The Impact of an Extinction Burst on Sleep Training Success
Extinction bursts can make parents feel like the method “isn’t working,” and that can be incredibly disheartening.
It’s super common for parents to throw in the towel during this period.
However, this is where consistency becomes key to getting through the extinction burst and back to progress.
If your baby is met with a different response—like being rocked to sleep again—their brain learns they need to keep testing which habits are in place.
Signs Your Child is Experiencing an Extinction Burst
- More intense crying on night 5 or 6 (often worse than the initial few nights)
- Longer wakings than usual
- Longer bedtime protests
Understanding the Extinction Burst During Sleep Training
Sleep training can be life-changing for families.
But it can also come with some temporary setbacks—especially when you hit what’s known as an extinction burst.
If you’ve ever felt like sleep training was working… and then suddenly everything got harder?
You’re not alone.
That spike in protest can feel like a step backward, but it’s often a sign your baby is actually learning.
Sleep training is rarely a linear process—just like learning any new skill.
Think about how babies learn to walk.
They don’t go from sitting to taking confident steps overnight.
They fall, wobble, take a few steps, and sometimes seem to regress before moving forward again.
Learning how to sleep independently works the same way for many babies.
They take two steps forward, one step back—but overall, they are progressing.
This is exactly where an extinction burst might show up—typically around nights 4 to 6 of sleep training.
What is an Extinction Burst?
An extinction burst is a temporary increase in the intensity or frequency of a behavior when a previously reinforced habit is suddenly no longer rewarded.
In sleep training, this means your baby might cry harder or protest longer when their usual way of falling asleep—like being fed or rocked—is no longer happening.
It often comes after a few nights of progress.
Just when you think you’ve turned a corner… you hit the “regression night.”
How Extinction Burst Relates to Behaviour Change
This isn’t just a baby sleep concept—it’s a psychological principle that applies to all behavior change.
When a habit is broken, the brain often pushes back with one final effort to return to the old pattern.
It’s like your baby is saying:
“Wait a second—this used to work!”
Babies and children love familiar habits.
So when we introduce a big change or set a new boundary, resistance is completely normal.
Even adults resist change—it’s uncomfortable!
The extinction burst is essentially your baby’s way of testing whether the new sleep routine is really here to stay.
Recognizing an Extinction Burst in Sleep Training
You might notice:
- A sudden spike in crying after a few good nights
- Longer protest periods
- More intense wake-ups
This typically occurs around night 5, but can show up anytime between nights 4 and 7.
While it’s tough in the moment, remember:
It’s often a sign of progress.
Your baby is beginning to understand that a new sleep routine is being put in place.
Common Misconceptions About Extinction Bursts
Misconception 1: Sleep training is failing.
Truth: It often means your baby is very close to mastering independent sleep.
Misconception 2: You need to stop or switch methods.
Truth: Changing approaches mid-burst usually leads to confusion and can set progress back.
Importance of Consistency in Sleep Training
Consistency is the single most important strategy for getting through an extinction burst.
When your response remains steady, your baby learns what to expect and adapts faster.
If you give mixed signals—sometimes helping, sometimes not—it can actually prolong the process.
What started as a normal extinction burst can unravel the entire training process.
Tips for Parents During an Extinction Burst
- Stay calm and confident.
Your baby can sense your energy. If you stay steady, they will settle faster. - Track progress.
Sleep logs are invaluable! They help you see patterns, measure progress, and troubleshoot if needed. - Lean on support.
Don’t hesitate to ask a partner, friend, or family member for help—your emotional well-being matters too. - Remind yourself: This is temporary.
The extinction burst won’t last forever. You are laying the foundation for better sleep ahead.
When to Seek Help from a Sleep Consultant
If the intense protesting goes beyond 7 nights, or if you’re unsure whether this really is an extinction burst, it may be time to dig deeper.
The most common reasons for prolonged protest include:
- A sleep schedule mismatch
- Too much drowsiness before bedtime
Often, it just takes a little sleep tracking and an expert eye to figure out what’s going on.
Conclusion
Key Takeaways
- An extinction burst is a normal part of sleep training.
- It’s actually a positive sign that your baby is learning a new skill.
- Consistency and confidence are your best tools.
- Help is available if you’re unsure what you’re seeing.
Encouragement for Parents on Their Sleep Training Journey
Sleep training isn’t always easy, but the rewards are worth it: short term difficulty for years of rest. Your baby and your family will have a positive relationship with sleep and bedtime becomes a happy, stress free time.