Interested in learning more
about chair method sleep training and how it works? You’re in luck, because
this article explores the ins and outs of the chair method of sleep training,
explains how sleep training works in general, and illuminates how you can help
train your baby’s naps, too!
IN THIS ARTICLE:
If you’re interested in
sleep training with the Chair Method and would like more step-by-step support, check
out the Smart Sleep Coach by Pampers™. This powerful app works by first
fine tuning your baby’s sleep fundamentals and then guiding you step-by-step through
how to sleep train using the Chair method and others – depending on what will
best suit your baby and you!
When
Can I Start Sleep Training My Baby Using the Chair Method?
The best time to start
sleep training your baby is
at
4 months
.
Sleep training at four months is best for babies because:
- 1.Your baby’s
circadian rhythm is fully mature around 4 months. So biologically they are able
to better consolidate sleeps and adapt to new sleep habits.
- 2.Your baby begins to
recognize patterns around 4 months, an essential skill for sleep training
because sleep training requires habit-forming routines. This developmental leap
often coincides with the
4-month sleep
regression
.
- 3.By this point most
babies have gained enough weight that they can sleep for longer periods. You want
to wait until your baby is at least 12 lbs. before you start sleep training and
get the all clear from your pediatrician.
How To
Prepare for Sleep Training:
While
sleep
training
proper waits until your baby is 4 months or older, you can – and should - start
laying the groundwork ahead of time.
You can prepare for sleep
training your baby by:
Following
a developmentally appropriate schedule:
Baby’s are creatures of
habit, and you can best support
healthy
sleep habits
by
following an age appropriate sleep schedule, with the right number of naps and
an early bedtime.
Creating a sleep-nourishing environment:
Babies are very sensitive
to their environment – even a little bit of noise and especially a little bit
of light can disrupt their sleep. To help your baby sleep best, we suggest
purchasing or borrowing the following:
- Blackout curtains
to block out light
- Sound machines to
block out sounds – and soothe in other ways, too.
- Temperature control
to make sure the room is between 68-72 °F – the best temperature for babies to
sleep. (We understand this is not always possible. Click here for
more tips on how to
help your baby sleep through the night
.)
Following a calming bedtime routine
consistently:
Calming, consistent bedtime
routines are the cornerstone of sleep coaching for two reasons:
- Bedtime routines
settle your baby’s mind and body before bed.
- Bedtime routines
create a positive habit – through the repetition, your baby learns that the
routine precedes sleep. This then “cues” your baby’s innate sleep drive,
helping usher them toward a restful sleep.
Again, bedtime routines
won’t be truly effective until around 4 months but starting early will make it
that much easier to embark on your sleep training journey. Plus, it gets
you
into the habit, as well.
What
is the Chair Method of Sleep Training?
The chair method is a
gentle method is sleep training in which you gradually and gently wean your
baby from your presence as they fall asleep. This teaches them to fall asleep
independently.
It is important to remember
that even though it is a gentle approach, that doesn’t mean your baby won’t
protest or cry during this sleep transition. However, the chair method means
that you are present until they fall asleep and for some parents that element
of support is really important.
So, how does the chair
method work: you start the chair method by placing a chair near your baby’s
crib and sitting there if your baby cries out. Each successive night you move
the chair a bit further away until you’re out of the room completely.
Also known as the camping
out method, the chair sleep training method is a great option for babies who
struggle to fall asleep alone.
How Do
I Do the Chair Sleep Training Method?
Here are step-by-step
instructions for the chair method of sleep training:
- 1.Perform your baby’s
bedtime routine
- 2.Put your baby on
their back in bed when they’re drowsy but awake: Avoid cradling, rocking, or
feeding to sleep.
- 3.Say “Good night!”
and leave the room
- 4.If your baby cries,
return to the room, sit in the chair (for the first night it should be 1 foot
from their crib) and offer soft, calm verbal reassurances until your baby
calms. Note: Avoid stroking your baby or picking them up, as this may stimulate
and/or create a sleep crutch.
- 5.When your baby
settles, leave the room.
- 6.If your baby cries
out again, return to the chair.
If you’re looking for help with sleep training using the Chair
Method, download
The Smart Sleep
Coach by Pampers™
app it will help you get all of the sleep
fundamentals in place all while guiding you step by step through sleep
training, using a method that best suits your baby and your family.
Chair Method Night 2:
For your second night of
using the chair method for sleep coaching, move your chair back another foot
and repeat the process as you did on night 1: leave the room and reenter only
if your baby cries out.
On night 3, you move your
chair another foot, then another foot the next night, and so on – until your
chair is in the hallway and your baby is falling asleep independently.
What
if the Chair Method Doesn’t Work?
Some babies will become
more active or awake in their parents or caretakers’ presence. If you notice
your little one’s protesting seems to escalate when you use the chair method,
you should try
another
sleep training method
.
This is why using the Smart Sleep Coach by Pampers™ app is so helpful, it will customize a sleep training
method and plan that will work best for you and your little one.
How
Long Does the Chair Method Take?
Every baby is unique, and
the chair method can be a more time intensive method of sleep training, but on
average the chair method takes 2-3 weeks when delivered consistently.
Can I
Use the Chair Method for Nap Training?
Yes, you can definitely use
the chair method for naps,
but it may not be as effective. Nap time is
by nature very short and your baby’s sleep drive during the day is always much
lower than it is at night – so often this approach to slepe training can eb
problematic at nap time.
If your baby tends to
settle pretty fast when you’re in the room, then by all means use the chair
method while nap training.
Can I
Use the Chair Method to Sleep Train a Toddler?
You
can use the
chair method to sleep train a toddler, but keep in mind that a toddler,
especially if they’re older, may be more vocal in their sleep protests and/or
try to talk with you if you use the chair method. A more hands-off approach
like CIO may be best here.
What
if The Chair Method Doesn’t Work?
Every baby is different and
not all methods will work on all babies. If you’ve tried the chair method and
it’s not helping your baby, you may want to try a more hands-off approach like
Ferber.
The Smart Sleep Coach by Pampers™ can help you determine the best sleep coaching method
for your little one – simply enter some basic information about their sleep
habits and your preferences, and this groundbreaking app will do the rest. You
can start by taking your
free sleep assessment test today!
How
Long Does Sleep Training Take?
Initial results for sleep training
with the chair method can take about 7 days. However, sleep training is a
process that requires 100% consistency and may take a few weeks to fully
resolve sleep. Also, since your baby’s sleep evolves as they grow you may need
to revisit sleep training more than once. For example, in addition to dropping
naps, your baby will likely experience
sleep
regressions
–
both of which are completely normal and harmless parts of their development.
Fear not, the Smart Sleep Coach by Pampers™ will be with you every step of the way!
That may sound like a lot
of work, but sleep training will without a doubt lead to more restful nights
for your baby, and you. Plus, sleep training has incredible health benefits for
your baby.
How
Does Sleep Training Help My Baby?
In addition to teaching
your baby how to fall asleep independently and stay asleep for longer, thus
helping them grow and meet their developmental milestones, sleep training has
long-term health benefits for babies, including:
- Improved emotional balance
- Stronger learning and cognitive skills
- Less obesity
For more on the benefits of
sleep coaching, read our piece:
How
Sleep Training Sets Your Baby Up for Success
.
Can My
Partner and I Trade When Sleep Coaching?
Yes, you can trade but just
not during the same shift– that is, you take one shift and stay in the chair
until your baby is asleep, your partner can take the next shift– but it’s best
not to switch on the same shift. That is, don’t have one partner start a shift
sitting on the chair and then the other partner take over mid shift – you can
only switch once your baby has fallen asleep.
For more insights and
guidance into the sleep training journey, download the Smart
Sleep Coach by Pampers™. Already
this easy-to-use app has helped hundreds of parents successfully teach their
babies to fall asleep independently and stay asleep for longer periods – and we
know it can do the same for you!
FAQs:
What is sleep training with the chair method?
The chair method of sleep training
gradually weans your baby off of your presence as they fall asleep by having
you move your “comfort chair” further from their crib each night. This teaches
your baby how to fall asleep independently.
Does the chair method take a long time?
One of the gentlest methods
of sleep coaching, the chair method can take a few weeks. Compared to more hands
off sleep training methods, the chair method takes a bit longer.
Is it good to stay in the room when sleep training?
Every baby is unique and
respond differently to the various sleep training methods. Some babies will
really love the chair method – a parents’ presence helps calm them – but other
babies may become too excited or stimulated by their parent being there while
they try to fall asleep. If you try the chair method and your baby becomes too
stimulated, try a different sleep training method.
How do I know it’s time to sleep train my baby?
Your baby can be sleep trained
if they meet 3 criteria: they’re 3-4 months or older; they’re 12 lbs. or more,
and you’ve spoken to your pediatrician.
Sources:
“Sleep Training,”
Pediatric
Annals
.
“Development of infant and
toddler sleep patterns: real-world data from a mobile application,”
Journal
of Sleep Research
.
“Study links irregular
sleep patterns to metabolic disorders,”
National
Institutes of Health
.
Disclaimer:
How We Wrote This Article
The
information in this article is based on the expert advice found in trusted
medical and government sources, such as the American Academy of Pediatrics and
the American College of Obstetricians and Gynecologists. You can find a full
list of sources used for this article below. The content on this page should
not replace professional medical advice. Always consult medical professionals
for full diagnosis and treatment.