Sleep training is one of those parenting topics that everyone seems to have an opinion about—but what does the actual research say? Is it safe? Is it effective? And what does it really look like when you’re in the thick of it?
In this post, I’ll be breaking down the science-backed benefits of sleep training, comparing the most common methods, and sharing our real-life experience with sleep training. Spoiler: it was a game-changer.
What Is Sleep Training?
Sleep training refers to methods that help your baby learn how to fall asleep—and stay asleep—on their own. While the idea of “training” can sound harsh, it’s really about guiding your child toward healthy, independent sleep habits.
What the Research Says
Contrary to some myths online, sleep training—when done safely and age-appropriately—is not harmful. In fact, several studies have shown that behavioral sleep interventions:
- Help babies fall asleep faster and stay asleep longer
- Improve overall infant mood and daytime behavior
- Reduce stress and improve sleep quality for parents
- Do not cause long-term emotional or psychological harm
One long-term study published in Pediatrics found no negative effects on children’s emotional or behavioral development after sleep training. In fact, mothers in the study experienced lower levels of depression, stress, and anxiety after implementing sleep training.1
A Quick Comparison of Common Methods
Here’s a quick visual overview of the most popular sleep training techniques, their approaches, and what type of support or responsiveness they involve:
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Download the Cheat SheetMy Personal Experience
Sleep training for us began when my son was around 29 weeks (6.5 months) old.
We decided to start sleep training after a conversation with our pediatrician. Our little guy had become so dependent on my husband and I to fall asleep. Be cause of this he was waking constantly throughout the night—and none of us were getting the rest we needed. His pediatrician explained that this type of sleep fragmentation could affect his development if not addressed. Due to his age, she recommended we implement sleep training (specifically the Ferber method).
I was honest—I told her I was worried that letting him cry, even for a little while, would traumatize him. She gently reassured me that wouldn’t happen. She informed us that decades of research show that sleep training, when done appropriately and with love, doesn’t harm babies emotionally or psychologically. In fact, it’s often beneficial because it helps them develop healthy sleep habits, which are crucial for their growth and development. That helped me feel more confident in moving forward. So I decided that I would look into it more on my own.
The method itself was simple in theory (but definitely not easy emotionally): we followed our bedtime routine—bath, feed, and read a book—then laid him in his crib while he was still awake. We turned on his sound machine, turned off the lights, told him “Goodnight, we love you,” and left the room.
How it went for us
That first night? It was rough on my heart. He whined for about 20 minutes, and every part of me wanted to rush in and scoop him up. But I knew this was something we were doing for him, not to him. After a little while, he settled and went to sleep—and stayed asleep the entire night. To be honest I was surprised because I was expecting him to be hysterical but he was rather calm. I was fully expecting him to wake up around 2 AM like he usually did but instead he slept for 10 hours straight.
Night 2? He whined for about 2 minutes… then drifted off and slept for 11 hours straight.
Night 3? No whining at all. Just peaceful sleep from bedtime to morning.
The most surprising part was how easily he adapted. It honestly felt like he was ready and just needed the chance to figure it out. Now that we’re both getting full nights of rest, we’re so much happier—he wakes up well rested and smiling, while I feel more grounded and calm as a mom.
It wasn’t easy to start, but it’s been one of the most empowering decisions we’ve made as a family.
How Do Parents Benefit
Sleep training doesn’t just help babies—it helps moms and dads as well. Studies show that parents who sleep train their babies report better sleep, less stress, and lower rates of postpartum depression.2
Getting consistent, quality sleep has a ripple effect on every part of family life—your mood, your relationship, your ability to show up as the parent you want to be.
How to Choose the Right Method for You
There’s no one-size-fits-all solution. When choosing a method, ask yourself:
- Am I comfortable with some crying, or do I prefer a gentle approach?
- How old is my baby?
- What’s my baby’s temperament like?
- Do I need fast results, or am I okay with a slower, more gradual transition?
- What can I realistically commit to right now?
You know your baby best. Trust your gut, and don’t be afraid to adjust along the way.
Final Thoughts
Sleep training can be emotional, but it doesn’t have to be scary. The research says it’s effective and safe—and there’s a method out there for every parenting style. You may choose a cry-it-out approach. You might prefer a no-tears method. Either way, you’re doing what’s best for your baby. That’s what matters most.
There’s no one-size-fits-all approach to parenting, and sleep training is a deeply personal decision. But if your baby is struggling with sleep and you’re feeling exhausted, overwhelmed, or unsure—it’s okay to consider it. You’re not failing. You’re learning. And you’re doing an incredible job.
Have you tried sleep training? What worked (or didn’t work) for you? Let’s talk about it in the comments or over on Instagram @themillennialmomclub!
Freebie Time 
Want to keep this info handy? Click the link above to grab the printable version of the comparison chart. It’s perfect to stick on your fridge or share with your partner!
Footnotes
1 Hiscock H, Bayer J, Hampton A, Ukoumunne OC, Wake M. Long-term Mother and Child Mental Health Effects of a Population-Based Infant Sleep Intervention: Cluster-Randomized, Controlled Trial. Pediatrics. 2008;122(3):e621-e627.
2 Sleep Foundation. “How Sleep Deprivation Affects Parents.” https://www.sleepfoundation.org/sleep-deprivation/parents
