Congratulations on your two adorable children! Although having twins is undoubtedly a blessing, let's face it—not getting enough sleep can happen very quickly. Battles during the night might feel overpowering, making you question whether calm nights are a thing of the past.
Parents who lack sleep do not panic! This tutorial can help you understand the world of twin sleep training. We'll review safe and practical methods for teaching your kids to sleep independently and stay asleep all night.
If you've ever felt like "bedtime is a nightmare," rest assured—we'll provide solutions to help ease those nighttime struggles.
When can you start sleep training twins?
While there isn't a universally applicable solution, most specialists advise delaying sleep training for twins until they are 4-6 months old. As a result, they acquire a more regular sleep pattern and the capacity to comfort themselves physically.
5 recommendations before twin sleep training
So you've decided to embark on the sleep training journey with your twins. Before diving into specific techniques, here are some crucial steps to prepare for a smooth transition:
1. Talk to your pediatrician: Discuss your sleep training plans with your pediatrician. They can address your concerns and ensure the chosen method suits your twins' needs.
2. Assess your twins' sleep patterns: Keep a sleep log for a few weeks to track your twins' current sleep habits. This will help you identify any inconsistencies and establish a baseline.
3. Choose a sleep training method: There are various methods like pick-up/put-down or Ferber. Research and choose a method that feels comfortable for you and aligns with your pediatrician's advice.
4. Get your support system on board: Explain your plan to anyone who helps care for your twins, like partners, grandparents, or babysitters. Consistency is crucial, so everyone needs to be on the same page.
5. Optimize the sleep environment: Ensure the sleep environment is dark, quiet, and calm (around 68-72°F or 20-22°C).
You can find guidance on how to sleep train twins in the same room here: how to sleep train twins in the same room
Establish a bedtime relaxation activity that signals to your twins that it's time to wind down.
Try it now!
How to start sleep training with twins?
It takes a calculated approach to help your twins conquer the night's mayhem. The following are some practical methods created especially for multiples:
1. Designing a twin-friendly bedtime routine
A calming and consistent bedtime routine is essential for sleep training success, especially when working with twins. Here's how to create a routine that promotes relaxation and prepares your twins for sleep:
we made a blog for you: bedtimes by age
2. Include relaxing massages
A peaceful nighttime routine is necessary for practical sleep training. This video from StoryBook explores the power of touch and shows how giving your twins a soothing massage before bed can help them feel secure and calm, which will help them sleep better.
3. Synchronized sleep schedules
To keep your sleep schedules in sync while managing separate naps and shared nights, try sticking to the same bedtime and wake-up time every day.
Keep naps short and at different times to avoid messing with your nighttime sleep. Make sure your sleeping space is comfy for both of you, and keep talking about what's working and what's not, so everyone gets the rest they need.
Establishing a consistent morning routine for kids can also support this rhythm. In StoryBook, we have all the guides you need:
- Bedtime routine for newborn (0-3 Months)
- Bedtime routine for babies (4 to 11 months)
- Bedtime routine for toddlers (1 to 2 years)
- Bedtime routine for kids (3 to 5 years)
- Bedtime routine for teens (6 to 12 years)
🥰Tip: Maintaining consistency helps both of them sleep better by regulating their internal clocks.
4. Use white noise
A white noise machine might be an effective tool for twins who need help falling asleep. The steady, calming sound can block out outside disturbances like traffic or barking dogs and cover up any noises one twin makes that could wake the other.
Select a mild, ambient white noise noise, such as rain or waves in the ocean.
5. Adaptable sleep training methods
After you've created a peaceful nighttime routine and synchronized sleep rhythms, it's time to look into sleep training techniques. The following well-liked methods can be modified for twins:
“The goal of sleep training is for your baby to be comfortable sleeping for several hours through the night on their own. If they wake up, they’ll learn to self-soothe and fall back asleep.”
💡Sleep Foundation
- Pick up-put down: You can comfort your crying twins with pats or soothing words but avoid don´t picking them up increase the intervals between checks slowly.
- The shuffle: Sit in a chair next to the crib and gradually move further away each night as your twins learn to self-soothe. Offer soothing words and reassurance, but avoid picking them up.
- Stay-in-the-room method: Stay with your twins but avoid picking them up or engaging in playtime. Offer comfort and reassurance through verbal cues or pats on the back.
- Fading method: Gradually decrease your bedtime time with your twins. Start by sitting next to the crib, then gradually move to the doorway, and eventually out of the room.
6. Addressing common sleep issues in twins
There may be setbacks while sleep training twins, even with the best-laid plans.
- Differential sleep needs: One twin might naturally be a better sleeper than the other. Don't get discouraged!
- Sleep regression: Sleep regressions can be triggered by developmental milestones, teething, or illness.
- Separation anxiety: Separation anxiety is common during sleep training.
- Inconsistent sleep patterns: These disruptions can throw off their sleep schedules.
"Although the twins share a special relationship, providing them with individual spaces from an early age, including sleeping, is essential to support their emotional, social and personal development in a balanced and healthy way."
💡Dra. Lorena Koppel
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Twin sleep training tips
Although teaching twins to sleep could seem like a double-edged sword, it is possible with the appropriate strategy. Here are a few more pointers to help you on this journey:
Understanding the individual needs of each twin
Even though they're twins, they might have different sleep needs. One twin might fall asleep easily, while the other might need more time to settle down. It's important to recognize these differences and adapt your approach accordingly.
Involving both caregivers in the sleep training process
Consistency is key when it comes to sleep training. Make sure both caregivers are on the same page about the methods and strategies you're using.
This helps in providing a unified approach, which is crucial for success.
Celebrating milestones in sleep patterns
Don't forget to celebrate small victories! Whether it's sleeping through the night or taking longer naps, acknowledging these milestones can provide motivation and make the challenging nights easier to handle.
“A nightly bedtime routine as a key factor in the promotion of not only healthy sleep but also of broad development and wellbeing in early childhood” 💡NIH
Swaddling newborns
For newborns, especially preemies, swaddling can be very comforting as it mimics the snugness of the womb. Make sure the swaddle is snug but allows for movement of the hips and legs.
Avoiding overtiredness
Overtiredness can make it harder for babies to fall asleep. Watch for signs of sleepiness and start winding down before your twins become overtired. This might mean an earlier bedtime or a quieter activity before bed.
Consistent sleep routines at naps and bedtime
Establishing a consistent routine for naps and bedtime can help set your twins' body clocks to expect sleep at certain times. This routine might include activities like reading a book, dimming the lights, or playing soft music to signal that it's time to wind down.
Early bedtimes
Earlier bedtimes are often beneficial for babies and can prevent overtiredness. It might seem counterintuitive, but putting babies to bed earlier can help them sleep longer and more soundly.
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Written By
Francisco Cornejo, a dynamic entrepreneur with a Masters in Communication from RMIT University in Australia, is the Co-Founder and CEO of Storybook. As a serial entrepreneur, he notably served as the Chief Marketing Officer at Honda Motors in Latin America, shaping the brand's regional presence. Passionate about family well-being and communication, Francisco leads Storybook in its mission to improve children's health globally, aiming to create positive impacts in both corporate and societal spheres.
References
- Mindell, J. A., & Williamson, A. A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep Medicine Reviews, 40(1), 93–108. https://doi.org/10.1016/j.smrv.2017.10.007
- Fry, A. (2020, December 17). Sleep Training: Definition & Techniques. Sleep Foundation. https://www.sleepfoundation.org/baby-sleep/sleep-training
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