All About the Cry-It-Out Method for Sleep Training
Having trouble getting a good night's sleep? The cry-it-out method (CIO)—sometimes called the extinction method—might be one of those sleep-training techniques you've come across. Its goal is to teach babies to doze off on their own. It's not a one-size-fits-all solution, and experts have varying opinions on its use. Remember, there are numerous sleep-training methods out there, and crying it out is just one of them.
What Is the Cry-It-Out (CIO) Sleep Training Method for Babies?
The cry-it-out (CIO) sleep training method, often called the extinction method, involves letting your baby learn to self-soothe to sleep after their basic needs are met, like being fed and having a clean diaper. You simply leave your baby to 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; it 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 when 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, 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 cry-it-out method when it comes to sleep training.
| Tip Habit change takes time, no matter which sleep training approach you choose. It requires 100% consistency for 2-3 weeks to start to see results. Start with a hands-on approach like 'pick up and put down,' and if needed, gradually move to methods with less involvement, such as the Ferber method or cry-it-out. |
CIO, Ferber, Pick-Up/Put-Down Methods: What’s the Difference?
Sleep-training methods can range from those where parents are hands-off to those requiring lots of parental involvement. This table gives you an idea of how to compare some of the different methods, for example, Ferber vs. benefits of the cry-it-out method.Here we compare just three in a range of methods to help your child learn to fall asleep:
| Sleep-Training Method | CIO | Ferber | Pick-Up/Put-Down |
|---|---|---|---|
Parental Involvement | None | Moderate | High |
Description | Allows your baby the space to self-soothe. |
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Best For |
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Considerations |
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How long it takes* | 3-4 days for initial results | 7-10 days for initial results | 14-21+ days for initial results |
*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?
What is the best cry-it-out method age? Pediatricians advise waiting until your baby is at least 16 weeks old and weighs 14 pounds before starting sleep training, including the cry-it-out method. 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 the 4-month age range.
Before about 4 months of age, your baby’s circadian rhythm is still maturing. They’re working on understanding the difference between day and night, and feeding still takes priority over sleep. As your little one works to adjust to life outside of the womb, their sleep is very disorganized, and sleep training is not only unnecessary, but it also won’t be effective.
So it goes without saying that you shouldn’t let a newborn cry it out. In fact, the best thing you can do when it comes to sleep is to get sleep fundamentals right.
| Tip Make sure you've got the sleep basics down: stick to age-appropriate nap times, keep a regular routine, and set up a cozy sleep space. These steps can really help improve your baby's sleep. If you're still considering sleep training, it's a good idea to talk to your healthcare provider first. |
As a sleep consultant, I recommend starting sleep training no earlier than 16 weeks. While there's no strict timeline, many babies don't face sleep issues until later. Starting too soon can hinder your chances of success if your baby is struggling with sleep.
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 temperature at 68 to 72°F
Following a consistent bedtime routine
Following age-appropriate wake windows and a sleep rhythm that fits your baby
Placing your baby down when calm but still awake
Using sleepy cues to help know when your baby is tired and ready to sleep.
Is Your Baby Ready for Sleep Training with the CIO Method?
Remember that every baby and situation is different, so instead of asking if they’re ready to sleep train with the cry-it-out method, consider if they’re ready for sleep training overall and make sure you have all of the fundamentals in place. If your baby isn’t on the right schedule, getting them to sleep can be a real challenge, no matter the approach. So, be flexible and tweak your plans to suit your baby's unique needs.
If your baby is finding it hard to sleep, it might be time to adjust your nap schedule or find a better balance between day and night rest.
Signs that your baby may need 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 up 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 helps to encourage 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, whether it's the Cry it out method or another approach, 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)/Extinction Method
Before diving into sleep training, it's crucial to lay the groundwork. Establishing a plan is as important as sticking to the method itself. Here are some essential steps to follow before starting the cry-it-out method approach.
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’re all on the same page, then agree on when to start implementing your cry-it-out sleep training schedule. A good idea is to start 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 . Establishing a simple set of steps to follow in the same order each night can help your baby wind down for sleep, understand what to expect, and recognize that it’s time to go to bed. It's essential to feed your baby before you begin the bedtime routine, and make sure to complete the 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.
How to Implement the Cry-It-Out Method
With everything set and a decision made on when to start, you're ready to begin your baby's cry-it-out sleep training using these steps:
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:
Feeding
Bath
Fresh diaper
Pyjamas.
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 a light touch to calm them, but try to avoid picking them up.
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 behaviour that needs to take place.
What if the protesting is extreme? Even if the crying seems intense, as long as they're safe on the monitor, it's best to stay out of the room to let the cry-it-out method work its magic.
How long should 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. When following the CIO method, it’s important not to put a time limit on it (that’s a different sleep-training approach). Once you enter the room, the method resets all over again, and your baby may have just needed another five minutes to settle down.
If your baby wakes at night and they’re still feeding. Establish times when you feed your baby and enter the room to feed as soon as they protest, leaving again and following steps 2-5.
If your baby wakes at night and no longer feeds overnight. With this method, you would not enter the room.
Remember, by being consistent and patient, you’re giving the cry-it-out technique the best chance to be effective and your baby the best chance at learning how to become a strong, independent sleeper.
| Tip If you struggle to hear the protesting, try swapping with your partner and taking a walk to clear your head. |
How Long Should You Let Your Baby Cry It Out?
As we mentioned earlier, the cry-it-out (CIO) method involves allowing your baby to cry until they fall asleep. Rest assured, they’ll eventually doze off. Babies can cry for varying lengths of time; some might settle after 25 minutes, while others could take over an hour. Don't set a timer for the CIO method, as it changes the approach to sleep training. If you go in to check, it starts the process over, so give them a bit more time to settle.
Should You Let Your Baby Cry It Out for Naps?
If you’ve decided to use the cry-it-out technique during nighttime sleep, you can also implement it for naps to maintain a consistent routine for your baby. Once nighttime cry-it-out has begun, try incorporating the same method for naptime after 2 to 3 weeks. At this point, your baby may have learned some self-soothing skills during their nighttime sleep training.
Naps are often trickier than nighttime sleep, and it’s normal for some babies to cry through a full nap without sleeping for the first few days. If there’s no improvement after about a week, you might consider adjusting your approach.
Keeping a consistent pre-nap routine, using sleep cues like white noise and a dark room, and starting with the first nap of the day can all support your baby's ability to self-soothe during naps.
Not sure where to start with sleep training? Try our free sleep assessment to get a customized plan that helps tackle your baby's sleep issues head-on.
Is It Bad to Let a Baby Cry It Out?
You're not the only one out there asking this exact question; many parents worry and wonder if the cry-it-out method is bad or harmful for their baby. The cons of the cry-it-out method can weigh heavily on a parent's mind, leading to concerns about its impact on their little one. It might give you peace of mind to know that it is OK to let your baby cry; it doesn't harm them, and in the context of the cry it out method and attachment, it can be a part of healthy development. In fact, short periods of crying can be helpful for babies as they learn self-soothing techniques, which can strengthen their attachment over time.
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 that has you slowly wean away your support while remaining physically present and responding to your baby’s cries.
If you’re unsure about the CIO method, 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.
FAQs at a Glance
If you're using the cry-it-out approach, the idea is to allow your baby to cry themselves to sleep. This means there's no set limit on how long they should cry. On the first night, babies might cry the most, but by the third or fourth night, it's usually much less, and by a week, most babies have settled in without much fuss. If your baby ever sounds in pain, then it’s best to check in.
The Bottom Line
The cry-it-out method is just one sleep-training strategy. Prepare your baby for bedtime, then allow them to cry themselves to sleep without stepping in, unless they need feeding, a diaper change, or their safety is at risk. Whether this is the right technique for you and your family is up to you to decide!
For effective sleep training, it's best to wait until your baby is at least 4 months old and ready to learn how to self-soothe. 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. Establishing a soothing bedtime routine can help your baby learn to fall asleep on their own, reducing tears and promoting peaceful sleep.
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 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, and 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!
Check out the Smart Sleep Coach by Pampers™ app for dedicated sleep tips, expert training, and tracking tools for getting your little one into a peaceful sleep routine.
