Understanding and Managing False Starts in Baby Sleep
So what is a false start?!
A common frustration among parents of babies is dealing with false starts. Essentially, this is when a baby wakes up within the first hour of going to sleep at bedtime. This might look like one or multiple wakes. In other words, your little one is not treating bedtime as bedtime!
Why do false starts happen?
Let’s be honest here - false starts can be really annoying! Plus they can be difficult to work out why they’re happening! There are lots and lots of reasons for false starts but let’s have a look at some of the most obvious reasons first,
Discomfort
Babies may wake due to being too hot, too cold, needing a nappy change, or experiencing wind discomfort.
Sleep Environment
Noise and excessive light can hinder a baby's ability to stay asleep peacefully.
Inconsistent Bedtime Routine
A hurried or irregular bedtime routine can disrupt the child's ability to transition smoothly into sleep.
Dependency on Comfort Items
Babies who rely on dummies might wake up when they fall out, seeking comfort.
If you’ve eliminated all of the above as options then consider whether there’s enough sleep pressure (the natural urge to sleep that builds up the longer we stay awake) at bedtime or whether sleep pressure is high but just not in sync with your baby’s circadian rhythm - in simple terms your baby’s internal signal for bedtime hasn’t switched on!
How to move forward
Tackle the easy fixes first
Address any discomfort promptly
Optimise the sleep environment
Ensure a quiet, dark, and comfortable space.
Establish a consistent bedtime routine
To signal sleep time effectively.
Replacing a dummy regularly can be highly irritating! Either you just have to accept this is going to happen, or put multiple dummies in cot and hope they can locate one themselves, consider weaning off the dummy. None of which are easy to manage!
So next look at sleep pressure and circadian rhythm.
Insufficient sleep pressure can be due to numerous reasons, like bedtime being too early, nap timings not ideal or not enough physical exercise during the day. In other words your baby just isn’t tired enough for bedtime!
When babies are transitioning and dropping their third nap, it can lead to false starts at bedtime. This happens because the baby might be genuinely tired by early evening due to a buildup of sleep pressure. However, if the baby's internal body clock, known as the circadian rhythm, is not in sync with this sleep pressure, it can cause problems.
For example, let's say by 5:30 pm, the baby is very tired, and the parent rightly recognises this and starts the bedtime routine. However, this bedtime might be too early, leading to false starts. This misalignment occurs because the baby's sleep pressure is high, indicating tiredness, but their circadian rhythm, which regulates the body's sleep-wake cycle, is not signalling that it's bedtime yet. As a result, melatonin levels, the hormone that helps regulate sleep, are not high enough for a smooth transition to sleep.
To put it simply, for bedtime to be successful, both the baby's natural sleep pressure and the body's internal clock (circadian rhythm) need to align.
So what to do?
It's important therefore to review the timing of bedtime and naps regularly, and adjust as appropriate, to help your baby's sleep pressure and circadian rhythm synchronise. That’s when that sleep sweet spot is hit!
Power nap
Think about your baby having a short power nap if they are struggling and you know they won’t make it to bedtime without falling apart! Wake them after 10 to 15 minutes, before the deep sleep phase of the sleep cycle. It is restorative and can help reduce the sleep pressure thereby eliminating the need for an early bedtime which may lead to a false start. Be aware that it doesn’t always work for a low sleep need child as even a five minute nap can impact bedtime!
What if there’s no obvious reason?
There are times when all angles have been looked at and it’s proving impossible to nail it down to one cause. It is very annoying but remember false starts are just a phase! They can also be related to developmental milestones, like learning to crawl, walk, talk, etc. If this is the case then there isn’t really a solution but there are some simple coping strategies which can really help to minimise your frustration and stress.
Ways to manage
Try holding your baby through their first sleep cycle
A simple approach but can be a quick fix sometimes!
Involving someone else in the bedtime routine
Share the agro!
Or consider accepting the reality that your little one might wake shortly after bedtime.
Treat the sleep before the first wake-up as a mini 'nap.' When your child wakes, allow them to get up, spend a couple of hours awake, and then gently guide them back to sleep. This approach eases the pressure associated with bedtime disruptions. Instead of seeing it as a failure, normalise this pattern, understanding that it's temporary. You can decide when to initiate the bedtime routine, eliminating the need to repeat it. This prevents the exhausting cycle of trying to settle your child repeatedly, ensuring you have some evening time for yourself.
Embrace this phase, accept it, and stay strong with the knowledge that it won't last forever!
