m. (this will make them more tired and ready for sleep) and then move it up by 15 minutes every night until they reach 7:30 p.m. Fading sleep training can be combined with other methods that teach babies how to self-soothe, such as the Ferber method or cry it out. Research suggests that fading sleep training can reduce the time it takes for babies to fall asleep and the number of times they wake up at night.

How to Apply Fading Sleep Training in Practice?

Fading sleep training is a gentle method that involves gradually reducing the amount of assistance you give your baby to fall asleep. The goal is to help your baby learn to self-soothe and fall asleep independently, without relying on rocking, nursing, or other sleep associations. Here are some steps you can follow to implement fading sleep training:

Figure out your baby's natural bedtime. This is the time when they usually fall asleep without much fuss or help from you. You can keep a log of their sleep times for a few days or use a baby monitor to check on them. If your baby doesn't fall asleep within 15 minutes of putting them in their bed, take them out and play with them for 30 minutes before trying again.
Set a temporary bedtime that is 30 minutes later than their natural bedtime. For example, if your baby usually falls asleep at 8:30 p.m., you'll put them to bed at 9 p.m. This will make them more tired and ready for sleep.
Gradually move their bedtime earlier by 15 minutes every one or two nights until you reach your desired bedtime. For example, if you want your baby to go to bed at 7:30 p.m., you'll move their bedtime from 9 p.m. to 8:45 p.m., then to 8:30 p.m., and so on until you get there. You can also use an alarm clock or a timer to remind yourself of the new bedtime each night.
Be consistent and patient with this method. It may take several weeks for your baby to adjust to their new schedule and learn to fall asleep on their own. If your baby still needs some help from you at bedtime, such as rocking or nursing, you can try combining fading with another method that reduces the amount of time or contacts you have with them at night. For example, you can use the Ferber method, which involves checking on your baby at increasing intervals until they fall asleep.

Fading sleep training is not a one-size-fits-all approach so feel free to modify it as needed for your unique situation. The key is to be consistent, flexible, and supportive of your baby's natural development.

Fading Sleep Training Benefits and Challenges

Fading sleep training is a gentle way of adjusting your baby's bedtime to match their natural sleep cycle. It can help your baby fall asleep faster, sleep longer, and wake up less often at night. Here are some of the benefits and challenges of fading sleep training for both you and your baby.

Benefits:

Fading sleep training can improve your baby's sleep quality by aligning their bedtime with their internal clock. This can help them feel more rested and refreshed in the morning.
Fading sleep training can teach your baby self-regulation skills by allowing them to learn how to fall asleep on their own without relying on external cues such as rocking or nursing. This can boost their confidence and independence.
Fading sleep training can enhance your baby's attachment security by respecting their needs and signals. By following their lead, you can show them that you trust them and support them in their sleep journey.
Fading sleep training can reduce stress and frustration for both you and your baby by minimizing or avoiding crying. It can also help you avoid overtiredness, which can make it harder for your baby to settle down.

Challenges:

Fading sleep training may take longer than other methods to see results. Depending on your baby's age, temperament, and habits, it may take several weeks of gradual adjustments before you reach your desired bedtime.
Fading sleep training may require consistency and patience from you as a parent. You may need to monitor your baby's cues closely, keep a log of their sleep patterns, and stick to a regular routine.
Fading sleep training may face some setbacks such as regression, illness, teething, or travel. These factors may disrupt your baby's sleep schedule and make it harder for them to adjust to a new bedtime.
Fading sleep training may not work for every baby or family. Some babies may need more guidance or structure than fading provides. Some parents may prefer a more direct or faster approach than fading offers.

Fading sleep training is one of the many options available for helping your baby develop healthy sleeping habits. It has its pros and cons, but ultimately, you know your baby best and what works for them. If you decide to try fading sleep training with your baby, remember to be flexible, gentle, and supportive along the way.

Tips for Successful Fading Sleep Training

Here are some tips on how to make fading sleep training easier and more effective:

Before you start fading sleep training, keep a log of your baby's sleep times for a few days. This will help you determine their natural bedtime, which is when they usually fall asleep without much fussing or crying.
Start by putting your baby to bed 30 minutes later than its natural bedtime. This will ensure that they are sleepy enough to fall asleep quickly. If they don't fall asleep within 15 minutes, take them out of their room and play with them for another 30 minutes before trying again.
Every one or two nights, move your baby's bedtime 15 minutes earlier until you reach your goal bedtime. For example, if you want your baby to go to bed at 7:30 p.m., but they usually fall asleep at 8:30 p.m., start by putting them down at 9 p.m., then gradually move it up by 15 minutes every night (8:45 p.m., 8:30 p.m., etc.) until you get to 7:30 p.m.
Avoid late afternoon naps that can interfere with your baby's nighttime sleep. Try to shift their naptime to earlier in the day, and keep late cat naps short when you can't avoid them.
Learn the cues that indicate that your baby is tired and ready for bed. These may include fussing, eye rubbing, ear pulling, turning their head away from stimulation, yawning, etc. Put your baby to bed as soon as you notice these signs.
Set a consistent bedtime routine that helps your baby wind down and relax before bed. This may include a bath, a massage, a story, a song, etc. Do the same activities in the same order every night so that your baby knows what to expect and associates them with sleep.
Create a comfortable sleeping environment for your baby. Make sure their room is dark, quiet, cool, and cozy. You can use blackout curtains, white noise machines, or fans if needed. You can also give your baby a pacifier or a security object if they find it soothing.
Use positive reinforcement to encourage your baby's progress. Praise them when they fall asleep on their own and stay in their bed all night. You can also use small rewards for older children.
Be patient, flexible, and responsive during fading sleep training. It may take several weeks for this method to work fully, so don't give up too soon. Adjust the timing of bedtime as needed based on how well your baby sleeps each night. Respond promptly if your baby cries or needs comfort during the night; you can use other gentle methods such as checking on them briefly or patting their back if needed[^4^. Fading sleep training is not meant to make your baby cry it out alone.

Fading sleep training can help you and your baby enjoy better quality sleep without much stress or tears. By following these tips and listening to your baby's cues, you can find the optimal bedtime for them and help them develop healthy sleep habits.

Conclusion

In conclusion, fading sleep training is a gentle and effective approach to adjusting your baby’s sleep schedule. By following your baby’s natural sleep/wake cycle and gradually shifting their bedtime earlier or later, you can help them fall asleep faster and reduce night wakings. This method can be a good option for parents and babies who prefer a more gradual and flexible approach to sleep training. With patience and consistency, fading sleep training can help your baby develop healthy sleep habits that will benefit them for years to come.

We hope this blog post has provided you with valuable information about fading sleep training and how to implement it. As you embark on this journey towards better sleep for your baby and your family, we wish you patience, consistency, and success. May fading sleep training bring you and your baby the restful nights you deserve.

FAQs

What is fading sleep training?

Fading sleep training is a gentle technique that aims to adjust a baby’s sleep schedule according to their natural circadian rhythm. It involves gradually shifting their bedtime to earlier or later until the desired time is reached.

How does fading sleep training work?

Fading sleep training works by finding out when the baby naturally falls asleep and then gradually moving their bedtime earlier by 15 minutes every one or two nights until the desired bedtime is reached. This can help babies who have trouble falling asleep at an early bedtime or who wake up too often during the night.

Is fading sleep training effective?

Research suggests that fading sleep training can reduce the time it takes for babies to fall asleep and the number of times they wake up at night. It can be a good option for some parents and babies who prefer a more gradual and flexible approach to sleep training.

Can fading sleep training be combined with other methods?

Yes, fading sleep training can be combined with other methods that teach babies how to self-soothe, such as the Ferber method or cry it out.

How long does it take for fading sleep training to work?

The length of time it takes for fading sleep training to work can vary depending on the individual baby and family. It’s important to be patient and consistent in implementing this method.