Extinction Bursts in Sleep Training: What They Are, When They Happen, and How to Handle Them

If you’re in the middle of sleep training and suddenly your baby seems to be crying more, waking more, or protesting harder than they did at the beginning, it can feel alarming. Many parents assume something has gone wrong or that sleep training is “backfiring.” In reality, what you may be seeing is something called an extinction burst, and it’s a very well-documented and normal part of behavior change.

An extinction burst is a temporary increase in a behavior that happens when a previously reinforced response no longer works. In simple terms, your baby has learned that certain things (rocking, feeding, bouncing, holding, pacifier replacement) helped them fall asleep or return to sleep. When those supports are removed or changed, your baby may briefly escalate their efforts to get them back.

This concept comes from behavioral psychology and is widely discussed in sleep research and parenting literature. It’s not unique to sleep training. Adults experience extinction bursts too. Think about repeatedly pressing an elevator button when it doesn’t light up right away. The behavior increases before it stops.

When do extinction bursts usually happen?

While extinction bursts can occur early, in real life and in clinical practice they most often show up between nights 4 and 7 of sleep training. By this point, your baby has experienced several nights of consistent responses and is beginning to realize that sleep looks different now. The burst is essentially your baby checking, “Are we really doing this?”

Extinction bursts can also appear:

• During nap training, even if nights are going well

• After a schedule adjustment

• During developmental leaps or increased awareness

• When illness, travel, or inconsistency temporarily brings back old habits

  
  

What does an extinction burst look like?

Every baby is different, but common signs include longer crying before sleep after several improving nights, increased night wakings after a stretch of better sleep, stronger protests at bedtime or during checks, or a sudden change that feels completely out of the blue.

Importantly, an extinction burst does not mean your baby is in distress beyond what is typical for learning a new skill. It means learning is happening.

Why consistency matters so much during an extinction burst

This phase is where many well-intentioned parents accidentally undo progress. If a baby cries longer or harder and suddenly the old response returns (feeding, rocking fully to sleep, extended holding), the baby learns that persistence works. From a learning standpoint, this can actually strengthen the crying behavior and make future sleep challenges harder.

Consistency does not mean ignoring your baby. It means responding in the same calm, predictable way you’ve chosen so your baby can understand what to expect. Predictability is what helps babies feel safe while learning a new skill.

How to handle an extinction burst

Stick with your plan and respond the same way you have been. Keep responses calm, predictable, and low stimulation. Double check your baby’s schedule, since being overtired or undertired can make an extinction burst feel more intense. And take care of yourself. These nights are often emotionally harder for parents, even when everything is technically “on track.”

Most extinction bursts last one to three nights. Once your baby understands that the old sleep association is no longer part of the routine, sleep often improves quickly afterward.

Seeing an extinction burst doesn’t mean your baby isn’t capable of independent sleep. In fact, it often means the opposite. Learning is happening, and big feelings can show up right before a new skill clicks into place.

If you’re ever unsure whether what you’re seeing is an extinction burst or something else, reach out for support. Sometimes parents simply need reassurance that what they’re seeing is normal. Other times, a small adjustment can make all the difference. You don’t have to navigate this alone, and you’re not doing anything wrong by teaching your baby how to sleep well.

Better sleep is built on consistency, timing, and trust. Extinction bursts are simply one step along the way.

Are you ready to transform your family's sleep routine too? Just like Emma, you can create a predictable, peaceful schedule that works for everyone. Reach out today at pediatricsleepcoach@gmail.com and start your journey to better sleep!

Sources & Further Reading

The concept of extinction bursts comes from behavioral psychology and is well-documented in pediatric sleep research. For parents who want to read more, the resources below offer evidence-based perspectives on infant and toddler sleep:

• Mindell, J.A., & Owens, J.A. A Clinical Guide to Pediatric Sleep: Diagnosis and Management of Sleep Problems

• Canapari, C. It’s Never Too Late to Sleep Train and pediatric sleep blog

• American Academy of Pediatrics (AAP), HealthyChildren.org sleep resources

• Weissbluth, M. Healthy Sleep Habits, Happy Child

• Ferber, R. Solve Your Child’s Sleep Problems