Navigating False Starts: Let’s Talk All About Them!

As a trusted pediatric sleep consultant, I frequently connect with tired parents who are grappling with a shared concern in their baby’s sleep routine: False starts.

I have also been there—those moments when your little one wakes up after just one sleep cycle, leaving you longing for a bit more relaxation time. fear not, as there’s a method to the madness! False starts, the waking that occurs after completing one sleep cycle (lasting around 30-60 minutes), are not uncommon. Ideally, babies would seamlessly transition from one sleep cycle to the next without a peep, but various factors can interrupt this process, causing your baby to stir or wake up entirely.

Let’s Dive into the Whys:

1. Being Over Tired: A late bedtime or missed naps can lead to your baby waking up 45 minutes later, often crying and restless throughout the night or early morning.
2. Being Under Tired: On the flip side, if your little one hasn’t built enough sleep debt (wake window was too short) from the end of their last nap to bedtime, they may experience a false start, ready to rise and shine after just one sleep cycle.
3. Incomplete Sleep Cycle Transition: Newborns and young infants have shorter sleep cycles that lengthen as they grow. Incomplete transitions between cycles can cause your baby to briefly wake.
4. Developmental Changes: Babies undergo rapid developmental shifts in their first year, which can disrupt sleep patterns, including the ability to stay asleep through cycles.
5. Hunger: Growth spurts or insufficient daytime eating can trigger hunger-induced false starts as your baby looks to potentially reverse cycle where they are taking in more calories overnight instead of throughout the day.
6. Sleep Associations: Babies with specific sleep associations, like being rocked or using pacifiers, may wake when these elements change during sleep cycles.
7. Environment and Comfort: Temperature changes, sudden noise, or discomfort due to soiled diapers can also disturb your baby’s sleep.

Now that we’ve discussed what can be the cause of false starts, let’s explore practical strategies to foster more restful nights for you and your little one:

• Consistent Bedtime Routine: Establish a calming bedtime routine with activities like a warm bath and bedtime stories to signal that it’s time to sleep. Maintain consistent wake windows for the right amount of awake time before bedtime.
• Room Environment: Utilize white noise machine to drown out surrounding noises and create a consistent sleep space.  This should be no more than 65 decibels and 6ft away from your baby’s crib. Darken the room during bedtime with blackout curtains to minimize disruptions from external light.
• Swaddle Safely: If swaddling is part of your routine, do it safely to reduce the chances of startle reflex waking your baby. Follow recommended guidelines.
• Supportive Sleep Training: Gradually transition your baby from specific sleep associations to self-soothing techniques, such as reducing dependence on pacifiers or rocking.
• Comfortable Sleep Environment: Ensure the room temperature is comfortable, and dress your baby appropriately for sleep. Check for wet diapers or tight clothing that might cause discomfort.
• Feeding Schedule: Make sure your baby is well-fed during the day, especially before bedtime, to promote sounder sleep.
• Patience is Key: Understand that it may take time for your baby to consistently sleep through cycles. Be patient and maintain consistency in your approach.
• Seek Professional Help: If false starts persist despite your efforts, reach out to me for a discovery call to discuss personalized guidance!

False starts may be a common hurdle in early parenthood, but they need not translate to endless nights of sleeplessness. By finding the root causes and implementing these strategies, you’re paving the way for better nights of sleep for both you and your little one. Keep in mind, every baby is unique, so stay flexible in your approach, and don’t hesitate to seek professional guidance if needed. Restful nights are on the horizon for your family!

Pediatric Sleep Consultant, Sarah Oliver 

Sarah is a Pediatric Sleep Consultant for infants and children up to 5 years.  If you are looking for further support, reach out to Sarah today by booking a free discovery call.