I Don’t Have the Time to Sleep Train — Here’s How to Make Progress in 15 Minutes a Day

You are juggling work deadlines, laundry piles, and the never-ending cycle of feeding and changing, and now someone is telling you to add “sleep train your baby” to the list. It sounds impossible. Who has hours to dedicate to a new routine when you are already stretched thin?

The truth is, improving your baby’s sleep does not have to be an all-consuming process. You can start making progress in as little as 15 minutes a day without disrupting your work schedule or family time.

Why Small Steps Work

Babies thrive on consistency. Even small, predictable changes send a powerful message: “This is what happens before sleep.” Over time, these small steps add up and create a rhythm your baby can rely on.

When you focus on just one or two changes at a time, you avoid overwhelm for both you and your baby. You also make it far more likely that you will actually stick with it.

How to Use Your 15 Minutes

1. Create a simple wind-down routine

Choose a short, calming sequence you can repeat before naps and bedtime. This could be dimming the lights, turning on a white noise machine, and singing a short lullaby.

2. Set consistent sleep cues

Use the same blanket, sound, or phrase each time you put your baby down. These cues signal that it is time for rest, even if the day has been busy or unpredictable.

3. Pick one change to focus on each week

It might be moving bedtime 15 minutes earlier, darkening the room, or extending a nap by helping your baby resettle once. Small wins build momentum.

4. Stay consistent, even on work days

The beauty of micro-steps is they fit into any schedule. Whether you are home for bedtime or leaving instructions for a caregiver, the same steps can be followed.

The Results You Can Expect

Within a couple of weeks, you will start to notice your baby settling faster and sleeping for longer stretches. Those small moments of intention each day create the foundation for a full night’s sleep without requiring hours of training sessions or drastic changes all at once.

You Do Not Need More Time, You Need the Right Plan

If you have been putting off sleep training because you do not have hours to dedicate, know this: a well-designed, gentle plan can work within your busy life. You can be a working mom, keep your sanity, and help your baby learn to sleep well without turning your schedule upside down.