What are false starts and why do they happen?
Why is my baby waking up ~45 minutes after bedtime? This is called a false start or a dry-run. They are super common, super annoying and can be tricky to figure out sometimes. There are many factors to consider when analyzing your baby’s sleep and resolving false starts. I hope this blog provides you with some validation that you’re not the only one struggling with this hiccup and some strategies to try to resolve them.
So if you’re sitting on the couch nervously not wanting to start your favourite show and open your favourite snacks because you’re predicting your baby to wake shortly after bedtime… I’ve been in that exact seat and I wrote this blog for you! We will dive into common reasons for false starts and practical strategies to help you break the cycle and enjoy your evenings again.
What you’ll learn from this blog:
- What is a false start
- Why does a false start happen
- How to fix a false start pattern
- What to do during a false start
What is a false start
A false start is essentially when your baby wakes shortly after being put to bed. This wake can range anywhere from 30-45 minutes after your baby has been put to sleep, which is about one sleep cycle or a little less. When your baby (and you do this, too!) completes a sleep cycle, they briefly wake before drifting back into their next sleep cycle, assuming their sleep environment and contributing factors are optimal which supports your baby connecting their sleep cycle.
Why does a false start happen?
Many factors can disrupt the process of your baby connecting their sleep cycle at various parts of their bedtime sleep routines. When your baby wakes shortly after bedtime, or has a false start, this can be the result of many variables. Some common causes of a false start include low sleep pressure (undertired), too much sleep pressure (overtired), discomfort, skill development, sleep environment, and proximity to their parent.
Let’s break them down to help determine what variable may be impacting your baby’s sleep journey.
Sleep Pressure
Sleep pressure, or the homeostatic sleep drive, is one of two factors needed for falling asleep and staying asleep. The other factor is the circadian rhythm, or internal clock. Sleep pressure builds when we are awake, and for a baby, their sleep pressure builds more quickly which is why they need naps during the day. When we fall asleep, the sleep pressure is relieved and once awake, begins to build again. Now that we understand sleep pressure, let’s discuss when we have too much or too little sleep pressure and how this can contribute to a false start.
Undertired – when your baby has too little sleep pressure, which could look like your baby taking a long time (over 20 minutes) to fall asleep at bedtime, appearing wide awake and wanting to play during bedtime routine and/or waking shortly after sleep onset has happened, this may be a good indication that they weren’t tired enough at bedtime or had too little sleep pressure.
Overtired – when your baby has too much sleep pressure built up, which could look like a frantic protest during bedtime routine/to bed and falls asleep very quickly (maybe under 5 minutes) and wakes shortly after sleep onset, they may have built too much sleep pressure during their day/final wake window and be overtired.
Discomfort or pain
If your baby is dealing with tummy troubles, allergies, teething, sickness, etc., they may wake shortly after bedtime because they just can’t get comfortable to settle themselves further into sleep. They may need your reassurance and comfort to help support them through these challenging phases. If your baby is waking shortly after bedtime and waking every hour every night, and paired with other symptoms such as (snoring, gasping for breath, pausing breath, bedwetting, extended neck positions during sleep, etc.) you should consider discussing your child’s sleep patterns with their primary care provider to determine if there’s underlying medical conditions (e.g., obstructive sleep apnea) that may be contributing to your child’s false starts and general sleep difficulties.
Skill development
If your baby is in the middle of learning a new skill (and we know that the first 2 years are packed full of skill development), this may be causing a false start. Did they roll onto their tummy at sleep onset and can’t get back to their back? They will signal that support is needed after their sleep cycle ends since they aren’t comfortable with the position they’re in.
Sleep environment and proximity
For some babies, if their sleep environment is not optimized, they may have a false start. This may mean if there’s light leaking in, it may be the cause for a false start. For some, it may mean if an environmental sound is waking them (e.g., someone having a shower in the room next to theirs) or different sounds than sleep onset (e.g., lullaby tune) could result in a false start.
For some babies, if they fell asleep in a specific way and then that is no longer present during their arousal after the sleep cycle, they may wake fully which could be the false start. For example, for some babies that are rocked to sleep and then transferred, they may wake after the cycle completes since it’s a different experience being on a flat stationary surface rather than motion of arms. This isn’t the case for every baby rocked to sleep, but if you’re struggling with false starts, this is something to consider and be prepared for (tips on this below!)
How to fix a false start pattern
Depending on the reason for the false start, you may be able to resolve the pattern. If you’ve determined your baby is having a false start from too much or too little sleep pressure, you can begin to make small schedule adjustments to find your baby’s sweet spot.
If your baby is undertired at bedtime, you may begin to add 15 minutes to their wake window timing before bedtime and/or reevaluate their daytime sleep patterns to find what works best for them. By gradually adding short intervals every 2-3 days, you will find your baby’s best schedule.
If your baby is overtired at bedtime, you may begin to reduce their final wake window of the day by 15 minutes to see if that helps eliminate the false start.
If you’re looking for guidance on how much sleep your baby needs, check out this blog and this freebie for wake window recommendations.
Other tips for resolving false starts:
- Having a consistent bedtime routine that signals bedtime to your baby in a calmly and predictable way.
- Having an optimal sleep environment. You can read more tips about that here.
- Have a flexible bedtime based on how your baby’s day went. Don’t get stuck on a specific time on the clock (even if your baby is on a by-the-clock schedule!)
What to do during a false start
Depending on your sleep journey, you will respond accordingly and no matter what, be responding consistently and appropriately to your baby’s needs.
If your baby is typically rocked back to sleep, you rock back to sleep.
For the baby that is typically fed back to sleep, you offer the feed.
If their pacifier has fallen out, find a solution that works for you and baby (e.g., remove the pacifier, sprinkle a bunch in their crib, lots of daytime practice to teach the skill)
If your baby typically falls asleep without assistance, you’d offer support and reassurance that it’s sleep time and then give them the space to settle back to sleep.
You can also practice radical acceptance if you’re happy with your family’s sleep journey. You can choose to not make any change, hold off starting your favourite show and wait for the false start wave to pass before beginning your evening routine.
Navigating false starts can be exhausting and frustrating, and you’re not alone. They are a super common sleep challenge and for many, can be resolved with a few tweaks. Be patient and consistent with your approach. Be supportive and responsive to your baby’s needs. Be confident they won’t last forever.
If you’re looking for individualized support on how to resolve your baby’s false starts or any other sleep goal, connect with me here and let’s get your journey to more sleep started.
Wishing you a smooth sleep journey with calm evenings
Chelsea
Chelsea is Mom of 2 and a Certified Baby, Toddler and Child Sleep Consultant supporting families within Hamilton and beyond with hands-on, no cry-it-out, responsive methods. She has a Master’s of Professional Education and over 10 years of professional experience supporting families in the community. She works collaboratively with families to empower them with the confidence and tools they need to reach their unique sleep goals. Hear from other rested families here and book a free call with Chelsea here to discuss how she can support your family’s journey to more sleep.