For parents, getting enough sleep is crucial, especially in the early stages of a baby's life. While newborns are known for sleeping erratically and waking up frequently, parents often look forward to the day when their baby starts to sleep for longer periods at night. However, many parents find that their baby is usually a sound sleeper, but then occasionally acts as if they've forgotten how to sleep. If you can relate to this, your little one could be experiencing “split nights.”
Split nights are different from other night wakings. They normally consist of just one waking in the night and can last up to 2 or 3 hours. Most of the time, your child isn’t even upset or crying, they’re just...awake.
If you're a parent who has been experiencing split nights with your baby, it's important to understand the causes of this phenomenon. Split nights are the result of a biological concern and while there is no easy fix for getting your baby back to sleep quickly, there are ways to prevent split nights from happening in the first place.
There is an ideal amount of hours during the day that your little one should have both awake time and daytime sleep. This amount of hours is dependent on their age and developmental factors, just like the amount of nighttime sleep they should be getting is. There are two factors that could disrupt your baby’s sleep pressure and cause a split night: getting too much daytime sleep and going to bed too early.
During your baby’s awake time (or “wake windows”), they build sleep pressure that results in the body’s drive (or want) to sleep. At night, this sleep pressure will help your baby fall asleep and help determine how long they will stay asleep. Once this sleep pressure wears off, their circadian rhythm kicks in. Circadian rhythm is a biological internal clock that will help your little one stay asleep until morning.
Normally, sleep pressure and circadian rhythm work together to help your baby sleep through the night . When the two are out of sync, it’s common for your baby to wake as soon as the sleep pressure dissipates and be ready to rock and roll at 3 a.m. (cue the coffee)!
Some babies may actively try to go back to sleep; but they are unable to, similar to insomnia! Since a split night is not caused by your baby waking for a need (feeding, pacifier, comfort, etc.), it’s normal for your baby to be happy during this awake time and treat it as if it was a normal block of time to be awake during the day.
Now that we've established what causes split nights, let's talk about how to prevent them.
Knowing the appropriate wake windows for your little one is a helpful (and necessary!) tool in making sure your child is getting the right amount of sleep for their age. Not sure how much awake time your baby should be getting or how long their naps should be? My free sleep tips can help!
Your baby’s naps and bedtime are also key components to avoiding a split night. If your baby is consistently getting too much daytime sleep or going to bed too early, it’s easy to get stuck in an endless cycle of split nights.
Here are three ways to take charge of your baby’s sleep to help prevent split nights:
Work on Naps: If your baby is experiencing split nights, it’s normal and common for naps to be the culprit. If your little one is taking long naps that often interfere with their set bedtime, they are getting too much daytime sleep, which could cause a nighttime disruption. Alternatively, if your baby often takes cat naps and tends to only take one or two naps throughout the day that are no longer than a half-hour each, and then by 6 p.m. they are exhausted, you can work on lengthening your baby’s short naps.
Move Bedtime: A consistent and early bedtime has been proven to promote longer stretches of consolidated night sleep. However, if your child is getting too much daytime sleep, it may be beneficial to shift their bedtime later (temporarily, for a few days if needed) to build up that sleep pressure and make a shift in their circadian rhythm. Ensuring your child is also exposed to more light during that time can assist in shifting your child’s circadian rhythm, if needed.
Wake Baby in the Morning: Waking your baby up in the morning can reinforce a set wake time and better help you control their sleep throughout the day. This makes it possible to help keep their wake windows accurate and more likely that they’ll be able to build enough sleep pressure by bedtime to stay asleep longer in the night.
It is crucial to keep in mind that these suggestions are not suitable for newborns and very young infants who have a natural need to wake up and feed during the night. Additionally, it is essential to understand that it can take some time for babies to adapt to changes in their sleep-wake cycle and internal clock, and therefore, patience and persistence are necessary when establishing a sleep routine.
In conclusion, split nights are a common sleep issue for babies and can leave parents feeling exhausted and frustrated. But, by focusing on your baby's naps and bedtime, you can help prevent them from happening. Remember, these tips do not apply to newborns and young infants who will wake to eat throughout the night anyway. Finally, be atient, as it takes time and consistency to build good sleep habits. If you are still having trouble getting your baby to sleep, consider seeking support from a pediatric sleep consultant. (ME!!)
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