The Chair Method of Sleep Training: A Step-by-Step Guide to Better Sleep
The Chair Method is a gradual sleep training approach that helps your baby learn to fall asleep independently, while you stay close by for comfort and support.
On Night 1, you sit right next to the crib or bed, occasionally repeating a calming phrase like “I love you, it’s time to sleep” so your child knows you’re there. Each night you’ll move your chair further from your child towards the door and continue to minimize how much verbal support you give. By Night 4-6, you’ve moved to the middle of the room. By Night 7-10, you’re out of the room, and your child is falling asleep on their own (or at least, that’s the goal! Timelines vary depending on your child’s pre-existing sleep skills).
This method works well for babies around 6 months and older who are ready for sleep training, for toddlers new to a bed, and for parents looking for a middle ground between cry-it-out and constant soothing.
In this guide, you’ll learn exactly how to use the Chair Method, step-by-step, to help your baby sleep through the night with less stress for everyone.
How does the Chair Method Work?
This method helps your child develop self-soothing skills while still feeling a sense of security from your nearby presence. You are essentially fading back how much support you are giving each night and slowly teaching independence!
Here’s a simple breakdown of how to use the Chair Method of sleep training step-by-step:
Nights 1-3
Place a chair right beside the crib or bed.
Use a soothing mantra (“It’s time to rest your body /shhh shhh or / I love you”), but avoid picking them up.
Let your child fall asleep on their own, offering minimal comfort.
Tip: If your child is used to falling asleep in your arms you can offer a reassuring hand on their stomach or chest before working towards less intervention
Nights 4-6
Move the chair to the middle of the room.
Be present but reduce physical and verbal interaction.
Allow your child to practice more self-soothing.
If your toddler is in a bed and is coming to you chairside, motion with a hand and prompt them back to bed
Nights 7-9
Shift the chair closer to the doorway.
Stay calm and consistent.
At this point, your child should be needing less and less reassurance, meaning they’re starting to fall asleep independently.
Night 10+
Move the chair out of the room.
Continue monitoring but give your baby space to master independent sleep fully.
At this point you can pivot to The Check and Console Method, a nice graduation step from The Chair Method.
This gradual process fosters a sense of security while helping your baby adjust at their own pace.
Who is the Chair Method Best For?
If you've been tiptoeing around the crib like a ninja, laying with your toddler each night, or spending hours rocking your little one, the Chair Method might be your perfect middle ground! It’s a gentle but effective way to help your child learn to self-soothe and develop independent sleep habits.
Overall, The Chair Method is ideal for parents who:
Want a gradual but structured sleep training approach.
Prefer to stay close while encouraging self-soothing.
Have a low cry tolerance and find “cry-it-out” too overwhelming.
Have babies who benefit from visual reassurance but can handle minimal intervention.
Are patient and can commit to a gradual method.
Tips for Chair Method Success
Be Consistent: Stick to the plan. Consistency helps your child understand the new routine.
Create a Comforting Sleep Environment: Dimmed light and white noise can make a huge difference. Give them a familiar nighttime routine.
Practice Gradual Intervals: Move your chair farther away every few nights as they develop more independence.
Stay Calm & Reassuring: Your energy matters. A calm demeanour helps your baby feel safe.
Flexibility is Key: Every child is different. Adjust as needed while keeping the end goal in mind.
If you’re feeling unsure, remind yourself that being nearby and consistent is often all the reassurance your little one needs. Over time, they’ll build the confidence to fall asleep independently, and you'll both enjoy more restful nights.
What are Some Common Challenges & Solutions For Chair Method?
The Chair Method is gradual and supportive, but like any sleep training method, challenges are to be expected!
Here are some common challenges parents face, and how to handle them:
1. Baby cries more when you’re nearby
Some infants and toddlers may get frustrated seeing you but not receiving direct comfort. Try reducing eye contact or interactions and slowly increasing distance. You can also try using a soothing mantra, like "Rest your body, it’s time to sleep," to reassure them without overstimulating.
2. Struggling to fall asleep
If your child has trouble settling, consider revisiting nap schedules. An overtired or undertired baby may find it harder to wind down. Ensure the sleep environment is calming: dim lights, white noise, and a consistent bedtime routine can help ease the process.
3. Progress feels slow
The Chair Method is gradual by design. Some babies take longer to adjust. Stay patient and celebrate small wins, like shorter crying spells or longer sleep stretches. Remember, consistency is the key.
4. Parental frustration
It can be tough watching your baby struggle. Take deep breaths and remind yourself that you’re offering them the gift of independent sleep, a skill that lasts a lifetime. If it gets overwhelming, tag in a partner or support system for a break.
5. Regression after progress
Sometimes, children may suddenly start struggling again due to teething, illness, or developmental leaps. If this happens, stick to the method but offer extra comfort when needed. These phases are temporary.
6. Child falls asleep but wakes frequently
If your baby is falling asleep but wakes up multiple times during the night, ensure they’re not dependent on your presence to fall back asleep. Gradually extend the time before responding to wake-ups, helping them learn to self-soothe.
7. Difficulty with consistency
Life happens: travel, illness, or changes in routine can make it hard to stick to the method. Return to the last successful step when disruptions occur and move forward from there. The testament of true sleep skills will be your child’s ability to adapt when conditions are less than ideal!
Remember:
The Chair Method is a gradual journey toward better sleep, helping your baby gain confidence while knowing you’re right there. With time, patience, and a little flexibility, you’ll enjoy restful nights in no time!
Can you use The Chair Method for naps?
Sleep is sleep! The Chair Method isn’t just a tool for bedtime, it can be used to address overnight wakeups and naptime struggles as well! Pick up where you left off by keeping the chair in the same position throughout the day/after your child has gone to sleep for the evening. This way you keep the level of support consistent across naps, bedtime, and overnight wake ups!
Final Thoughts
Sleep training isn’t always easy, but with the Chair Method you can give your little one the gift of independent sleep while staying close and connected. Remember, every baby is different, and progress might be gradual, but those predictable nights are coming.
Be kind to yourself, stay patient, and celebrate the small wins along the way. Plus, we’re always here to help if things get tricky! Book a complimentary consultation call today, and we can chat about if The Chair Method is right for you!
Meg O'Leary is an Infant and Child Sleep Expert and the founder of A Restful Night. Based in Westchester County, NY, she leads a team of certified sleep coaches to provide virtual support to families across the US and around the world.
