Stop the false starts and start claiming your evenings back.
- Laura Peacey
- 3 days ago
- 3 min read
Bringing a newborn into your family is a joyous occasion, but it's no secret that sleep can become a precious commodity during this time. One common challenge that parents face is dealing with false starts – those moments when you think your baby is finally asleep for the day, only for them to wake up shortly after. In this blog, we'll explore the reasons behind false starts and provide you with effective strategies to help your little one sleep more soundly in the evening.
Understanding False Starts:
Ever put your baby down for the night, only for them to wake up shortly after? That’s what we call a ‘false start’ - it’s like a trick! You think “Yes! Finally, I can sort out the house / sit with hubby to have dinner / take a shower” etc. but often within 40 minutes bub is up again and you’re repeating the bedtime routine. This can be frustrating for parents, as it disrupts any chance of getting a break, connecting with your partner, or catching up on much-needed rest.
It's important to remember that false starts are a normal part of a baby's sleep development, especially during the early weeks. Many newborns need a cluster feeding session in the evening to increase milk supply, so we don’t want to stop that from happening. But once your baby reaches 8-12 weeks old, we can definitely work on bringing bedtime earlier and giving you some evening freedom!
Causes of False Starts:
Sleep Cycles: Babies have shorter sleep cycles than we do. They move between light sleep and deep sleep more frequently, which can make them awaken fully more often.
Overtiredness: Ironically, an overtired baby might find it harder to drift into a deep sleep. This can lead to startling awake soon after going to sleep.
Hunger: Babies have small stomachs and may wake up if they're hungry. Ensuring they're well-fed before sleep can reduce the chances of a false start.
Sleep Environment: Uncomfortable sleep conditions, such as a room that's too warm or too cold, itchy clothing tags, or unnecessary night lights can lead to waking up prematurely.
Sleep Associations: If a baby is used to falling asleep with specific conditions (like being rocked or fed), they might wake up when they shift between sleep cycles and realise that condition is no longer there.
Strategies to Minimise False Starts:
Age-Appropriate Awake Windows: Make sure your baby isn't overly tired by following age-appropriate awake windows. A baby’s need for awake time between naps lengthens as they grow. E.g. A nap gap of 2 hours is plenty for a 4 month old, whereas 3 hours awake would send most 4 month olds (and their parents!) into a struggling distressed state and cause an evening of false starts.
Consistent Wind-Down: Establish a calming pre-sleep routine to signal to your baby that it's time for bed. This wind-down can include activities like dimming the lights, reading a short story, or gentle rocking. Doing the same things at each bedtime creates a pattern that helps your baby know what to expect (and eventually allow other carers to step in and do the bedtime easily).
Comfortable Sleep Environment: Create a sleep-conducive environment that's quiet, dark, and comfortable. White noise machines or swaddles/sleepsacks can help simulate the womb environment and aid in uninterrupted sleep.
Gradual Transition: If your baby is used to sleep associations that aren't sustainable through the night, work on gradually reducing their dependency on them. Building other habits (e.g. patting) on top of an association like feeding to sleep will help prepare for this.
Responsive Comfort: If your baby does experience a false start, try providing comfort to help settle them back to sleep. You could try shushing or a quick pat before picking them up. These efforts may be enough to resettle your baby to sleep without having to start the whole evening routine again.
Dealing with false starts is a common challenge for new parents. Remember that every baby is unique, and what works for one might not work for another. Be patient and willing to adapt your approach as your baby's sleep patterns evolve.
By understanding the causes of false starts and implementing the strategies mentioned, you'll be better equipped to navigate these sleep disruptions and help your little one achieve more restful nights.
Tried these tips already? False starts causing anxiety at bedtime? I can help.
Please book an enquiry call with me to chat through your options of one-on-one support and let’s get to the bottom of it together.
💜 Laura Peacey
Infant and Child Sleep Consultant,
based in Palmerston North and online.
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