What Is Bedtime Fading?
Bedtime Fading is a schedule-based technique where you temporarily move bedtime later to match the time your baby actually falls asleep. This builds up sleep pressure so your baby falls asleep quickly and with less protest. Once falling asleep is easy, you gradually shift bedtime earlier in 15-minute increments until you reach your target bedtime.
How to Calculate the Temporary Bedtime
- Track when your baby actually falls asleep (not when you put them in the crib) for 3-5 nights.
- Average those times. If your baby is in bed at 7:00 PM but doesn't fall asleep until 8:15 PM, your temporary bedtime is 8:15 PM.
- For 2-3 nights, put your baby down at 8:15 PM. They should fall asleep within 15 minutes.
- Once they're consistently falling asleep within 15 minutes, move bedtime 15 minutes earlier (to 8:00 PM).
- Repeat: hold the new time for 2-3 nights, then shift 15 minutes earlier.
- Continue until you reach your target bedtime.
Keep wake-up time the same throughout the process, even if bedtime is temporarily later. This builds sleep pressure and strengthens the circadian rhythm.
Combining with Other Methods
Bedtime Fading works especially well as a complement to other sleep training methods. Starting Ferber or CIO with a faded bedtime means your baby has high sleep pressure at put-down, which reduces initial crying. Many sleep consultants recommend a week of Bedtime Fading before starting a more structured method.
When Bedtime Fading Alone Isn't Enough
Bedtime Fading addresses the schedule component of sleep difficulties but doesn't directly teach self-soothing. If your baby falls asleep quickly at the later bedtime but still wakes frequently at night needing help to resettle, you'll likely need to pair Bedtime Fading with a self-soothing method like Ferber or the Chair method.
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