The “Wake to Sleep” Method
Is your baby regularly waking up at 4:30 on the nose every morning? Or perhaps they are only taking 20 minute naps every. Single. Day? Early rising and short naps are among the most common sleep related struggles parents come to me with. These one off events can be quite challenging and change the tone for the day, but when it is happening regularly, day after day, finding a solution for your family becomes paramount for everyone's health and wellbeing.
There are many philosophies and approaches when it comes to resolving your child’s habitual wakings. One of these options is, you guessed it: The “wake to sleep” method.
What is the “wake to sleep” method?
The “wake to sleep” method was first made popular by Tracy Hogg in her book, Secrets of the Baby Whisperer: How to Calm, Connect and Communicate with Your Baby, and is a gentle parenting technique to help your baby extend their stretches of sleep. It is most commonly used for babies who habitually wake before 5:00 am and/or for babies who take very short naps consistently. The idea behind this method is that you are gently (and I mean barely) rousing your baby before their habitual waking so that they are able to transition from one sleep cycle to the next and, in turn, extend their usual stretch of sleep.
When would you try it?
There are two main reasons why you might try the wake to sleep approach:
Your baby is waking consistently after very short naps (usually around 20-40 minutes in length)
Your baby is frequently rising before 5:00 am
I wouldn’t try this unless your baby has been consistently struggling with either of these two areas for at least 3-5 days. Everyone has “off” days, baby’s go through sleep progressions, growth spurts and other developmental milestones that can affect their sleep from day to day. So, if your baby has been showing a consistent pattern for at least 3 days (but typically closer to 5-7), then it might be appropriate to give this method a go.
It is also important to remember that short naps and frequent night wakings are very normal for newborns up to 4 months of age,
and many baby’s past the newborn stage still require that early morning feeding. Consider your baby’s age, health, nutrition and sleep needs before implementing any form of sleep support.
I personally reserve this approach as a sort of last resort for the families that I work with and make sure that all other areas of baby’s sleep hygiene are in order before giving this one a go. So, if you are considering trying this method, do make sure that other areas of your child’s sleep routine are working for everyone (sleep associations, wake windows, sleepy cues, sleep environment etc.).
How does the wake to sleep method work?
How to use the wake to sleep method for early rising:
If baby wakes at a specific time each morning, you will set an alarm for 1 hour before the time that they normally wake. So, if your little one is a 4:30 am riser, you will set your alarm for 3:30.
When your alarm goes off, you will go to baby and gently place your hand on their chest (for very light sleepers, just cracking the door open or hearing your footsteps might be enough to get a little response or stir from them). You are not trying to wake your baby, you are just looking for the slightest response from them like a little stir or sigh (for example, they shouldn’t be opening their eyes, babbling or squirming). If they are in a really deep sleep and are not responding to your touch, wait a minute and try gently touching another part of their body, like their foot or the cheek. This very brief arousal will then allow them to transition to another sleep cycle and (hopefully) enjoy a longer stretch of sleep!
How to use the wake to sleep method for naps:
Go through your usual nap routine and put baby down for their nap
Set an alarm for 5-10 minutes before your baby is due to wake up (so, if your baby sleeps for 25 minutes on the dot, set your timer for 15-20 minutes)
When your alarm goes off, quietly go into their room and gently place your hand on their chest (for very light sleepers, just cracking the door open or hearing your footsteps might be enough to get a little response or stir from them).
You are looking for a tiny response to your touch.
You are not trying to fully wake them, just wake them barely enough that they are able to transition to the next sleep cycle. If they are in a really deep sleep and are not responding to your touch, wait a minute and try gently touching another part of their body, like their foot or the cheek.
What if my baby fully wakes?
If you give this method a go and baby fully wakes, try going in a few minutes earlier for the next nap. This can take some practice and patience to nail the timing, but like any sleep support method, it is important to stick with it for at least a few days. Every baby is different, so don’t be afraid to experiment with your timing until you find what works!
Does the wake to sleep method work?
With all honesty, there is a pretty low success rate with this method,
but it DOES work for some families!
If you have tried everything else, you are ready for a change and you are up to try other methods to help your baby get more sleep, it might be worth a go! As with any change we make with baby’s usual sleep patterns, it is important to be consistent and give it some time to see if it is working for you. With an approach like this one, trying it out and being consistent with it for 3-5 days is typically when most parents see those longer stretches of sleep start to form.
Conclusion
While families with young babies can definitely see success with this method, I typically reserved this approach as a last resort. As a holistic sleep coach, considering every baby’s age, health, temperament, nutritional and sleep needs is the first step in making any sort of changes to the way we help our baby’s sleep. So, before you go out and give the wake to sleep method a try, consider your expectations, if they are appropriate for your unique little love, and if their are other areas that need to be addressed before attempting this method.
Need more support? I am available for 1:1 consultations to help your family get back to sleep! I offer gentle sleep support (no “cry it out” ever!) tailored to your unique needs and goals for your baby and toddler’s sleep. Book a completely free, no obligation sleep assessment!
Sweet dreams,
♡Rhaine
P.S. Tell us in the comments: Have you tried the “wake to sleep” method for short naps or habitual wakings? Share your experience with the other tired families wanting to know! ⬇⬇⬇
