How to Fix 'False Starts'
What on earth is a ‘false start’?
Now, I’m not talking about any kind of race here!
When it comes to baby sleep a false start at bedtime is when a little one wakes after only being asleep for 30-60 minutes.
We’ve all been there haven’t we?
You’ve settled your little one successfully then just sat down to enjoy your dinner/cuppa/glass of wine when you hear crying over the monitor.
And when it happens night after night, it can be extremely perplexing!
Believe it or not, the most common cause of false starts is being overtired, so if this does happen to you regularly, the first port of call is to check your little one is getting age-appropriate daytime sleep (if you’re not sure how much this should be, then click here to download my free ebook; inside you’ll find my Baby Sleep Needs Chart for all ages).
So… what are the other causes of false starts and how can you fix them?...
1. Your baby is falling asleep feeding
It's important for your little one to get a good feed before bed but falling asleep while feeding, even just dozing for a few seconds, can really mess with a baby's sleep cycles. It often means they then find it harder to settle and go into a deep sleep when you put them down because a tiny bit of sleep pressure has already been released.
If this is happening to you then it’s a good idea to move the feed earlier, before the bath for example, so that your little one isn’t as tired when they are feeding. Having some extra steps between the feed and popping them into the cot (such as putting them into pyjamas or reading a story) will also help separate the association between feeding and sleep.
2. Your baby is being put down asleep
If you are heavily involved in getting your baby to sleep, by feeding, rocking or cuddling them for example, and then you’re putting them in their sleep space already asleep then when they come into lighter sleep, they’re going to get a shock that you’re no longer there! They’ll wonder where they are and what’s happened and they’ll cry out for you to help them back to sleep again.
Falling asleep independently in their sleep space is key in this situation. If you have a baby who is under 12 months of age then my online course ‘Gently Transitioning to Independent Sleep’ will show you how to teach your little one step-by-step, without tears.
3. Your baby’s awake time needs tweaking
Wake windows need to be adjusted as your baby gets older and they are capable of staying awake for longer periods. They are also important for building sleep pressure so that your little one is actually tired enough to take a long sleep! It could be that your baby is tired enough to fall asleep but actually they have not built up enough sleep pressure to stay asleep!
To fix this, look carefully at your child’s wake windows. It’s open useful to make the last one of the day a little longer to help build up that sleep pressure that will take them through the night!
4. You don’t have a set wake time
Babies can only sleep so many hours per day so if your wake time is too late it may mean your little one just simply isn’t that tired at bedtime. Contrary to popular belief, most babies cannot actually sleep a full 12 hours overnight either. Most will sleep nearer to 11 hours overnight meaning they have 13 daytime hours (including naps). This needs to be factored in when deciding on a bedtime AND a wake time.
To fix this issue try waking your baby at a set time each day – in my experience between 6-7am works well. Being awake earlier will give your baby more time to be active during the day so that they are stimulated enough to then have a restful night.
5. Bedtime is simply too early
For babies younger than 4 months it’s quite normal for them to need a later bedtime because their body clocks aren’t yet ready for bedtime around 7pm. If you try to put them down early you may find that they treat the start of the night like a nap and are wide awake after 40-50 minutes.
In these circumstances I would recommend a later bedtime, somewhere between 8-10pm. You can then gradually nudge it earlier when you feel your baby is ready.
Hopefully this information will help you to identify the cause of your little one’s false starts and you’ll know the steps to take in order to fix it. However, if you’d like expert support in fixing your child’s sleep issues for good then book in a free initial call and we’ll have a chat about your situation and how I can help you.
Download my FREE guide now, apply the simple strategies and watch your child’s sleep improve instantly!