Step-by-Step Guide to Applying E.A.S.Y.
The E.A.S.Y. routine, which was developed by Tracey Hogg and is detailed in her book Secrets of the Baby Whisperer, provides a practical method for setting up a consistent daily schedule for your baby.
The acronym represents Eat, Activity, Sleep, and Your Time. This straightforward framework enables parents to establish a pattern that aligns with their baby’s natural rhythms while ensuring that parents also have time to rejuvenate. Here are the steps for successfully implementing the E.A.S.Y. routine:
1. Eat (E)
The first step in the cycle is feeding your baby. Whether you are breastfeeding, bottle-feeding, or a combination of both, feeding takes place after the baby wakes up, rather than as a sleep aid. This helps to avoid the development of sleep associations with feeding.
Newborns (0-3 months): Feed on demand, approximately every 2-3 hours, depending on your baby’s hunger cues. Babies in this age group need frequent feedings as their stomachs are small.
Older Babies (4+ months): As your baby grows, feeding times may stretch to every 3-4 hours, and solid foods may begin to be introduced, complementing milk feedings.
By feeding your baby when they wake, you help ensure that they are getting the nutrients they need while preventing reliance on feeding as a way to fall asleep.
2. Activity (A)
After feeding, it’s time for some age-appropriate activity. Activities help stimulate your baby and provide them with physical and mental engagement. The duration and type of activity will depend on your baby’s age and developmental stage.
Newborns: For newborns, activity can be simple, like gentle talking, tummy time, or sensory exploration (looking at high-contrast patterns, hearing soft music).
3-6 months: Babies may enjoy playing with toys, tummy time, rolling, or sitting up with assistance.
6+ months: As babies become more mobile, activities can include sitting independently, crawling, and interactive play like peek-a-boo or stacking toys.
It’s important to watch for signs of tiredness during this phase, such as yawning, rubbing eyes, or fussiness, as these cues indicate it’s time for the next step in the cycle: sleep.
3. Sleep (S)
Once the baby shows signs of tiredness, it’s time for a nap or nighttime sleep. The E.A.S.Y. routine is designed to encourage independent sleep. Babies are laid down to sleep while still awake but drowsy, so they can learn to fall asleep on their own.
Newborns (0-3 months): At this stage, babies may need help settling to sleep. Swaddling, white noise, and gentle rocking may assist in this process. Babies typically need to sleep every 60-90 minutes during the day.
3-6 months: Babies can start learning self-soothing techniques, such as sucking their thumb or finding comfort with a sleep object like a blanket. Establishing a sleep routine, such as dimming the lights or singing a lullaby before sleep, can be helpful.
6+ months: Babies at this age should start sleeping in longer stretches at night and developing more regular nap schedules during the day. Ensure a consistent bedtime routine and quiet, calm sleep environment.
The key is to be consistent and gentle, avoiding the development of sleep crutches like feeding or rocking to sleep, which can make it harder for the baby to fall asleep independently.
4. Your Time (Y)
After following the E.A.S.Y. routine, the final part, Your Time, is crucial for parents. Once the baby is peacefully asleep, it’s an opportunity for you to take a well-deserved break. This could be the perfect time to catch up on some rest, indulge in a hobby, or attend to personal tasks that have been pending. It is essential for parents to use this time to recharge mentally and physically, allowing them to be fully present and focused when their baby wakes up.
This stage proves to be one of the most valuable aspects of the E.A.S.Y. routine for parents. By knowing when your baby will likely sleep, you can plan your day with more predictability, allowing you to make the most of your time and energy.
How to Adapt E.A.S.Y. to Different Ages
The E.A.S.Y. routine evolves as the baby grows, and it’s important to adapt the schedule accordingly.
Newborns (0-3 months): A typical E.A.S.Y. cycle might last around 2-3 hours. Newborns feed frequently and nap often throughout the day.
Example:
7:00 AM – Eat
7:30 AM – Activity (tummy time, soft talking)
8:00 AM – Sleep (1-1.5 hours nap)
9:30 AM – Wake and repeat cycle
3-6 months: As babies begin to stay awake longer, the E.A.S.Y. cycle might stretch to 3-4 hours.
Example:
7:00 AM – Eat
7:30 AM – Activity (playtime on a mat, rolling practice)
9:00 AM – Sleep (1.5 hours nap)
10:30 AM – Wake and repeat cycle
6+ months: With the introduction of solid foods and longer wake periods, you can adjust to a 4-hour E.A.S.Y. cycle, with fewer naps during the day and longer sleep stretches at night.
Example:
7:00 AM – Eat
7:30 AM – Activity (play with toys, crawling practice)
9:00 AM – Sleep (1.5 hours nap)
10:30 AM – Wake and repeat cycle
Why E.A.S.Y. Works
The E.A.S.Y. routine works because it creates a predictable structure that helps babies learn what to expect, making them feel secure. Babies thrive on routine, and by separating feeding from sleeping, E.A.S.Y. helps babies avoid sleep associations with feeding, which can lead to more independent sleeping habits.
For parents, the E.A.S.Y. method offers a balanced approach to meeting their baby’s needs while ensuring that they also have time to rest and recharge.
Key Considerations When Implementing E.A.S.Y.
- Consistency: Stick to the routine as much as possible. Consistency helps babies adjust and reinforces good sleep habits.
- Flexibility: While structure is important, be flexible to adapt the routine to your baby’s needs. Growth spurts, developmental milestones, and teething may temporarily disrupt the routine.
- Observe Baby’s Cues: The most important part of the E.A.S.Y. routine is learning to recognize your baby’s individual sleep, hunger, and activity cues. The routine should complement, not override, these natural signals.
- Patience: It may take time for your baby to adjust to the new routine. Be patient, as consistency and perseverance will pay off over time.
The E.A.S.Y. routine is a gentle, predictable schedule that supports both your baby’s development and your well-being. By following the cycle of Eat, Activity, Sleep, and Your Time, you can help your baby establish healthy sleep habits while also taking care of yourself. This balance between meeting your baby’s needs and ensuring you have time for rest makes E.A.S.Y. a highly effective routine for many families.
Learn more about strategies such as EASY and eat, play, sleep, as well as personalized routines inside our training program.