False starts: is your child waking within an hour of bedtime?

If you find yourself puzzling over why your child is regularly waking 5 minutes or half an hour after they have been put to bed, it is likely your child is suffering from what are called false starts. A false start is when a child wakes up within the first hour of going to sleep, but most commonly happens after their first sleep cycle ends (typically around 30-45 minutes after falling asleep).

It can be puzzling to work out both why your child is experiencing false starts and then how to remedy this. So, why do false starts occur and how do you fix them?

Why false starts occur

There are a number of reasons why your child may be experiencing false starts, including:

• They are undertired

• They are 'overtired'

• Their bedtime routine needs adjusting

• Their bedtime is too early

• They are uncomfortable

• External disturbances are waking them

• They are not yet linking their sleep cycles independently

It may be that just one of these factors is behind your child's false starts, or it could be a combination of them. Working out which is key.

Identifying and fixing the cause of false starts

They are undertired

Sleep pressure, otherwise known as the homeostatic sleep drive, builds whilst we are awake and if there isn't sufficient pressure a false start can occur. If your child is finding it hard to fall asleep, is not showing signs of being tired, and is happy, alert and playful when they wake, then chances are they are undertired and insufficient sleep pressure is behind their false starts.

If this sounds like your child, looking at how long your child is sleeping for during the day alongside the length of time between their last nap and bedtime is a useful starting point. There's only so much sleep a baby or toddler needs over 24 hours, so if they are sleeping for longer than they need to during the day it can make harder for them to fall and stay asleep at night. If their last nap is happening too close to bedtime, then either move it earlier or cap it. It is also worth considering whether your child could be showing signs that they are ready to drop a nap. Common times for this are 6-9 months (dropping third nap), 10-15 months (dropping second nap), and 2.5 to 4.5 years old for dropping naps.

Another area to consider is when your child's day starts and ends. If you are aiming for a 7-8pm bedtime for your child and your child's day started after 8am, the chances are they aren't ready for sleep yet as they need 12-13 hours of daytime (including naps) to build sufficient sleep pressure. To remedy this, wake your child earlier, so they have 12-13 hours of daytime before they go to bed in the evening.

They are 'overtired'

I know I've just said that being undertired can be behind your child's false starts...but being 'overtired' can be too! Signs that your child is 'overtired' include them often being upset after a nap, distressed crying rather than grizzling, pushing away from your attempts to comfort them, being upset when they wake during the first hour of their sleep, and fighting sleep.

If this sounds like your child, the first thing to look at is the amount of daytime sleep they are getting. Is it sufficient for their age? How long are their wake windows? Have they dropped a nap recently? Could one of their naps be extended slightly?

Their bedtime routine needs adjusting

Never underestimate the value of a consistent bedtime routine for setting the stage for your child's sleep. A series of simple steps that lead into bedtime and promote a sense of calmness is ideal. For older children, if your child doesn't enjoy a component of their bedtime routine, for example teeth or hair brushing, then put this near the start of their routine so the remainder of their routine best supports the lead-in to bedtime.

They are uncomfortable

If your child has a comfort need, this could be another reason for their false starts. Could your child be hungry, too cold, too warm, or uncomfortable for another reason?

External disturbances are waking them

Some children can sleep through a storm, whereas others are far more sensitive to disturbances around them. If your child is regularly false starting around a consistent time, it is worth considering whether this is the same time that the boiler kicks into action every evening or a neighbour returns from work, for example. If this sounds a potential cause for your child's false starts, try some white noise to mask sounds from inside and outside the house. Consider whether appliances such as the washing machine could be contributing and alter the time at which you use these.

They are not yet linking their sleep cycles independently

If your child is ready for bed and has a good sleep environment, yet is finding it hard to fall and stay asleep, the next thing to consider is how they are falling asleep. For example, some may need rocking, others may use a dummy or be fed...it is completely your decision. If, however, you are reaching a point where your current method of settling them to sleep is no longer working for you, then you can make a change. If your child is currently being rocked to sleep, for example, you may aim to gently move them from this to falling asleep independently.

How you go about making these changes is very much a personal choice, based on what you think is right for your child and you as a family. At The Sleep Nurturer, our Sleep Consultation Packages are designed to help you move towards your sleep goals in a style and pace that feels right for you as parents. The reasons behind your child's current sleep patterns are broken down and explained, before options for the way forward are then provided. We explore the strategies together, so you can choose the option that go for the one that feels right for you.