Build your night-by-night sleep training plan

Choose your method and enter your baby's real bedtime. This generates a printable, night-by-night plan specific to that method: check-in intervals, a chair-position schedule, or a bedtime-fading timeline, depending on what you pick. It runs entirely in your browser.

How each plan is generated

• Graduated extinction: your starting interval lengthens by 2 minutes each night, capped at 20 minutes, with the same longest interval repeating after that point.
• Full extinction: no check-in schedule; the plan lists your nights and, if set, your overnight feed cutoff time.
• Chair method: your total nights are split into 4 equal stages (beside the crib, halfway to the door, in the doorway, outside/out of sight).
• Pick-up-put-down: a per-night checklist reminder; there is no fixed interval schedule to compute since rounds depend on your baby's response each night.
• Bedtime fading: starts at your baby's real sleep-onset time and shifts 15 minutes earlier every 3 nights until it reaches your target bedtime.

This tool is educational, not medical advice. Do not start structured sleep training before 4 months, and talk to your pediatrician first if your baby was premature, has reflux, or any health condition. See our methodology and the full method comparison for citations.