When your baby sleeps well, the sun shines brighter, the birds chirp louder, and the flowers smell better. But when your baby’s sleep schedule is off, the whole day can seem to fall off kilter. 

As a sleep consultant for over 25 years, and a mother myself, I understand the impact sleep disruptions can cause. A common sleep disruption among babies is false start bedtimes, which occur when your baby falls asleep at night but wakes up after a short period. False starts at bedtime can be caused by a range of factors, including napping, stimulation, feeding, and bedtime routine. 

What is a false start bedtime?

Have you ever put your baby to bed for the night, only to find them wide awake just 10 or 20 minutes later? This is called a false start bedtime. 

When a baby wakes up during a false start bedtime phase, they are generally upset and may refuse to go back to sleep. Frequent nights of false start bedtimes can lead to your baby becoming overtired (dysregulated) and unsettled, disrupting their internal sleep schedule. 

A false start bedtime can also be part of a sleep regression, particularly for babies younger than six months. If a false start bedtime pattern begins between three and six months old, it can be an early sign of the four-month or eight-month sleep regression. Sleep regressions can also cause other issues, such as waking up during daytime naps and experiencing multiple nighttime wakings. Once you notice signs of a false start bedtime, consider working with a sleep consultant who can help identify the cause of the false starts and guide you in building a structure to prevent further sleep problems. 

What causes false start bedtimes?

Sleep Association

If a baby relies on a parent-led association to fall asleep, they may need that same help each time they transition between sleep cycles overnight. This means that if you rock, feed, or pat your baby to sleep at bedtime, when they cycle into lighter sleep and realise these conditions are missing, it can result in a false start. 

Creating more independent sleep routines and associations can reduce false starts, as your baby has the same environment when drifting off and transitioning through sleep cycles. This can be done gradually and gently. Your child will let you know when they feel frustrated, and you can make adjustments accordingly. 

Overtired

If your baby is not sleeping enough during the day or their bedtime is too late, they may become overtired and struggle to fall asleep, let alone stay asleep – causing a false start. As a sleep consultant, I understand the conflicting information regarding the recommended amount of sleep for babies. But the reality is – every child is different. 

Factors like age, developmental stage, and level of activity during the day can affect the amount of sleep required. I provide parents with context around their baby’s schedules, feeding, and flexible wake windows. With a deeper understanding, parents become more confident and intuitive about what their baby needs, thereby avoiding overtiredness and stress for everyone.

Undertired

Similar to overtiredness, undertiredness occurs when your baby’s sleep schedule is not right for them or needs adjusting to suit their changing needs.  A baby becomes undertired when they get too much sleep during naptimes, sleep too late /long in the morning, or don’t burn enough energy during the day. 

A false start bedtime is common among babies who are undertired, as their sleep pressure is not strong enough to get them through the night. Understanding your baby’s wake windows will help avoid undertiredness. Whether your baby’s wake window is too short before bedtime or they are napping too much during the day, a sleep consultant will help find the right balance for your baby’s wake windows. 

Hunger

Babies are constantly growing, which takes up a lot of energy. If they don’t get a full feed before bed, your baby will most likely wake up soon after falling asleep – and they won’t be happy about it! Feeding to sleep is a common sleep association for babies, but sometimes it can lead to your baby not getting a full feed. Every baby is different – a full feed two to three hours before bed can work for some, while others may need a full feed right before bed. A sleep consultant will help determine a flexible feeding schedule that won’t impact your baby’s sleep. 

Discomfort

As adults, it can be hard to fall asleep if we are too hot, too cold, have a funny tummy, or are unwell – imagine what it’s like for a baby. Adjusting things you control, like putting your baby in comfortable clothing or ensuring the room isn’t too hot or cold, can help avoid a false start bedtime.

Rather than a one-size-fits-all approach, I provide holistic and gentle solutions that help you observe and respond to your baby’s cues. For over 25 years, I have been helping families across Sydney, Wollongong, Canberra, Perth, Gold Coast, Brisbane, Melbourne, and Adelaide overcome false start bedtime periods. Contact Mindful Mum today to find the right balance in a sleep routine for your baby.