Sleep Training and the Extinction Burst: What Every Parent Should Know

If you’re thinking about sleep training, you may have already heard about something called an extinction burst. While the phrase sounds intimidating, it’s actually a completely normal part of the process—and understanding it can make all the difference in your success.

Many parents find that the hardest nights happen just before things get better. Knowing why this happens (and what to do about it) helps you stay consistent and get through it with confidence.

What Exactly Is an Extinction Burst?

An extinction burst occurs when a child’s behavior temporarily gets worse before it improves. In sleep training, this often looks like:

• Crying more frequently

• Protesting longer

• Intensified fussing at bedtime or during night wakings

  
  

This happens because the “old way” of falling asleep—like being rocked, fed, or bounced—is no longer available. Your child is testing: “If I push harder, will I get things back the way they used to be?”

When Do Extinction Bursts Typically Happen?

Parents often report that extinction bursts show up toward the end of the first week or at the start of the second week of sleep training. This timing makes sense—by then, your baby realizes the changes are here to stay and gives one final “pushback.”

The good news? Once you stay consistent and your child understands the new routine is permanent, the extinction burst passes. This stage is temporary, and after it fades, better sleep usually follows.

Why They Happen: The Science Behind It

Extinction bursts are a well-documented behavioral phenomenon, not just in sleep but across learning and habit change. When reinforcement (like rocking or feeding to sleep) is removed, behavior briefly intensifies before fading.

Research confirms that behavioral sleep interventions work and that extinction bursts don’t cause long-term harm:

• Sleep training significantly improves sleep without negative effects on attachment or emotional well-being.

• Parents who implement sleep interventions often see reduced fatigue, better sleep, and improved mood.

• Sleep training leads to longer stretches of independent sleep and fewer night wakings for infants.

How to Handle an Extinction Burst During Sleep Training

Here’s what helps most when that “last pushback” shows up:

• Stay consistent – Resist the temptation to return to old habits, even when protests are louder.

• Make up for lost sleep – Offer an earlier bedtime if needed. This helps your child’s body catch up while still reinforcing the new sleep skills.

• Trust the process – The burst is a sign of progress, not failure.

• Have support – Whether it’s a partner, family member, or sleep consultant, having encouragement makes the tough nights easier.

  
  

Staying Calm Matters, Too

Extinction bursts can feel overwhelming—especially if you’re already exhausted. Take steps to manage your own stress:

• Step out of the room for a breather if you need to.

• Remind yourself that this stage is temporary.

• Lean on your support system or work with a pediatric sleep consultant for guidance.

• Remember your why and know that there is a light at the end of the tunnel. With a great plan, you will reach your sleep goals.

  
  

At Smart Night Sleep, I help parents prepare for and navigate extinction bursts with confidence—so they don’t feel blindsided or give up just before things improve.

Moving Forward With Confidence

Extinction bursts are not setbacks—they’re stepping stones. They mean your child is adjusting, learning, and about to move into healthier sleep patterns.

If you’re ready to get started but want support through the tougher nights, I’d love to walk alongside you.

📞 Schedule your complimentary consultation today, and let’s create a plan that gets your family the rest you deserve.

Wishing you rest,

Jennie Clarke

Certified Child Sleep Consultant and Founder

Smart Night Sleep

**Based out of Orlando but works remotely with families everywhere.