All About the Cry-It-Out Method for Sleep Training

If you're getting ready to start sleep training your little one, you're probably searching for the right way to go about it. The cry-it-out (CIO) method is just one of many sleep training approaches you may have heard about from fellow parents, but it’s not a fit for every baby and family, and experts have mixed opinions on if, or when to use it. With that in mind, it is important to remember that there are many sleep-training methods to consider, and crying it out (also known as the extinction method) is just one.

In this article, Mandy Treeby, our resident Pediatric Sleep Consultant for the Smart Sleep Coach by Pampers™ app, has detailed what this technique is and how it works, so you can stay properly informed as you choose the right method of sleep training that fits best for your family.

What Is the Cry-It-Out (CIO) Sleep Training Method for Babies?

The cry-it-out (CIO) sleep training method is just as it sounds: once your baby’s needs have been met (feeding, clean diaper etc) then you leave your baby cry it out and settle themselves to sleep. Falling asleep independently is a learned skill, babies need to learn how to fall asleep, just like they learn other skills, such as rolling over, crawling, and walking. Much like tummy time, learning to fall asleep can be frustrating, takes time and your little one needs a safe space and enough time to practice. As a parent, it might help to remember this tidbit, no matter which sleep training approach you choose, stay patient through the process, and know it will inevitably take time for your baby to master the skill. 

CIO is a non-parental involvement method, so essentially, you don't enter the room again, once you've put your baby down (of course, knowing you’ve met all their needs), until the next feeding time or it’s time for your baby to get up in the morning. Depending on how your baby is used to falling asleep (being rocked to sleep or fed to sleep, using a pacifier etc), you can expect this change in approach will be met with some protesting – leaving your baby to cry is challenging and emotionally difficult which is often why many families do not choose the CIO method when it comes to sleep training.

If you’re just starting to think about sleep training and don’t know where to begin, you can take this free sleep assessment and get a personalized sleep plan to start working on sleep fundamentals and address your baby’s sleep challenges.

CIO, Ferber, Pick-Up/Put-Down Methods: What’s the Difference?

We can classify sleep-training methods on a sliding scale from no-parental involvement (like CIO) to high parental involvement. This table gives you an idea of how to compare some of the different methods, but this is just three in a range of options to help your child learn to fall asleep:

_{*Every baby is different, so it can be hard to put a time on each method. It also depends on how consistently you have applied the sleep-training method.}

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When Can You Start and Stop the Cry-It-Out Method?

Pediatricians recommend you don’t start sleep training in general, including using the cry-it-out method, until your baby has reached the age of 14 weeks and a weight of 14 pounds. However, keep in mind that higher parental involvement approaches like pick up put down, are often a better fit for families of younger babies in this 3-4 month age range.

Some parents assume sleep training should come much earlier however, during the first 12-16 weeks of life, your baby’s circadian rhythm is still maturing. They are working on understanding the difference between day and night and feeding still takes priority over sleep. As they work to adjust to life outside of the womb,their sleep is very disorganized and sleep training is not only unnecessary but it won’t be effective. So it goes without say, that you shouldn’t let a newborn cry it out. In fact the best thing you can do when it comes to sleep is get sleep fundamentals right.

As a sleep consultant, I find that 16 weeks is the earliest babies are ready to start sleep training. There is no hard and fast rule as to when to start sleep training, many babies never need to go through the process, and some parents don’t experience sleep issues until their baby is 8 months, or even 18 months old. However, if your baby is struggling with sleep I recommend to start sleep training no sooner than 16 weeks of age, any sooner and you hinder your chances of success.

That said, you can start with healthy sleep fundamentals from day one, which include:

• Setting up the sleep space with blackout shades, a sound machine, and having the room 68 to 72°F

• Delivering a consistent bedtime routine

• Following age appropriate wake windows and a sleep rhythm that fits your baby

• Placing baby down when calm but still awake

• Using sleepy cues to help know when your baby is tired and ready to sleep

Is My Baby Ready for Sleep Training with the CIO Method?

Remember that every baby and situation is different, so instead of asking if they are ready to sleep train with the CIO method, I’d consider if they are ready for sleep training overall and make sure you have all of the fundamentals in place. A baby who is on the wrong schedule won’t fall asleep no matter which method you choose to use. With that in mind, you might have to adjust your timeline a bit according to your little one’s specific needs. 

If sleep is a struggle, it could be time for a nap transition or a different balance of day and night sleep. This is where the Smart Sleep Coach by Pampers can really help you with a plan to address your baby’s specific needs. 

Signs that your baby may be letting you know they need some help with sleep include:

• Crying, being fussy, or appearing overtired in the evenings

• Difficulty falling asleep at night and fighting bedtime

• Waking frequently at night and needing help to get back to sleep

• Waking too early in the morning

• Inconsistent naps or taking extra short naps.

• No longer falling asleep as quickly or as easily as they did in the past

• False start bedtimes

• Split nights

Remember, that sleep training is just one part of addressing your baby’s sleep needs, it works to help your little one to learn to fall asleep on their own – but this will only work if sleeps are timed right and you have a consistent bedtime routine. Those sleep fundamentals really are the foundation of improving your baby’s sleep habits. 

As you select the right approach to sleep training for your family, use your best judgment to decide what will work for you. But remember, consistency is everything when it comes to sleep, so once you choose a sleep training method – give it at least 2 weeks before deciding it isn’t a fit for your baby.

And as you prepare for sleep training, check out this video from Mandy, our Pediatric Sleep Coach, so you are set up for success:

How to Do the Cry-It-Out (CIO) or Extinction Method

Preparing to sleep train is almost as essential as consistently delivering the sleep-training method itself. So, before you actually start the CIO method, there are a few important steps you should take:

• Determine your timeline. First, you’ll want to choose when to start the CIO method. Discuss the approach with your partner and other caregivers, so you are all on the same page, then agree on when to start implementing the method. I typically recommend starting on a weekend or when you can fully focus on this effort. It’s also important to have a clear couple of weeks in front of you, with no travel or other interruptions.

• Adjust your baby’s sleep schedule. Make sure your baby is following a developmentally appropriate schedule with the right number of naps at the right times each day and following age appropriate wake windows. As a rough rule of thumb:

  • 4-7 months: three naps (morning, lunchtime, and afternoon)

  • 8-15 months: two naps (morning and lunchtime) 

  • 15 months+: one nap (lunchtime)

• Evaluate your baby’s bedtime. If your baby has been waking frequently, taking short naps, or generally not sleeping well, there’s a good chance you need to adjust bedtime. With solid naps, babies need 12-13 hours between wake up and bedtime, so we always want to keep bedtime flexible! If naps are shorter, you can use an earlier bedtime to help compensate for any lost sleep.

• Establish a bedtime routine. A simple set of steps, done in the same order every night, will help your baby wind down for sleep, know what to expect, and cue them it’s time to snooze. It’s really important to feed your baby before you start your bedtime routine and that you finish the bedtime routine while your baby is still awake.

• Check your baby’s sleep environment. Ensure your baby is sleeping in a room that is:

  • Pitch dark (use blackout shades)

  • Playing white / brown noise at below 50 decibels with the sound machine situated at least 7ft away from your baby.

  • Set at a temperature between 68 and 72°F.

Implementing the CIO Method

Once you have all the above in place, and you’ve decided when to “start sleep training,” and you are absolutely sure you want to proceed with the cry-it-out method, then you can do so using the following steps:

1. Prepare your little one for a good night's sleep. You want to make sure you have met all your baby’s needs and go through the typical bedtime routine calmly and with low/dim light:

   1. Feeding

   2. Bath

   3. Fresh diaper

   4. Pajamas

2. Say goodnight. Kiss and hug your little one to say goodnight and end your bedtime routine. If they start to fuss right away, use soothing words and light touch to calm them, but try to avoid picking them up.

3. Leave the room, closing the door behind you. At this point, it’s very likely (at least for the first few nights) that your baby will start to protest and cry within a few minutes of you leaving the room. This is OK, normal, and expected. You can watch your baby on the video monitor (if that helps) as reassurance. Remember that they are crying because they’re asking you to respond to their wants, such as a hug or to feed, but you’ve already met all their needs. Respond only to needs, not wants. This is important to ensure your baby understands the change in habits and behavior that needs to take place.

4. What if the protesting is extreme? It may sound like crying you have never heard, but as long as you can see that they’re safe on the monitor, it’s best to remain outside the room for the CIO method to work.

5. How long to let a baby cry it out? For the cry-it-out method, you let your baby cry until they fall asleep, and rest assured they will. Some babies may protest for 25 minutes, others 65 minutes, and some even longer. It’s important not to put a time limit on it (that’s a different sleep-training method). Once you enter the room, the method resets all over again, and your baby may have just needed another five minutes to settle down.

6. If your baby wakes at night and they are still feeding – you will establish ok to feed times and enter the room to feed your baby as soon as they protest, leaving again and following steps 2-5.

7. If your baby wakes at night and they no longer feed overnight – with this method, you would not enter the room.

Remember, by being consistent and patient, you’re giving the cry-it-out method the best chance to be effective and your baby the best chance at learning how to become a strong, independent sleeper.

Is It Bad to Let a Baby Cry It Out?

You're not the only one out there asking this exact question; every parent worries and wonders if the cry-it-out method is bad for their baby. It might give you peace of mind to know that it is OK to let your baby cry; it doesn't harm them. In fact, short periods of crying can be helpful for babies. 

Crying is a natural form of communication for babies and can actually aid in processing an active day, settling down, and falling asleep. 

That said, we understand that listening to your baby cry isn't easy and if you have doubts about using this method then trust your instincts and choose a more hands on approach to solving sleep like pick up put down or bedtime routine fading. Babies have many ways to soothe themselves when needed—not just tears, but also sucking on their hand or fingers, rocking their head, or rubbing the bedsheet.

Is There a Modified Version of the Cry-It-Out Method?

There’s no official, modified cry-it-out method, but there are a few alternative sleep-training techniques to consider. But keep in mind that many sleep-training techniques result in at least a few tears and that some methods are more suitable and effective for toddlers and older kids. Learn how to sleep train without crying it out with the following methods:

• Ferber method. As mentioned above, this is a moderate involvement method that involves checking on your baby in gradually increasing increments until they eventually fall asleep.

• Disappearing chair. As your baby starts to fall asleep in their crib, they may be comforted by your presence. This higher involvement method has you sit in a chair in their room, moving it a little further away from the crib each night and, eventually, out of the room completely.

• Pick-up/Put-down. The higher parental involvement method involves you entering the room and picking up your baby each time they protest, placing them back down drowsy, and repeating until they fall asleep.

• Bedtime Routine Fading. This is among the highest of parental involvement methods as it is a super hands on, no-cry approach to sleep training has you slowly wean away your support while remaining physically present and responding to your baby’s cries.

If you’re unsure about CIO it’s better to start with one of these methods and switch to cry-it-out if the alternative is not working well for you and your little one.

Every baby and family is different, so it's best to give any sleep-training method at least two weeks of consistent delivery before switching. As always, be sure to consult your child's healthcare provider if you have additional questions or concerns.

The Bottom Line

The cry-it-out method is just one sleep-training strategy. The framework involves you preparing your baby for the night and letting them cry themselves to sleep without any intervention from you (unless, of course, they need to be fed, diaper changed or are unsafe). Whether this is the right technique for you and your family is up to you to decide! 

The cry-it-out method works best when the timing is right (no earlier than 4 months) and when your baby is fully ready for sleep training. This way, their natural sleep cycle will even out, and they'll start to adopt a more regular pattern and schedule for getting those much-needed Zs. Waiting for the right time and preparing your little one for peaceful snoozes with a calming bedtime routine may help reduce the number of tears as your baby gradually learns to fall asleep independently. 

This article is not intended to suggest you choose the cry-it-out (CIO) method, instead it provides the outline of how it works and when / if it may be a fit for your family. As mentioned earlier in the article, there are other many other sleep-training methods to consider, and it is always better to start with higher parental involvement and switch to lower parental involvement methods, such as cry-it-out (CIO) if a method is not working well for you. Just remember, your baby’s sleep is a journey, there are more than 20 developmental events in the first year alone that impact sleep – be kind to yourself, get the fundamentals right, stay consistent, be patient, and know that you’re doing a great job.