Sleep Training Basics: What to Know Before You Start

Sleep training is one of the most confusing and often polarizing topics in parenting. But it doesn’t have to be harsh, rigid, or all-or-nothing. In fact, before you even think about sleep training, there are some key sleep habits and routines I recommend putting in place to support healthy, restful sleep.

As a board-certified pediatrician and mom of three, here’s what I share with families in clinic, and what I’ve used myself.

Start with Realistic Expectations in the Newborn Stage

If your baby is under 2 months old, you don’t need to worry about sleep training yet. These early weeks are all about bonding, building feeding routines, and getting to know your baby’s rhythms.

That said, there’s one sleep tip I do recommend early on:
Focus on full feeds.
Newborns often drift off after just a few minutes of nursing or bottle-feeding. Gently waking them during the feed, using a diaper change, a tickle, or a burp, can help ensure they take a full feed. A full tummy can sometimes lead to longer stretches of sleep.

Learn more about newborn sleep from the American Academy of Pediatrics (AAP)

The 5 Sleep Foundations to Focus on Before Training

Once your baby is a little older, these are the foundational pieces I recommend before considering any type of sleep training method.

1. Build a Calming Bedtime Routine

Babies love consistency. A predictable wind-down routine helps their bodies and brains recognize it’s time to sleep. Keep it simple:

Bath
Pajamas
Feeding
Short book or lullaby
Into the crib

Start around the same time each night and keep the order consistent.

2. Avoid Overtiredness

One of the biggest sleep disruptors is a baby who is too tired. When babies miss the ideal sleep window, they get a surge of cortisol and can have a harder time settling.

Follow age-appropriate wake windows and watch for sleepy cues like rubbing eyes, zoning out, yawning, or fussiness.

You can find a helpful chart of wake windows by age here.

3. Time Bedtime Wisely

Later doesn’t always mean better. In fact, for most babies, an ideal bedtime is between 6:30 and 8:00 pm.

A bedtime that’s too late can make falling asleep harder and lead to more frequent night wakings.

4. Create a Sleep-Friendly Environment

Babies sleep best in a cool, dark, quiet, and safe space.

Room temperature: 68 to 72°F
Dark: Use blackout curtains
Sound: White noise can help mask household noise
Safe sleep surface: A crib or bassinet with a firm, flat mattress and no loose bedding or toys

5. Practice Falling Asleep Independently

Around 2 months, you can begin trying to put your baby down drowsy but awake once in a while. Not every time, and not perfectly. But every small success helps build the skill.

This gentle practice lays the groundwork for later sleep training, if you choose to do it.

What Is Sleep Training, Really?

Sleep training simply means helping your baby learn to fall asleep on their own and sleep for longer stretches. That’s it.

It does not have to involve crying alone for long periods. There are several approaches to sleep training, including:

Ferber method (gradual intervals)
Chair method (stay and gradually fade support)
Pick-up/put-down
Gentle sleep shaping (low-cry or no-cry methods)

You do not need to follow one method by the book. What matters most is having a consistent approach, making sure your baby is developmentally ready, and choosing something that works for your family.

And remember, aside from essential safe sleep practices like placing your baby on their back on a firm sleep surface with no loose items, the rest of your sleep decisions are often about what works for you. There is no single right way to help your baby sleep. Your approach doesn’t have to look like anyone else’s.

There is absolutely no shame in choosing what feels right for your child, your values, and your sleep needs.

When to Start Sleep Training

If your baby has solid sleep foundations and is at least 4 to 6 months old, you can consider a more structured approach if sleep is a challenge and it feels right for your family.

Many pediatric sleep consultants and parenting experts go into detail about how to implement these strategies. I’ll tag a few of my favorites on Instagram for those interested in more personalized guidance.

Final Thoughts from a Pediatrician Mom

Aside from the core tenants of safe sleep, other aspects of how to approach sleep and bedtime with your baby are not one size fits all! You’re not doing it wrong if your baby isn’t sleeping through the night yet. And you’re not failing if you decide to ask for help or try a training method.

Whether your baby is already sleeping well or you’re deep in the trenches of sleep deprivation, my advice is this:

Focus on healthy habits first
Don’t stress about perfection
Give yourself and your baby time to figure it out
Trust that you know your baby best

Sleep Training Basics: What to Know Before You Start