Sleep training is a valuable process that helps your baby develop healthy, independent sleep habits. While formal sleep training often begins around 16 weeks, there are proactive steps you can take when your baby is 3 months old to set the stage for success. Keep reading as we walk you through key preparations to ensure your baby is ready to thrive during sleep training.
Transitioning Out of the Swaddle
As your baby approaches 3 to 4 months, they may begin showing signs of rolling. To prepare for sleep training, it’s crucial to transition out of the swaddle for safety reasons. Consider moving to a sleep sack or a transitional product like the Merlin Sleep Suit. These options provide comfort while allowing for safe movement during sleep. Keep in mind that having access to hands and being able to change body position are key factors in self-soothing. You will want to give your baby access to those!
Introducing the Crib for Morning Naps
To help your baby get acclimated to their crib, start with the morning nap. This is often the easiest nap of the day to tackle, as babies are less overtired and more willing to settle. In addition, they have sleepy hormones leftover from the night and will accept this nap mor consistently. Gradually work toward having more naps in the crib as your baby becomes comfortable. Even a 30 minute nap in the crib is better than not having any exposure to it at all!
When to Start Darkening the Room for your Baby’s Naps
Create an optimal sleep environment by darkening the room for naps. At 3 months you’re your baby is upcoming the 4-month sleep regression and is working on establishing their cardician rhythm and production of sleep hormones. Blackout curtains can help block out sunlight and signal to your baby that it’s time to sleep. A dark room also promotes longer and more restful naps, which are essential for your baby’s growth and development. Providing a dark environment is not crucial to good naps, but for many, especially twins a dark room is beneficial to create a boring, cool and dark space to take a nap.
Following Age-Appropriate Wake Windows
At 3 months old, your baby’s wake windows are approximately 90 minutes. Pay close attention to their sleepy cues, such as rubbing their eyes or becoming fussy, and aim to put them down before they become overtired. It’s a tricky business as baby’s are naturally fussy and become bored which can read as tired cues. They are also eating often so cues may be misinterpreted. Starting your baby out on an Eat/Wake/Sleep schedule every morning will better help you decipher their sleep cues.
Consistently following wake windows can prevent sleep struggles and make naps more predictable.
Sample Sleep Schedule for a 3-Month-Old
Here’s an example of what your baby’s day might look like:
7:00 AM: Wake up and feed
8:30 AM: Morning nap
10:00 AM: Wake up and feed
11:30 AM: Mid-morning nap
1:00 PM: Wake up and feed
2:30 PM: Afternoon nap
4:00 PM: Wake up and feed
5:30 PM: Short evening catnap
6:00 PM: Wake up and feed
7:00 PM: Bedtime routine and final feed
7:30/8:00 PM: Bedtime
Prioritizing Full Daytime Feeds
Ensuring your baby gets full feeds during the day is essential for reducing night wakings due to hunger or reverse cycling. Encourage your baby to take in as much as they need at each feeding and avoid grazing habits. Full daytime feeds will help support longer stretches of sleep at night and at nap time.
Incorporating a Sound Machine for your 3-Month Old
White noise is a powerful tool for soothing your baby and masking household sounds. Use a white noise machine during naps and nighttime sleep to create a consistent and calming environment. White noise, pink noise and brown noise are the suggested noises to use according to research.
Why Sleep Training Before the 4-Month Sleep Regression Is Beneficial
Beginning sleep training before the 4-month sleep regression can be a game-changer. And for many parents, who have returned to work already or are parenting twins or multiples, going about it early is okay.
By introducing self-soothing skills early, your baby will be better equipped to navigate this developmental milestone. Instead of a period of intense sleep struggles, you may find the regression easier to manage. In addition, teething, sickness or travel don’t have to feel like monumental setbacks with your baby’s sleep.
Sleep training is a journey that requires preparation and consistency. By following these steps, you can set your baby up for success and help them build the skills they need to sleep well. Remember, every baby is different, so be patient and adjust to their unique needs.
Wondering how to get started? Download our FREE baby sleep guide now!
This blog was written by Lindsay Loring, Certified Pediatric Sleep Consultant, and founder of Tweet Dreamzz Sleep Consulting. I
f you have questions or need personalized support, don’t hesitate to reach out to me at lindsay@tweetdreamzz.com
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