As parents, we’ve all been there. It’s bedtime, you’ve followed your baby’s bedtime routine to perfection, and they seem calm and settled. But then, just 40 minutes later, your baby is wide awake and ready to start the day again. It’s frustrating and exhausting, but you’re not alone. This phenomenon, known as a “false start,” is something many parents face. So, why does it happen? And more importantly, what can you do to overcome it?
In this blog, we’ll dive into everything you need to know about false starts: what they are, why they occur, and most importantly, how you can manage them to help your baby sleep soundly through the night.
1. What is a False Start?
A false start refers to when your baby initially falls asleep for the night or for a nap, but then wakes up after a very short period, typically around 30-40 minutes, appearing to be fully awake and ready for action. This happens often after the baby has settled into a peaceful sleep, leaving you wondering if you’ve done something wrong in their bedtime routine. This early wake-up can feel like a set-back because it disrupts the peaceful start to the night you had hoped for.
False starts can be particularly distressing when your baby has fallen asleep in your arms or after a good bedtime routine, and then suddenly wakes up, needing comfort or reassurance.
2. Why Do False Starts Happen?
There are several reasons why a false start may occur, and it’s important to remember that it’s a common phase that many babies go through, especially during the first year of life. Here are some of the most frequent causes:
Overtiredness: If your baby is too tired at bedtime, their body can sometimes struggle to transition into deep sleep. When they initially fall asleep, it may not be a restorative, deep sleep, causing them to wake up quickly.
Overstimulation: A busy or stimulating environment before bedtime (or even a nap) can make it harder for your baby to wind down. A calm and quiet routine helps set the stage for restful sleep.
Sleep Cycles: Babies, like adults, go through sleep cycles. A false start can happen when your baby completes a light sleep cycle and is unable to transition into the next cycle. This can happen if they don’t feel secure in their environment or aren’t fully settled before being put down.
Hunger: Sometimes, a baby might wake up due to hunger, particularly in younger infants who need to feed frequently. If they haven’t had a chance to fill up before bedtime, they might wake up early, signalling hunger.
External Dependencies: If your baby has fallen asleep sucking a dummy, being fed, or rocked to sleep, they are more likely to wake after one sleep cycle seeking their sleep prop to help them transfer between sleep cycles.
3. What Can I Do About False Starts?
While false starts can be frustrating, there are some strategies you can use to prevent them and help your baby stay asleep for longer stretches:
Create a Consistent Bedtime Routine:
Establishing a calming bedtime routine helps signal to your baby that it’s time to sleep. A relaxing series of activities, like a warm bath, reading a story, or gentle rocking, can set the right mood for bedtime.
Ensure Proper Timing:
Make sure your baby is neither overtired nor undertired at bedtime. Both can lead to difficulties falling and staying asleep. Watch for sleep cues and try to get your baby down at the right time, ideally when they’re drowsy but not fully asleep.
Adjust the Sleep Environment: Make sure the room is conducive to sleep. Dim the lights, keep the room cool, and use white noise to help mask any household sounds. A secure sleep environment can help your baby transition smoothly through sleep cycles.
Is Hunger playing a role?: Often times babies who are prone to waking following the first sleep cycle at bedtime do so because they come into a light phase of sleep and realise they are still hungry. Make sure that your baby feeds efficiently before bedtime (not falling asleep on the bottle or boob). Snacking at bedtime is almost always going to result in a “False Start” bedtime.
Be Patient and Reassuring: If your baby does wake up after a false start, give them a few minutes to settle on their own before rushing to comfort them. Often, babies can self-soothe back to sleep if given the chance.
4. Why Are False Starts More Common at Night?
While false starts can happen during the day for naps, they tend to be more common at night. This is primarily because nighttime sleep is more consolidated, meaning that babies are expected to sleep for a longer stretch, often without a feed or break. Here are some reasons why false starts occur more frequently at night:
Longer Sleep Periods: Babies’ nighttime sleep periods are longer, and their sleep cycles can be less predictable. When they transition between light and deep sleep stages, they may wake up more easily if they’re not properly settled or secure.
Feeding and Growth Spurts: If your baby is going through a growth spurt or is not getting enough calories during the day, they may wake up more frequently at night looking for a feed.
5. Do False Starts Just Happen to Babies?
False starts are commonly associated with babies, especially during the first few months, as they are still developing their sleep patterns. However, older babies and even toddlers can also experience false starts or similar sleep disturbances.
As babies grow and go through developmental stages, they may wake up more often due to changes in their sleep needs or growth spurts. It’s important to adjust your approach as your baby’s sleep patterns evolve. Older children may experience false starts due to emotional reasons like separation anxiety, disruptions to their routine, or changes in their environment, such as traveling or a new sleep setting.
Conclusion
False starts are a normal part of your baby’s sleep development, and they happen to many parents. While they can feel frustrating, with the right strategies and a little patience, you can help your baby transition through sleep cycles more easily and enjoy longer stretches of rest. By addressing potential causes, creating a calming bedtime routine, and fostering a secure sleep environment, you’ll be well on your way to a smoother bedtime routine for both you and your baby.
If false starts persist or you’re struggling to manage your baby’s sleep routine, don’t hesitate to consult with a sleep consultant who can help guide you through the process. Rest assured, this phase will pass, and with the right tools, you’ll both enjoy more peaceful nights.