False Starts
What are False Starts and What Do You Need to?
False Starts are characterized as when your baby wakes up within the first hour of going to sleep at bedtime. They are definitely one of the trickier sleep patterns to identify the root cause of, and therefore difficult to address.
What causes False Starts?
Baby’s bedtime is too early (meaning there is not enough sleep pressure)
Baby’s bedtime is too late (meaning there is too much sleep pressure and they are overtired)
Baby’s sleep environment is incorrect (too hot, too warm, too light, etc.)
Baby is uncomfortable (can be due to temperature, reflux, hunger, thirst, etc.)
Developmental (growth spurts, stimulation, etc.)
Seeking connection (anxiety separation)
The main culprits:
Sleep Pressure is often the main culprit of false starts.
You need to increase sleep pressure if:
If your baby has had too much sleep, naturally they won’t be tired and won’t settle very easily. In the baby sleep world, we generally say that if it takes more than 20 minutes for them to fall asleep, you need to increase sleep pressure by lengthening their wake window. I recommend gradually increasing wake windows by 10 - 15 minutes every few days until their sleep pressure is significant enough that they fall asleep around 10-20 minutes after being put down to sleep or supported to sleep.
You need to decrease sleep pressure if:
If your baby’s wake window is too big and they haven’t had enough sleep, they will be overtired and fall asleep very quickly. And while it might sound like a dream to have your child fall asleep soon after you put them down, this actually disrupts their sleep.
Developmental Changes are the other main culprit.
I know this is not what you want to hear, but false starts may simply be due to developmental changes and will need time to resolve on their own. This can be really frustrating because there isn’t a “fix” for this difficult phase, but it is a phase and it will resolve on its own.
However, there are some things you can do to structure your evening to best support YOU while you support your little.
This may include:
Enlisting support from a family member
Holding them for their first sleep cycle before transferring them
Prepare for the false starts: make sure you have gone to the washroom, eaten something and are well hydrated so you’re mentally and physically ready to resettle your little one when they do wake.
If you feel you need more of a 1:1 approach to help you improve your little one’s sleep routine, I work with parents to create a holistic approach that educates, empowers and supports parents. More information can be found here.