Your path to a full night's sleep.
Each day has one small focus and a clear action. Work through the weeks in order, or jump to the days that match your baby's sleep profile.
Week 1
Foundation
Set the stage for sleep
Pick a consistent wake time
Anchor the day
Start dayDay 2Audit the sleep environment
Make the room boring
Start dayDay 3Track sleep for 24 hours
See the pattern
Start dayDay 4Choose an age-appropriate wake window
Timing matters
Start dayDay 5Create a pre-sleep routine
Signal that sleep is coming
Start dayDay 6Put baby down awake
The skill of falling asleep
Start dayDay 7Rest and observe
No new changes today
Start dayWeek 2
Bedtime
Build a wind-down that works
Set a fixed bedtime
Stop the drift
Start dayDay 9Separate feeding from sleep
Break the feed-to-sleep association
Start dayDay 10Use a consistent sleep phrase
The verbal cue
Start dayDay 11Handle bedtime protests
Stay consistent
Start dayDay 12Watch for overtiredness
Catch the window
Start dayDay 13Add a dream feed
Top off before midnight
Start dayDay 14Rest and reassess bedtime
No new changes today
Start dayWeek 3
Naps
Restore daytime sleep
Nap routine, same room
Naps need cues too
Start dayDay 16Extend the first nap
Morning nap sets the tone
Start dayDay 17Adjust wake windows by nap
Fine-tune the schedule
Start dayDay 18Rescue vs. keep naps
Protect daytime sleep
Start dayDay 19Drop the third nap if ready
Two-nap transition
Start dayDay 20Cap the last nap
Protect bedtime
Start dayDay 21Rest and celebrate nap progress
No new changes today
Start dayWeek 4
Nights
Lengthen stretches and settle early wakes
Pause before responding
Give baby a chance
Start dayDay 23Night weaning gradually
Drop unnecessary feeds
Start dayDay 24Handle early morning wakes
It's still nighttime
Start dayDay 25Check bedtime isn't too late
Earlier bedtimes fix early wakes
Start dayDay 26Use a wake-to-sleep method
Prevent habitual wakes
Start dayDay 27Soothe without picking up
Reduce intervention
Start dayDay 28Rest and review the night log
No new changes today
Start dayWeek 5
Lock it in
Troubleshoot and maintain
Not sure where to start?
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