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Show Notes: Sleep Associations
In this episode I examine sleep associations in the context of classical conditioning. I argue that the terms “dysfunctional associations”, “inappropriate associations”, “negative associations”, and “bad sleep habits” are unhelpful and inaccurate. Based on classical conditioning theory I argue why a concerted effort to break these associations may not be helpful or successful. The focus should be on building new associations, not breaking old ones. I then use the theory to suggest how we could create new sleep associations. Here are the topics I cover:
- Introduction to classical conditioning
- Why I dislike the terms dysfunctional, inappropriate, negative, or bad associations
- How classical conditioning can help in the formation of new associations
- Step by step suggestions for creating new associations to replace old ones
Through this podcast you will learn:
- The very basics of classical conditioning and how this may apply to sleep.Thethreemainelementsare shown in the table below. The steps are as follows:
- 1. The CS precedes the US more often than not.
- 2. The CS begins to produce the CR, which is very similar to the UR.
| Picture | Title | Description | Pavlov’s example | Sleep example |
 | Conditioned Stimulus (CS) | Something that causes a reaction only after learning | Bell | Music |
| Unconditioned Stimulus (US) | Something that causes an unlearned reaction | Food | Comfortable, sleepy feeling | |
 PSD Graphics | Un/Conditioned Response (UR/CR) | The biological (UR) or learned (CR) reaction | Salivate | Sleep |
- Sleep associations are a little more complex than food associations. The unconditioned stimulus (the comfortable, sleepy feeling) comes on gradually and consists of multiple parts:
- Comfort (Physical and Security)
- Sleepy (Body clock and Fatigue)
- For more information on classical conditioning, the Wikipedia entry provides good information
- 3 reasons why I disagree with the terms “Negative associations”, “Bad sleep habits”, “dysfunctional associations”, and “Inappropriate sleep associations”:
- On a personal level. Breastfeeding and hugging are extremely positive experiences for me.
- They assume that feeding/rocking is a CS, but it may be better considered an US (1)
- Pavlov’s dog still salivated to food, with, or without the bell. Babies can sleep without the CS, but you need to provide the US.
- Whittingham and Douglas 2014 (1) argue that it is dangerous to try to break the association between feeding/rocking and sleep, because you risk breaking the association between sleepy and sleep.
- Feeding, hugging, or rocking to sleep aren’t an inherent problem – but they may become unsustainable for you. At this point focus on setting up new associations, rather than breaking old ones.
- To set up new associations, according to classical conditioning:
- Something (like music) needs to immediately precede something else (like feeling sleepy) more often than not to become associated
- The association needs to be formed and maintained
- It doesn’t matter how good the CS is, if you remove the US too early, it may not work.
- Summary – Action points
- Continue your usual settling routine, but introduce a CS
- Use CS just as eyes begin to droop at each sleep time
- Work on familiarising baby with US substitutes such as cot, wrap
- Every now and again, use your CS as you pat your baby in their cot. If it isn’t working, don’t do it too often, may be once a day, so you can retain the association between your cues and sleep at other sleep times.
- Continue your usual settling routine, but introduce a CS
Links
Advocates of sleep cues: Pinky McKay, The No-Cry Sleep Solution by Elizabeth Pantley
Sea horse: Fisher-Price Seahorse Via Amazon
Soothing music: Dreaming: Relaxation Music for Sleeping and Dreaming – I used the first song, Dreaming music on loop.
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Have you tried using cue words or music to form sleep associations? Please comment below or email me.
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Transcript
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References
2. Harlow, H. F. & Zimmermann, R. R. (1958). The development of affective responsiveness in infant monkeys. Proceedings of the American Philosophical Society, 102,501 -509. (Sorry, I can only access this via the university. You can read more about the experiments here).
A couple of developments since I recorded this episode:
1. I have started introducing the same cue music as I used when Beth was a lot younger – I think I must have been successful in building an association between the music and the comfortable, sleepy feeling after all, because Beth seems to noticeably relax when I play it.
2. I thought I should mention the two schools of thought around cot playtime. I mentioned the familiarity and comfort it builds in this episode – that is one side. The other argument is that cot playtime prevents the cot-sleep association because the cot becomes a place for play and sleep. My take is you need to clearly distinguish cot playtime from cot sleeptime. I do this by having a clear end to sleep time (goodmorning, open the blinds, give toys). I also give Beth toys for cot playtime, and once she is able to sit independently, I will remove her sleeping bag (if she is wearing one) and sit her up for cot playtime, whereas I keep her on her back when I put her down for sleep. Discussion always welcome.
Regarding sleep associations… I don’t want to feed to sleep or necessarily cosleep because of the safety issues involved. I have a very good record with the pacifier. I can put the pacifier in his mouth, swaddle him completely, and he will just go right to sleep without me being in the room. I got him to start doing this on his own at 8 weeks and now at 5 months I am trying to break it but it isn’t working. So do you think it is a good idea to just keep doing it?
Hello Melissa,
Generally my approach is if it is working for you and your child, then there is no need to change it. I haven’t looked into the research around pacifiers and whether there is any harm in keeping them for sleep time. I’ll look into it and let you know.
All the best,
Nicky